WOD & Blog

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

Warm-up Drills
I. Run 400m
II. 5-10 reps x each movement during WOD set-up
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. 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 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

Executional edits: Today logistics will determine the weights and set-up for some classes; 115/75lbs for the Overhead Barbell movements and 185/125lbs for the Deadlifts and Power Cleans.

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Power or Full Snatch Singles
Warm-up Sets & Reps building to a starting or intended working weight.
Climb weight across each set or build to the best single for the day and sustain for as many working sets as able.

VS. 12:00
Power or Full Snatch x 7-10 sets of 1 rep
*Finish with 2 lighter weight ‘Drop Sets’ x 3 reps each, touch and go style reps.

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“Ordinally Nominal”
For time
(minus 2 minutes for the rest intervals)

2 Rounds of
50 x Double-unders
7 x Power Snatch (95/65lbs)
20 x GHD/Abmat Sit-ups

Rest 1:00

3 Rounds of
35 x Double-unders
5 x Power Snatch (95/65lbs)
15 x GHD/Abmat Sit-ups

Rest 1:00

4 Rounds of
20 x Double-unders
3 x Power Snatch (95/65lbs)
12 x GHD/Abmat Sit-ups

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat
Warm-up Sets & Reps building to a starting weight (70%1RM).
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
Back Squat x 5-5-3-3-2-2

*Climb weight as able across sets.
**Attempt to work through the six rounds at +70%,80%,90% of a previous 1RM for the 5’s, 3’s, and 2 rep sets respectively.

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“Seafoam Fran”
Complete 5 Rounds for time vs. a 14:00 time cap
Row 250/200m
10 x Thrusters (95/65lbs)
10 x Pull-ups

Notes: Adjust the weight of the Thrusters and scale Pull-ups to Ring Rows or Banded Pull-ups at 1:1 reps for today. Additional Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Muscle-ups
Warm up as needed before completing the following workload every 2:30 for 5 Rounds total.

5 Rounds, on the 2:30 of
(select one of the training options)
I. 3-5 x Bar Muscle-ups
II. 3-5 x Jumping/Band Scaled Bar Muscle-ups
III. Pull-ups & Dips
3,5 or 7 x Pull-ups (strict or kipping)
+
3,5 or 7 x Ring/Matador Dips (strict or kipping)

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“Squeaky Foam Roller”
Complete for time

Row 500m
Then…
4 Rounds of
5 x Bar Muscle-ups
10 x Power Clean (115/85lbs)
20 x GHD/Abmat Sit-ups
Finish with…
Row 500m

Notes: Scaling from Bar Muscle-ups to Pull-ups today will be 10 or 15 reps based on the individual athlete. Additional scaling and Points of Performance will be covered during the whiteboard brief.

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Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Snatch Waves/Speed Ladder
Warm-up Sets & Reps building to intended working weights.
Climb weight across each ladder (pick 4 predetermined weights).

3 Rounds of 3:00 Work x 1:00 Rest
Snatch x 4-3-2-1 (increase weight each set, Power or Full)

Notes: During each 3:00 work interval athletes will attempt to complete 4-3-2-1 rep sets at increasing weight per ‘rung of the ladder’.

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“CF Games Masters Event #5”
For time vs. a 15:00 Time Cap

75 x Wallball (20/14lbs)
40 x Double Dumbbell Shoulder-to-Overhead
30 x Double Dumbbell Box Step-Overs/Ups
40 x 1-Arm Dumbbell Snatch (20 per arm)
75 x Wallball (20/14lbs)

Notes: Rx weights/set-up x 20/14lbs, 50/35lbs, 24/20″. Score total reps completed at 15:00 or time completed. Additional scaling and Points of Performance will be covered during the whiteboard brief.

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Warm-up Drills
I. Run 400m or Row
II. Coach’s Choice
III. Set-up, Training Flow & Movement Review

Impact/Focus: Rope Climbs & Inversion Skills
5 Rounds, on the 3:00, working through the following tasks and partitioning work rest across each interval as needed.

