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WOD 9/20/13

Time for "DT" again! 

Strength:
1RM Clean & Jerk

Met-Con:

"DT"

5 Rounds for Time

12 Deadlifts (155/105#)

9 Hang Power Cleans (155/105#)

6 Push Jerks (155/105#)

Compare to 4/16/13

WOD 9/19/13

Strength:
1a) 4x5 Front Squats @60%
1b) 4x5 Close Grip Bench Press
then
2a) 4x5 Strict Weighted Pull-Uups

2b) 4x8 Weighted GH Raise (or Sub Back Extension)

rest :60 between sets & movements

WOD 9/18/13

Nick 3k meters into a Half Marathon (21,097m) row

Strength:

4x3 Tempo Clean Pull

4x6 Klokov Press

Met-Con:
50 Calorie Row

50 Hand Release Push-Ups

100 Double-Unders

50 Hand Release Push-Ups

100 Double-Unders

WOD 9/17/13

Barbell Carries and Squats.  That was a fun WOD.

Strength:
Squat 

1x5 @65%, 1x5 @70%, 1x5 @75% ,1x5 @80%

Front Squat

1x5 @65%, 3x5 %65%

Met-Con:
4 Rounds

Run 400m

20 Burpee Box Jumps (20")

Rest 1:1

WOD 9/16/13

Strength:

3RM Hang Snatch

Met-Con:
1 Min Max Muscle-Ups

AMRAP 3 Minutes

9 Push Jerk (135/95#)

12 Toes-to-Bar

1 Min Max Muscle-Ups

AMRAP 3 Minutes

9 Push Jerk (135/95#)

12 Toes-to-Bar

6 Min to find 3RM Split Jerk

WOD 9/13/13

Travis working on his Split Jerk

Strength:
1RM Jerk

Met-Con:
"Nancy"

5 Rounds

Run 400m

15 Overhead Squats (95/65#)

WOD 9/12/13

Reppin' out some Push Press

Strength:

3 RM Push Press

Met-Con:

5x500m Row

Keep all sets within 5 seconds of fastest

5 Burpee penalty for every second over 5 seconds

WOD 9/11/13

9am Class running out back

Strength:
EMOTM 5 Minutes 2 Power Snatch @75% of 1RM

EMOTM 5 Minutes 2 Power Clean @ 75% of 1RM

Met-Con:
5 Minutes Max Rep KB Snatch (53/35#)

Run 1 Mile

WOD 9/10/13

Time for some more Burpees!

Strength:
12 Minutes to work to a heavy Hi-Hang Clean + Push Jerk

Met-Con:

5 Rounds
50 Double-Unders

15 Burpees

5 Power Cleans (185/120#)

WOD 9/9/13

Chins over the bar!

Strength:
12 Minutes to work towards a Heavy Hi-Hang Snatch

Met-Con:

3 Rounds

Run 400m

15 Thrusters (115/75#)

15 C2B Pull-Ups

WOD 9/6/13

Saad completing a squat during the Bear Complex

Strength:
Squat 

1x4 @70%, 1x4 @75%, 1x4 @80%, 1x4 @85%

Front Squat

1x5 @60%, 1x5 @65%, 2x5 @70%

Met-Con:

3 Rounds
10 Deadlifts (275/185#)

50 Double-Unders

WOD 9/5/13

Keith, Cecilia, and Cynthia working on their Power Snatch

Strength:
12 Minutes to find 3RM Hang Power Snatch

12 Minutes to find 3RM Hang Power Clean

(from top of knee)

a) 5x3 1-Stop Clean Pull (3 second pause at bottom of knee)

b) 5x5 Snatch Balance

WOD 9/4/13

Jessica locking out a press during the Bear Complex

Strength:

12 Minutes to work up to a heavy 

Push Press + Push Jerk + Split Jerk

Met-Con:
5 Rounds

3 Muscle-Ups or 9 Ring Dips

Row 300m (Max Effort)

3 Muscle-Ups or 9 Ring Dips

Rest 1:00

WOD 9/3/13

Strength:
Squat 

1x5 @70%, 1x5 @80%, 1x2 @85%, 1x3 @90%, 1x1 @100%

Front Squat

1x5 @65%, 1x4 @75%, 80%, 85%, 

Met-Con:
3 Rounds

10 HSPU

20 Pull-Ups

60 Double-Unders

WOD 9/2/13

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

Donate Here