Thursday

Unwritten – CrossFit Functional

Skill

15 min skill work

OR

5 rounds of the following:

1 min HS Hold right into

1 min high plank

rest as needed between rounds

Metcon (6 Rounds for reps)

6 rounds:

1 min row for calories

1 min burpees

1 min double unders

1 min rest

Try to get AMRAP of EACH movement

score reps for EACH round in wodify – goal is consistency

Wednesday

Unwritten – CrossFit Functional

Push Press (5 x 5)

Start light & build

rest 1 min after each set

then max L-sit hold from rig

15 min to complete

Metcon (AMRAP – Reps)

2 min on/ 2 min off

12/18 cals on bike

max thrusters in remaining time

Thruster weight increases each round

35/55

55/75

75/95

95/115

Score is number of total thruster reps

Tuesday

Unwritten – CrossFit Functional

Squat Clean (1 X 1)

15 min to find 1 RM clean

Metcon (Time)

4 rounds for time:

FW to tree line & back 50/70

10 hspu

10 power snatch 65/95

Labor Day HERO WOD

Unwritten – CrossFit Functional

Metcon (Time)

LUMBERJACK 20

On Nov. 5, 2009, terrorist Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, wounding 43 others.

U.S. Army Spc. Frederick Greene, 29, Pfc. Aaron Thomas Nemelka, 19, Pfc. Michael Pearson, 22, and Spc. Kham Xiong, 23, along with 11 of the wounded were active CrossFit athletes

The WOD:

Complete the following for time:

20 Deadlifts (275#/185#)

400 Meter Run

20 KB Swing (72#/53#)

400 Meter Run

20 Overhead Squat (115#/85#)

400 Meter Run

20 Burpees

400 Meter Run

20 Chest-To-Bar Pull-Ups

400 Meter Run

20 Box Jumps (24in.)

400 Meter Run

20 Dumbbell Squat Cleans (45#/35#)

400 Meter Run