• Sunday September 24

    Shoulder Press

    2-2-2-2-2 climbing

    AMRAP x 4
    12 Game Style Box Jumps 30/24
    9 KBS 2/1.5
    6 HSPU

    rest 2 minutes

    AMRAP x 4
    12 Game Style Box Jumps 24/20
    9 KBS 1.5/1
    6 HSPU

  • Saturday Sept 23rd


    Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

    Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

    He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

    WOD

    "Kev"

    AMRAPx26 2 Person Teams
    6 Deadlifts 315/225 each or tandem
    9 Bar-facing burpees, synchronized
    9 Muscle Ups Bar/Ring
    55-ft. partner carry/odd object carry/farmers carry

  • Friday Sept 22

    AMRAPx20 Alternating Rounds

    7 Power Snatches 95/65
    7 TTB
    Run 200m
    7 Thrusters 95/65
    7 Pull Ups
    Run 200m

    FX
    15-20:00
    7 Power Snatches
    7 TTB/KR/MBSU
    Run 100m
    7 Thrusters or Wallballs
    7 Pull Ups or RR
    Run 100m

  • Thursday Sept 21st

    Rest Day 

    Active Recovery
    N-11-1 and 530-7pm
    S-11-1 and 5-6:30

  • Tuesday Sept 19

    WOD

    5 Rounds of Cindy
    5 Snatches
    4 Rounds of Cindy
    4 Snatches
    3 Rounds of Cindy
    3 Snatches
    2 Rounds of Cindy
    2 Snatches
    1 Round of Cindy
    1 Snatch

    Cindy = 5 Pull 10 Push Ups 15 Air Squats
    RX1 185/125 RX2155/105 RX3 135/95

    or

    5 rounds of Mary
    5 Clean and Jerks
    4 rounds of Mary
    4 Clean and Jerks
    3 rounds of Mary
    3 Clean and Jerks
    2 Rounds of Mary
    2 Clean and Jerks
    1 Round of Mary
    1 Clean and Jerk

    Mary= 5 HSPU 10 Pistols 15 Pull Ups
    RX1 225/145 RX2 205/135 RX3 185/125



    FX
    Scale Loads as needed

  • Wednesday Sept 13th

    WOD


    Rest Day

    Open/Active Recovery

    North 11-1 and 5:30-7pm

    South 11-1 and 5:00-6:30pm

  • Tuesday September 12th

    WOD

    BB/Strength

    Deadlifts 

    5-3-3-1

    Split Jerk

    1-1-1-1


    Conditioning

    5 Power Cleans 

    3 Front Squats 

    1 Jerk *any style 

    10 Pull Ups
    RX1 185/125 2. 155/105  3. 135/95

    FX
    Deadlift
    3-3-3

    Split Jerk
    1-1-1

    AMRAPx10
    5 Power Cleans
    3 Front Squats
    1 Jerk
    10 PU/Ring RowR/Banded PU

  • Monday September 11th

    WOD


    9-11 Never Forget 


    11 Deadlifts 175/125
    11 Chest 2 Bar Pull Ups
    11 Burpee Box Jumps 30/24
    11 Power Cleans 175/125
    11 HSPU
    11 KBS 2/1.5 pd
    11 Thrusters 135/95
    11 Toes 2 Bar
    11 S2OH 135/95

    FX
    Scale loads/movements as needed. Reps stay same
    **At some point during the reps you must row 2001m.
    ***If you have body armor, and wanna wear it to represent the 343 firefighters and 72 police officers that lost their lives.

  • Monday September 11th

    9-11  Never Forget
    11 Deadlifts 175/125
    11 C2B Pull Ups
    11 Burpee Box Jumps 30/24
    11 Power Cleans 175/125
    11 HSPU
    11 KBS 70/53
    11 Thrusters 135/95
    11 T2B
    11 S2OH 135/95

    *At some point row 2001 meters
    **You must use same bb and switch weights as needed

  • Sunday September 10

    WOD

    BB/Strength
    EMOMx10 climbing heavy single
    Hang Snatch * any style


    Conditioning
    2 Person Teams
    AMRAP x14
    5 Syncronized Bar Facing Burpees
    10 Alternating DB Snatch 45/35
    15 Front Rack Lunges 95/65
    20 GS Box Jump up and overs 24/20
    25 Cal Row

    * Only 1 athlete working at a time 

  • Saturday Sept 9th

    WOD

    Rest Day - Closed

  • Friday Sept 8th

    WOD
    BB/Strength

    Back Squat
    5-1-5-1

    OHS
    3-1-3-1

    Not looking for 5/3/1 RM. Heavy sets. 75-85% +/- on multiples and 90%+/- on singles 

    Conditioning
     
    6 Power Cleans 205/135
    6/4 Muscle Ups R/B
    5 Power Cleans
    5/3 Muscle Ups
    4 Power Cleans
    4/2 Muscle Ups

    **MU sub 2:1 C2B Pull Ups

    FX
    Back Squats
    5-5-5

    Front Squat
    3-3-3

    Conditioning 

    5 Power Cleans
    5 Pull Ups
    4 Power Cleans
    5 Pull Ups
    3 Power Cleans
    5 Pull Ups

    Scale load and PU as needed

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