Saturday 9/20/14

Bring a friend!! Their first class (intro class) is free!

Partner WOD!

120 sit ups for time is the test *situps should be the most challenging method the athlete is able preferably not butterflied and no arms overhead for momentum… Use your core!
Score = max number of push press and time to complete sit ups

Partner 1 completes 20 sit ups while partners 2 completes max number of Push Press 75/55# (or shoulder to overhead as you fatigue)
Once partner one completes 20 sit ups the partners switch.

Friday 9/19/14

ALL class times are Open Gym format. You can do today’s optional programming, or something you missed earlier in the week (WOD/Strength/Skill), mobility, or do your own thing.


Work on a skill for 20 minutes


7 Rounds for time of -
200m Run
5 Deadlift (225/185#)
5 Chest to Bar Pull-ups

Thursday 9/11/14

WOD in Honor and Remembrance – 9/11 Memorial WOD

AMRAP (for reps) 30 Min Time Cap:
2001m row – a “buy in” that will count towards your total time!
11 box jumps (30in/24in)
11 thrusters (125#/85#, deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175#/120#, AA FLight #175 (south tower))
11 hand stand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (170#/120#, Flight 77 and flight 93)
11 push jerks (110#/75#, numberb of floors in each tower)
2001m row – a “cash out” that will count towards your total time!

** 15 min Warmup
** 30 min WOD Time Cap
** Remaining time mobility/roll