WOD

WOD

Workout

RECOVERY WORKOUT*
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs
MIN 2 — Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups
MIN 2 — Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow’s workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.

WOD

Strength/Skill

ON A 20:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

Workout

BENCHMARK WORKOUT
“GRACE”

FOR TIME
30 Clean & Jerks (135/95)|(95/65)

Need More?

Do this after the workout.

FOR TIME
12 Squat Clean (155/105)
75 Double Unders
15 Toe to Bar
9 Squat Clean (185/135)
75 Double Unders
15 Toe to Bar
6 Squat Clean (225/155)
75 Double Unders
15 Toe to Bar
3 Squat Clean (255/175)
75 Double Unders
15 Toe to Bar

WOD

Workout

FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

Optional Finisher

3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up

Need More?

Do this before the workout.

1. 4 SETS
   600m Run
   200m EZ Jog
   400m Run

-Rest 1:00 b/t Sets-

*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets

Do this after the workout.

3 ROUNDS FOR TIME
25′ SA DB OH Lunge (R) (50/35)
25′ SA DB OH Lunge (L)
25′ HS Walk
15 HSPU

Special hours today

8AM Bootcamp, 9AM and 10AM Crossfit only.

Happy Labor Day

HERO WOD

“The Hammy”

• For Time
• 1,000 meter Row
• 7 Squat Clean-and-Jerks (135/95 lb)
• 50 Push-Ups
• 7 Squat Clean-and-Jerks (135/95 lb)
• 50 Sit-Ups
• 7 Squat Clean-and-Jerks (135/95 lb)
• 50 Box Jumps (24/20 in)
• 7 Squat Clean-and-Jerks (135/95 lb)
• 50 Pull-Ups
• 7 Squat Clean-and-Jerks (135/95 lb)
• 1,000 meter Run

Labor Day, September 2nd. 8AM Bootcamp, 9AM, 10AM CrossFit Only.

8AM Bootcamp

9AM CrossFit

WOD

Strength/Skill

ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

Workout

AMRAP x 10 MINUTES
Row 300m
7 Burpee Over Bar
3 Deadlift (255/175)|(185/135)*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.