WOD

STRENGTH

5×3 Front Squat @ 89% 1RM Front Squat

CONDITIONING

“Rotweiller”
For time:
50 Wall Balls (20/14) (10’) [*Rx+ for ladies 10′ target]
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)

BAR MU ENDURANCE/TECHNIQUE

4 sets
90 second AMRAP
10 Burpee Box Jump Overs (24/20)
Max Bar Muscle Ups in remaining time
– rest 90 seconds between sets-

CONDITIONING

“German Shepard”
AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders

STRENGTH

5×3 Back Squats @ 84% 1RM Back Squat

CONDITIONING

“Golden Retriever”
For time:
Row 250m 
25 Power Snatches (75/55)
Row 250m 
25 Power Snatches (75/55)
Row 250m 
25 Power Snatches (75/55)
Row 250m

ACCESSORY FINISHER
100 ABMATS for time
*Caution: GHD’s are programmed for tomorrow

STRENGTH

5×3 Back squat @ 81% 1RM Back Squat

CONDITIONING

FULL SEND FRIDAY!!! “Shrimp Tempura Roll”
For time:
30/25 Calorie Echo bike
20 Burpee Box Jump Overs (30/24) [Rx+ 42/30]
10 Power Cleans (165/115) [Rx+ 185/125]

STRENGTH

Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4, 60%, 65%, 70%, 75%, 75%

CONDITIONING

“Spicy Tuna Roll”
For Time:
1200m Run
3 Rope Climbs (15 ft)
15 Dumbbell Shoulder to Overheads (2×50/35)
800m Run
2 Rope Climbs (15 ft)
9 Dumbbell Shoulder to Overheads (2×50/35)

STRENGTH

Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3, starting at 65%, ending at 80%

CONDITIONING

“California Roll”
3 Sets for time:
50 Double Unders
15 GHD Sit Ups
10 Burpee Pull Ups (to 6” above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 3:00 b/t sets-

WELLNESS WEDNESDAY

𝗦𝘁𝗼𝗽 𝗿𝗲𝘀𝘁𝗿𝗶𝗰𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘆𝗼𝘂 𝗲𝗮𝘁 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝗲𝗻𝗷𝗼𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗼𝗼𝗱 𝘁𝗵𝗮𝘁 𝗶𝘀 𝗳𝘂𝗲𝗹𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝘁𝗼 𝗯𝗲𝗰𝗼𝗺𝗲 𝘆𝗼𝘂𝗿 𝗯𝗲𝘀𝘁 𝘀𝗲𝗹𝗳.

A restrictive mindset causes you to feel deprived leading you to crave the very thing you are restricting.

𝑰𝒏𝒔𝒕𝒆𝒂𝒅 𝒔𝒉𝒊𝒇𝒕 𝒚𝒐𝒖𝒓 𝒎𝒊𝒏𝒅𝒔𝒆𝒕 𝒂𝒏𝒅 𝒖𝒔𝒆 𝒕𝒉𝒆𝒔𝒆 𝒑𝒓𝒐𝒎𝒑𝒕𝒔 𝒕𝒐 𝒉𝒆𝒍𝒑 𝒚𝒐𝒖 𝒓𝒆𝒇𝒓𝒂𝒎𝒆!

STRENGTH

5 x 3 Front Squat @ 86% 1RM Front Squat

CONDITIONING

CrossFit Benchmark WOD “Karen”
For time:
150 Wall Balls (20/14)

ACCESSORY FINISHER

2 Sets (Not to exceed 10:00)
10 GHD Sit Up + :20 Static Hold ***GHD’S are programmed for tomorrow’s wod so don’t go overboard!
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)

Today we honor the lives of those we lost on that fateful day, September 11, 2001.

Memorial WOD “9/11 Tribute”
For Time
2001 meter Run or Row
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-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row or Run

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 Deadlift 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.