Sunday 170910

9/11 Tribute WOD
2001m Row
11 Box Jumps (30″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

The workout symbolizes the events that unfolded on September 11, 2001, in its design.  The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us on 9/11 to WOD, to sweat, and to pay a small tribute to those who were lost.  Never forget – 9/11.

Sunday 170827

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 20-15-10
b.) Establish a 1RM unbroken forward sled pull x 50′
     50 is redline to redline.

MetCon:
“Dirty 30”
Complete for time–

30 backwards overhead tire throws
30 push-ups
30 air squats

Sunday 170813

Class Announcement: No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
“Blackjack”
Complete for Time in Teams of Two
20 KB Swing (53/35), 1 Stone to Shoulder (73/42)
19 KB Swing, 2 Stone to Shoulder
18 KB Swing, 3 Stone to Shoulder
…continue this pattern until…
2 KB Swing, 19 Stone to Shoulder
1 KB Swing, 20 Stone to Shoulder

Each round consists of 21 reps (aka: “blackjack”).

Sunday 170806

Class Announcement:  No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) Forward sled pull 1 x 100′, then Backward sled pull 1 x 100′

MetCon:
5 RFT in Teams of Two*:
12 Tire Flips
20 Weighted Sit-ups
200m Run

* Wear a weighted vest if you have one

Sunday 170730

Class Announcement:  No class August 20th

Strength:
a.) 200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 5-5-5-5
b.) 1 x Forward sled pull x 100′; Backward sled pull x 100′

MetCon*:
3 RFT:
10 Tire Flips AHAP
15 Front Squats (185/125)
20 Double Unders
* Scale as needed

Sunday 170716

“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry

Back Squat
Bench Press
Deadlift
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total.  Post each 1RM to comments.

Half of the class will start with the Yoke Total while the other half will start with the strength portion of the class.

Sunday 170709

Strength:
a.) Max time crucifix hold @ 10-25 pound db’s*–aim for 30 seconds
b.) Bench Press 3-3-3-3
c.) 3 rounds of stone load (or keg) for max reps in 30 sec or do 5 reps w/ 90 sec rest in between rounds

MetCon:
12-9-6-3
Stones to Shoulder
Muscle Ups

*Scale is pull-up / ring dip combo