Sunday, September 24, 2017

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Sunday, September 24, 2017 - CrossFit Team Series Events 1, 2, 3, and/or 4 WOD Notes: Teams of 2. Choose whichever workouts you want to do. Rest as needed between workouts. Scale movements and loads as we normally do. If you are signed up for the team series be sure to read the rules online. If you do these workouts you will see these movements repeated throughout the week. Event 1: 21-15-9 Synchronized Thrusters 95/65 or 65/45 Synchronized Bar Facing Burpees Time Domain: None Event 2: 1 athlete working at a time. Each athlete performs all of the DU’s. Athletes switch off performing 15 reps each of the pull ups and hang power snatch. 120 Double Unders or Single Unders 120 Chest to Bar Pull Ups or Jumping Chest to Bar Pull Ups 120 Hang Power Snatch 95/65 or 65/45 120 Double Unders or Single Unders Time Domain: 15:00 Cap Event 3: Athletes must reach the bottom of the wall ball at the same time. Athletes share the power cleans as desired. 50 Synchronized Wall Balls 20/14 or 14/10 30 Power Cleans 135/95 or 95/65 50 Synchronized Wall Balls 20 Power Cleans 185/135 or 135/95 50 Synchronized Wall Balls 10 Power Cleans 225/155 or 155/105 Time Domain: 12:00 Cap Event 4: Athletes share work as desired. 100 Calorie Row 100 Toes to Bar or Knees to Chest Time Domain: None

Monday, September 25, 2017 A. Bench Press 3-3-3-3-3 *Increasing Load B. General Fitness: 21-15-9 Deadlifts 185/135 Box Jumps or Step Ups 24”/20” General Fitness Light: 21-15-9 Deadlifts 135/95 Step Ups 24”/20” Competitors: 21-15-9 Deadlifts 225/155 Box Jumps 24”/20” Time Domain: 3-9 minutes WOD Notes: Scale load and rep further as needed.

Tuesday, September 26, 2017 General Fitness: AMRAP 14 60/45 Calorie Bike 50 Overhead Med Ball Sit Ups 40 Kettlebell Swings 53/35 30 Banded Pistols 20 Chest to Bar Pull Ups General Fitness Light: AMRAP 14 50/35 Calorie Bike 40 Sit Ups 30 Kettlebell Swings 35/20 20 Lunges 10 Banded Pull Ups Competitors: AMRAP 14 60/45 Calorie Bike 50 GHD Sit Ups 40 Kettlebell Swings 70/53 30 Alternating Pistols 20 Bar Muscle Ups

Wednesday, September 27, 2017 A. EMOM 10 1 Hang Snatch *Increasing Load. Preferable Squat Snatch but power or split if you need to. B. General Fitness: 5 Rounds 5 Clean & Jerk 145/100 10 Back Squats 145/100 General Fitness Light: 3 Rounds 5 Clean & Jerk 100/70 10 Back Squats 100/70 Competitors: 5 Rounds 5 Clean & Jerk 205/145 10 Back Squats 205/145 Time Domain: 8-12 minutes WOD Notes: If you can’t rack the bar on your back do the workout in front of the rig and rack it after your last clean and jerk each round. If there are enough bars you can use 2 bars.

Thursday, September 28, 2017 General Fitness: 10 Rounds 15 Double Unders 10 Pull Ups 20 Air Squats 100m Sprint Rest 2:00 General Fitness Light: 7 Rounds 30 Single Unders 10 Ring Rows 15 Air Squats 100m Sprint Rest 2:00 Competitors: 10 Rounds 30 Double Unders 15 Pull Ups 30 Air Squats 100m Sprint Rest 2:00

“Emily” - Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. Perez graduated from West Point in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; WOD Notes: If performing strict pull ups scale the reps in half. The run out of the kids room door and in the electrical closet door. Score is total time. Time Domain: None

Friday, September 29, 2017 General Fitness: 3 Rope Climbs 50 Thrusters 75/55 30 Dips 3 Rope Climbs 30 Overhead Squats 75/55 75 Sit Ups 3 Rope Climbs

General Fitness Light: 1 Rope Climb 25 Thrusters 65/45 20 Low or Bench Dips 1 Rope Climb 25 Overhead Squats 65/45 50 Sit Ups 1 Rope Climbs

Competitors: 5 Rope Climbs 75 Thrusters 75/55 50 Ring Dips 5 Rope Climbs 50 Overhead Squats 75/55 75 Sit Ups 5 Rope Climbs

Time Domain: 12-21 minutes WOD Notes: Rope Climb standard is touch the beam. Half rope climbs allowed as well. 2:1 Floor pulls. Dip standard is shoulder breaking parallel with the elbow. If you can’t overhead squat due to mobility then front squat. Sit Up standard is both hands touch the floor behind you and both hands touch the top of your shoes.

Saturday, September 30, 2017 WOD Notes: Teams of 2. Share work as desired. If you can’t run then bike. See the coach for proper distance. General Fitness Light: AMRAP 30 400m Run 500m Row 10 Burpees Over the Rower General Fitness & Competitors: AMRAP 60 800m Run 1000m Row 20 Burpees Over the Rower