Wednesday 13, Septmeber 2017

Warm up
400m run
3x
10 downward dog push up
10 ring rows
10 jump squats

Ready
5 min AMRAP
5 deck squats
5 spider man push ups

Strength
Cycle 2 Week 2
Deadlift
3-3-3+ at 70/80/90% of your 90%

Metcon
12 min AMRAP
10 pull ups
15 American KB swings 32/24kg
20 push ups
25 Russian KB swings 32/24kg

Tuesday 12, September 2017

Warm up

400m run

3x

10 downward dog push up

10 ring rows

10 jump squats

Ready

8 min EMOM

Odd - max rep burpees - more than 5 people

Even - max rep mountain climbers

Kev

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

Monday 11, September 2017

Today we have a memorial WOD for the events of 9-11, I have very few words and still manage to get choked up when I remember this day. I did not personally loose anyone in this tragic event, or the ones surrounding it, but as an American I lost so much that day as did every man woman and child of this great country.

While performing this workout today, take a moment to stop and think of the people who lost and gave their lives today.

• For Time
• 2001 meter Run
• 9x
• 11 Box Jumps (30/24 in)
• 11 Thrusters (125/85 lbs)
• 11 Chest-to-Bar Pull-Ups
• 11 Power Cleans (170/115 lbs)
• 11 Handstand Push-Ups
• 11 Kettlebell Swings (2/1.5 pood)
• 11 Toes-to-Bar
• 11 Deadlifts (170/115 lbs)
• 11 Push Jerks (110/75 lbs)
• 2001 meter Row
• 40 minute cap

Athletes may start with Row and end with Run, or start with Run and end with Row.

This WOD is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Thursday 7, September 2017

Warm up
3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING

Ready
3x
1 min plank
1 min plank up downs

Cycle 2 Week 1
Deadlift
****ADD 5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%

Metcon
You have 16 minutes (8 minutes per side) to complete
50 calorie row men + woman over 5'8
35 cal row woman + men under 5'6
21 KB swings right arm 24/16kg
15 KB front squats right arm 24/16kg
9 KB shoulder to OH right arm 24/16kg
Row and then repeat it all for the left arm

Wednesday 6, September 2017

Warm up
3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING

Ready
3x
1 min pulsing side plank
30 v-ups 5 kg plate - 1 min to complete

Cycle 2 Week 1
Bench Press
****ADD 2.5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%

Strength
Front Squat
5-5-5+
65/75/85%

Metcon
3x
10 power cleans 60/42.5kg
10 burpee box jump overs 24/20in
THEN immediately into
3x
10 front squats 60/42.5kg
15 toes 2 bar

Tuesday 5, September 2017

Warm up
3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING

Ready
3x
1 minute plank
30 russian twist -5 kg plate 1 minute to complete

Strength
Cycle 2 Week 1
Back Squat
****ADD 5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%

Metcon
7 min EMOM
30 double unders
MAX reps DB snatch 50/35lb
Rest 3 minutes - LONG ENOUGH REST TO PUSH BOTH 7 MINS
7 min EMOM
10 wall balls 20/14lb
MAX reps DB lunges 50/35lb

LABOR DAY HOURS

Hey everyone

PLEASE NOTE our Labor Day Hours

Monday September 4th we will be open

10am to Noon - please do not walk in at 11:55, and want to workout

4:00pm to 6:00pm - again please do not walk in at 5:45 and want to work out

Thank you - and have a great holiday!

Friday 1, September 2017

Warm up
Fish Game
3 x 10
Strict pull ups - lightest band if needed
OHS
Push ups

Ready
6 min EMOM
10 ring dips
5 ring rows

Strength - deload week
Sumo Deadlifts
5 x 5

Metcon
100 burpees

*top of every minute 3 pull ups