Warm Up
Roll Out
-THEN-
20 Banded good mornings / PVC
10 Single leg glute bridges
20 KB Swing
10 Burpees
:10 Review
Deadlift
Shin vertical
Back flat / Rigid core
Lats engaged, shoulder blades in pockets
Decent hips back, load glutes and hamstrings
:15 Strength
Build to a Heavy Deadlift Single between
80-90%
then
3×5 @ 80-85% 1RM
Rest 3-4 minutes between sets
(reps performed as singles)
Within 1:00 of each set perform 10 Russian KB Swings

:40 WOD
Choose one of the following and perform as an E2MOM Capacity building session.

Every 2 Minutes for 5 Sets, perform 1 smooth set of:
Strict Banded Pull Ups (10-15 reps)
Push Ups (10-25 reps)
Ab mat or GHD Sit Ups (10-25 reps)
1:00 Weakest Machine

Cool Down
:55 Cool Down
Seal
Twisted Cross

The class wod will be a Friday Night Throwdown wod!!!!
Monday 8/22
Warm Up
PVC passthroughs
-THEN-
2 rounds
200 m run
5 pull ups
10 burpees
5 empty bar OHS

:10 Review
5 Tempo Pull Squat Snatch
Encourage athletes to freeze at power position to make sure they are in the right position Looking for VERTICAL momentum in this skill
At set up –
Knees driving out
Shoulders in front of wrist
5 Second Pull-
Floor (:01)
Low hang (:03)
Power position (:05) Should have knee bend here, vertical toro and weight towards back of foot

:20 Strength
Squat Snatch
7×2 @75-85%
Drop and reset every rep

:20 Strength
Squat Snatch
7×2 @75-85%
Drop and reset every rep

:40 WOD
1 Min Max Reps of sandbag cleans 100/75lb Immediately into –
6 Min AMRAP
Ascending ladder of:
2 Chest to bar pull ups
2 Cleans (from the ground each rep)
2 Lateral bar over burpees
Next round is 4,4,4.. next round 6,6,6… 8,8,8 and so on.

:55 Cool Down
Thread the needle
Childs pose
Pigeon

31 Heroes
AMRAP (with a Partner) in 31 minutes
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps

While Partner B performs:
400 meter Sandbag Run (45/25 lb) *we have 50 pounds bags but no 25’s, carry a 25 as a sub

Partners switch after each Run.

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31 Heroes workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

8am Endurance
Teams of 2

Last week we ran! This week we get some machines out AND RUN!
Wod 1-
20 Minute amrap
Run 800m together
with time remaining max calories on whatever machine you pick-one partner working at a time on the machine. switch out when wanted 5 burpees from both partners on every switch
Rest 5 Minutes
Wod 2- 20 minutes
Run 800 togehter
with time remaining max calories on a DIFFERENT machine than you used for wod 1. one partner working at a time on the machine, switch out whenever you want. 5 burpees when you switch

*Claim your machine BEFORE you start and thats the one you use when you get in, don’t decide to switch halfway through your run and take someone else’s machine

9am CrossFit
Warm up
Partners
Straight through with partner 200m run
100’ Walking Lunge Steps
20 Synchro KBS
Ring Rows (split)
20 Synchro KBS
50’ KB Lunge Steps
200m run

With a Partner, for time:
Run 1000m (together) The 4th Driveway on Byrd street on the left
100 KB Lunges 70/53lbs (split) 1
00 KB Swings 70/53lbs (split)
50 Muscle Ups (split)
100 KB Swings 70/53lbs (split)
100 KB Lunges 70/53lbs (split)
Run 1000m (together)
32 minute cap
KB may be held anyhow on the lunging. It one Kb.

Warm Up
1:00 Wall Angels (butt, lower back and head on wall. Heels can be off the wall)
THEN
AMRAP 5:00 (Steady Pace)
10 Jumping Lunges
5 Bar Facing Burpees
10 Med Ball Squat Cleans
5 Bar facing burpees

:10 Review
Pacing Burpees
“Sprawl” entire body goes to the floor at the same time. Avoiding hips falling first.
FOOTWORK –
If stepping in, step in close to bar with dominate foot first, second foot up and half turn as you go over
bar. Accomplishing some of the rotation with the step or jump over the bar.

WOD
For Time – 12 min cap
40-30-20
Bar Facing Burpees
Wallballs 20/14lbs (BIG SETS)

Strength

:30 Strength
Bench Press
Remind of shoulder blades back and down, hips under body (arch w/ butt on bench), elbows trace body, leg drive
5-4-3-2-1
Rest 2:00 between sets
Start at 70% 1RM and add weight each set, ending at a
heavy single.
Done AFTER the conditioning test.
:55 Cool Down
Twisted Cross