Monthly Archives: September 2017

First Moderate, then Fast

First some moderate aerobic skill work. Improving movements and positions with a manageable heart rate for a sustainable pace. Then some fast intervals where focus, intensity and intent matters. Friday is here! Time for some good workouts to start the weekend off!

9/29/17
AMRAP 18
7 Strict Pull-ups
7 HSPUs
14 Dumbbell or Kb Walking Lunges

Every 2 minutes for as long as you can hold it or you hit time cap:14 minutes
10 Bar Facing Burpees
4 Squat Cleans (205/145)

Performance Team
5 Rounds
5 Muscle Ups
30′ HS Walk

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Heroes Don’t Play on Sundays

This Hero WOD was first posted as the CrossFit workout of the day on Tuesday, May 15, 2012 (120515).
 

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. 

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

9/27/17
3x500m Row

Brian
3 Rounds
5 Rope Climbs
25 Back Squats (185/125)
*Back Squats taken from the ground

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Surprisingly Good

I’ve always been a fan of Kara Webb, but this podcast made me an even bigger fan. Check it out if you’ve got some free time. 


9/26/17
2 Rounds
30 AbMat Sit-Ups
25 Toes to Bar
20 GHD Sit-Ups
10 Dead Hang to L-Sits

3 Rounds
90 Seconds: 5 HSPUs + 7 KB Swings
Rest 30 Seconds
90 Seconds: ME Double Unders
Rest 30 Seconds

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Time To Clean

9/25/17
Build to a Heavy then 4 Sets of:
3 Squat Cleans + 1 Jerk

AMRAP 15
15 Pull-Ups
12 Wallballs
9 Sumo-Deadlift High Pulls (135/95)

Performance Team
5×1 High Hang Snatch
5×1 Hang Snatch
5×1 Snatch

2×15 Reverse Hypers
2×8 Glute Ham Raises

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Time to Squat

Everyone has been crushing our squats lately! Remember to be aggressive but smart with your numbers. Only move up in weight if you are still keeping good form and maintaining a strong stable position throughput the entire range of motion of each Squat. 

9/22/17
Back Squat
1×8
3×3
3×2

Every 2 minutes for as long as you can hold it
8 Burpee Box Jump Overs
8 Hang Power Snatch (105/70)
8 Thrusters (105/70)

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Western Time

This video made me want to go out and hit a trail run, not for 100 miles though.

9/20/17
Power Clean/Bench Press
10-5-5-5-3-3-3

AMRAP 8
6 HIGH Box Jumps
1 Rope Climb

Performance Team
3×15 Reverse Hypers

3×6 Glute Ham Raises

3×15 Bent Over Rows

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A Little Cardio

9/19/17

3 Rounds
Run 400m
20 Toes to Bar
2 Rounds
30 Burpees
25 Cal Row
1 Round
60 Db Snatches
800m Run

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