Complete For Time
10 Back Step Lunges Each Leg or 10 TGU (53/35)
20 KB SDHP (53/35)
30 Push Ups/HSPU
40 Box Jumps (24″/20″)
50 Strict Sit Ups
If you are working on your HSPU, talk to you Coach about the best options for todays WOD. Maybe a combo of push ups and HSPU will be a good way to go. A good, steady pace is what we are looking for on this chipper. Find the places/movements where you can push your pace and go for it!!
Complete For Total Time, Rounds & Reps
60/50 Cal Row
Then
9 Min AMRAP
8 Lateral Burpees
5 Power Snatch (115/75)
3 Hang Snatch (115/75)
2 OHS (115/75)
The power snatch, hang snatch, and OHS can be looked at as a “snatch complex” where you look to do these movements as blended and unbroken. Having said that, you should be looking at a weight you COULD do the Snatch Complex unbroken if fresh. The row buy in is also part of your total time to complete, so pace it but don’t dog it.
5 Rounds
50 Double Unders
18 KB Swings (53/35)(70/53)
13 Toes To Bar
4 x 3:00 Invervals
(15/12)(20/15) Cal Bike
10 Front Squat (135/95)
Max Rep Power Clean In Remainder
Rest 3 Minutes Between Rounds
Today we are looking at 4 sprint rounds where your weight should be on the moderate side for the front squats. Pick a weight you can do 10 unbroken for all 4 rounds. For our power cleans, we really want to emphasize cycling the barbell by doing touch and go reps in larger sets before you break into singles.
Bradshaw
10 Rounds
3 Handstand Push Ups
6 Deadlifts (225/155)
12 Pull-Ups
24 DUs
U.S. Army First Lieutenant Brian Bradshaw,24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
The workout is 10 rounds so make sure to pace from the beginning. There are a lot of transitions so make sure to make smart breaks.
EMOM (Death By….)
Wall Ball (20/14)(9’/10′)
Burpee
The WOD will begin with 3 wall ball and 1 burpee in the first minute. The wall balls and burpees will increase by 1 rep each minute. Whatever time is left in the minute is rest. You will continue this rep scheme for as long as you can complete the number of wall balls and burpees within the minute. There will be a minimum work requirement of 10 minutes. So, if you miss completing your reps, your WOD will turn into an AMRAP in which you will progress with the rep scheme with a 10 min time cap.
“9-11 Tribute WOD”
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
You may start with a run and end with a row or start with a row and end with a run.
Also, we know the weights for this have significant meaning based on the info below. Having said that, IF you want to use one weight throughout the WOD, you may do that, as long as it is the HEAVIEST weight of the programmed movements. (175/115) OR the heaviest weight YOU can use for the WOD.
This Hero / Tribute WOD, originally attributed to CrossFit Bel Air (Forest Hill, MD) via the CrossFit forum in 2013 was later modified by Hay Camp CrossFit (formerly CrossFit Archaic (Rapid City, SD)) in 2014 to include Push Jerks as the 11th movement.
The workout 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 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
13 Minute AMRAP
20 DB Hang Clean & Jerk (50/35)
20 Alternating Leg Lunges
5/3 Ring Muscle Ups
This one has a bit of the “CrossFit Open” feel to it. The C&J along with the lunges will tax all of the systems we are using for the gymnastics work today. This is a bit on the short side for an AMRAP, so make sure you are taking short, efficient rest breaks. If you need to break the C&J, try to get that big set first (thinking 12-14). The lunges should be unbroken if possible. If you’re not doing muscle ups, you will do 2 Pull Ups and 2 Ring dips for each muscle up.
Complete For Time:
4 Rounds
300 Meter Run
20 KB Snatch (53/35)
15 Goblet Squat (53/35)
