WODs

Friday September 21, 2018


CROSSFIT
2018 Team Series Event 2
Rx’d Workout
For time:
20 synchronized squat cleans, 135 / 95 lb.
20 synchronized squat cleans, 185 / 125 lb.
20 synchronized squat cleans, 225 / 155 lb.
Time cap: 7 minutes
Tiebreak: Time after every 20 reps

Scaled Workout
For time:
20 synchronized squat cleans, 95 / 65 lb.
20 synchronized squat cleans, 135 / 95 lb.
20 synchronized squat cleans, 155 / 105 lb.
Time cap: 7 minutes
Tiebreak: Time after every 20 reps


2018 Team Series Event 1
Rx’d Workout
Complete as many reps as possible in 7 minutes of:
Synchronized bar-facing burpees
Time cap: 7 minutes
Tiebreak: None
Scaled Workout
Complete as many reps as possible in 7 minutes of:
Synchronized bar-facing burpees
(stepping allowed)
Time cap: 7 minutes
Tiebreak: None


* 7 Minute rest between Events
** If not competing in the Team Series, WOD can be completed as an individual

Wednesday September 19, 2018


CROSSFIT
Clean & Jerk EMOM
EMOM 4
5 Touch n’ Go Clean & Jerk @ 60%
2 Min Rest
EMOM 4
3 C&J @ 75%
2 Min Rest
EMOM 5
1 C&J @ 90%


Tuesday September 18, 2018


CROSSFIT
5 Rounds For Time
8 DB Push Press Left Hand 50/35
6 Burpee Box Jump Overs
8 DB Push Press Right Hand
6 Burpee Box Jump Overs


ENDURANCE
5 Rounds for Time:
600 meter Run
20 Kettlebell Swings (53/25)
40 Air Squats

Thursday September 13, 2018


CROSSFIT
AMRAP 14
25/20 Calorie Bike Buy-in
then
Rounds of:
10 Alternating DB Snatch 50/35
15 Wallballs 20/14
20 Weighted situps 50/35


ENDURANCE
Veterans Bridge hill training session
Meet at the Fram Fresh Parking lot at 4:50
Bring hydration

Wednesday September 12, 2018


CROSSFIT
Back Squat 7×3 @75%



3 Rounds for Time (8 min cap)

60 Double unders
12 Front squats 115/75
6 Burpee over Bar


Tuesday September 11, 2018


CROSSFIT
9-11 Memorial WOD
For time:
2001m Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (175/120)
11 Handstand Pushups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (175/120)
11 Push Jerk (110/85)
2001m Row or Run


The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

ENDURANCE
Bike Triplet (team of 3)
150 calories on the bike
150 OTS slam balls 50/30
150 medball cleans
Cashout: 1 mile team run(start and finish together)