5 Rounds, on the 3:00 of
2 x Rope Climbs
+
3-5 x Handstand Push-ups (Strict or Kipping)
:30 x Cumulative Free or Wall Supported HS Holds
20ft x Handstand Walk

Notes: Select one (or all three) of the Handstand Tasks. Work on & developing Rope Climbing technique for wraps (S-wrap and J-wraps, etc.) as a priority before working on capacity; sharpen our inversion skills with impunity to deference.

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“No one wants your used iPhone 11”
5 Rounds for time of
2 x Rope Climbs
Run 200m
3 x Wallwalks

Notes: Scaling guidance would begin with 12 x Strict Ring Rows for the Rope Climbs, 6 x Inchworms + Push-up for the Wallwalks. Additional scaling details and Points of Performance will be covered during the whiteboard brief.

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Skill Development
I. 2:00 x Couch Stretch
II. Lax Ball Drills for pecs, shoulders, traps, scars…
III. 50 x Hollow Rocks + 30 x V-ups/Tuck-ups

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Overhead & Squat Emphasis)

Impact/Focus: Power Clean Triples
5:00 x Warm-up Sets/Reps building to an intended starting weight;
I. Sustain a working weight at 65% or heavier across all sets.
II. Climb weight as able to the best three rep set of Power Cleans on the Day or a 3RM PR; touch and go style.

VS. a 12:00 Running Clock
Power Clean x 3-3-3-3-3-3

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“Waffle Stomp”
Complet for time vs. a 14:00 Soft Time Cap
27-21-15-9 reps of

Overhead Squat (95/65lbs)
Toes-to-Bar
Burpees

Notes:

• Scaling for movement volume would be I. 21-15-12-9 reps or 15-12-9-6 reps, with a time cap as applicable.
• An outline for scaling the Overhead Squat movement;
• Athletes able to maintain a stable overhead position may find that a Barbell or Bumper Plate held aloft during Reverse Lunges in place as a solid scaling fit for Overhead Squats will ensure both training intentions for movements as well as conditioning intensity remain high yield.
• Prioritizing the Squat movement may entail subbing in a Front Squat for the Overhead Squat as applicable today as well.
• Toes-to-Bar is a core and kipping skill emphasis today.
• Burpees (the cherry) are a redline the ‘engine’ tool;
• Bring the lumber, Freaks.
• Coach Katelyn inspired this little Laborious Holiday Return gift of a WOD today as both the weightlifting and MetCon mirror her coaching/training experience and subject matter from this past weekend as she attended her CrossFit Level 2 Coaching Seminar, YESSSSSS!!!

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review

Impact/Focus: Deadlift 5×5
5:00 x Warm-up Sets/Reps building to an intended starting weight;
I. Sustain working weight at 75-80% across all sets.
II. Climb in weight as able to the best five rep set possible; for the day/PR.

Every 3:00 x 5 Rounds Total
Deadlift x 5-5-5-5-5 (75-80%1RM)

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“Driver’s Ed”
5 Rounds for time of
10 x Deadlift (185/125lbs)
15 x Push-ups
10 x Box Jump Overs (24/20″)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Back Lunges
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.

Every 2:30 x 5 Rounds Total
Back Lunges X 10-8-6-4-2

Notes: Back Lunges are stationary from the rack with a step back into the lunge position; barbells may be racked in the Front Rack or Back Rack position.

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“Echo Chamber”
15:00 AMRAP of
Max Rep Set x Wallball (20/14lbs)
12 x Sumo Deadlift High-Pull (75/55lbs)
50 x Double-unders
50ft x Bear Crawl

Notes: Score total Wallball reps across the AMRAP and Rounds/reps completed. Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice/Foam Rolling/Overhead Mobility Prep Focus
III. Mobility

Impact/Focus: Power Snatch Triples
Warm-up Sets & Reps building to a starting weight.
Climb weight across sets as able.

Every 2:00 x 6 Rounds Total
Power Snatch x 3-3-3-3-3-3

Notes: Touch and go rep style is the priority across sets.

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“Yadseut”
For time
15 x Power Snatch (115/105lbs)
45 x GHD/Abmat Sit-ups
Row 1000m
45 x GHD/Abmat Sit-ups
15 x Power Snatch (115/105lbs)

Notes: Scaling and Points of Performance will be covered during the whiteboard brief.

Post scores to comments.