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Tuesday 19.9.17

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Coach Mal
OPEN & PERFORMANCE
“Shred It”
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag Run (50/35)
40 Kettlebell Swings (70/55)
30/21 Calorie Xebex Bike (40/30 Schwinn Bike)
FITNESS
“Shred It”
160 Single Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag Run (50/35)
40 Kettlebell Swings (55/35)
30/21 Calorie Xebex Bike (40/30 Schwinn Bike)

Monday 18.9.17

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Athletes,

Due to hurricane Irma we missed the September 11, 2001 WOD. So we are going to make it up today.
16 years ago, our Nation underwent a tragic loss.
16 years ago, our Nation became stronger than it ever had before.
“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani

OPEN
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
PERFORMANCE
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (115/80)
Cash-Out: 2977 Meter Row
FITNESS
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (95/65)
Cash-Out: 2977 Meter Row

Sunday 17.9.17

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Jacqui

Warm-up:
400 Meter Run or 500 Meter Row

3 rounds:
5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs
1:00 Alternating Spidermans

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

OPEN – PERFORMANCE – FITNESS
“Finning”
4 Rounds:
10 Close Grip Dumbbell Bench Press (50/35)
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts

Saturday 16.9.17

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IRMA
OPEN and PERFORMANCE
“Irma”
Teams 3
150 Wall Balls 20/14#
90 Shoulder to Overhead 135/95#
70 C2B Pull-ups
50 Burpee Box Jump Overs 24/20″
70 Toes to Bar
90 Power Cleans 135/95#
150/130 Calorie Row
FITNESS
“Irma”
Teams 3
150 Wall Balls 20/14#
90 Shoulder to Overhead 95/65#
70 Pull-ups
50 Burpee Box Jump Overs 24/20″
70 Knees to Chest
90 Power Cleans 95/65#
150/130 Calorie Row

Wednesday 6.9.17

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Rich
OPEN
“Frank the Tank”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
PERFORMANCE
“Frank the Tank”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (155/105)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Lateral Barbell Burpees
FITNESS
“Frank the Tank”
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (185/135)
6 Lateral Barbell Burpees

Tuesday 5.9.17

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The Labor Day Crew

OPEN – PERFORMANCE – FITNESS
“Cement Mixer”
7 Rounds, Every 3:00 minutes:
400 Meter Run
12 Toes to Bar

On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc. Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

Saturday 2.9.17

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CrossFit 2016 – ALL RIGHTS RESERVED
Open:
Team Nate:
Teams of 2
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#/55#
The resting athlete will be performing max double unders while athlete 1 performs 1 round of Nate.
Performance:
Team Nate:
Teams of 2
20-Minute AMRAP of:
2 Burpee Chest 2 bars
4 Dumbell Push Press 50#/35#
8 Kettlebell Swings, 70#/55#
The resting athlete will be performing max double unders while athlete 1 performs 1 round of Nate.
Fitness:
Team Nate:
Teams of 2
20-Minute AMRAP of:
2 Burpee Pull-ups or Ring Rows
4 Dumbbell Push Press 35#/25-20#
8 Kettlebell Swings, 55#/35#
The resting athlete will be performing max single unders while athlete 1 performs 1 round of Nate.

Score= Max reps (both Nate + Double unders)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.