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No sweat intro
Call us: 813-440-8882
Call us Text us
No sweat intro

WOD

Invite your friends

It's always more fun to train with friends
30
Sep

Monday October 1st

September 30, 2018

Warm up
5 Minutes bike
2 rounds
25 Good mornings empty bar
10 Deadlifts from the shin, empty bar
60 second couch stretch each leg

Deadlift 5-5-3-3-3-1-1-1-1 reps

Scroll for scaling options.

Related:
• CrossFit WOD 180324 Tips With Rory McKernan
• The Deadlift

Scaling
The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.

These deadlifts SHOULD take you until :40 after the hour or a little longer. we will start the wod promptly at :45 after

12 Minute Amrap
50 M Sled push
7 cal bike
5 burpees

 

29
Sep

Sunday September 30th

September 29, 2018

Sunday Funday

Alternate between partners. One exercises while the other holds plate.

Partner A:

  • 100 Double unders
  • 50 Pull ups
  • 100 Lunges holding slam ball (50/30)
  • 50 weighted sit ups
  • 100 Slam Balls (50/30)
  • 50  weighted sit ups
  • 100 Lunges holding slam ball
  • 50 Pull ups
  • 100 Double unders

Person B:

Holds plate overhead (45/25)

CAN NOT get reps in if partner is not holding plate above head

 

Still want more??
Teams of 3
6 minute max cal bike, switch whenever you want.

28
Sep

Saturday September 29th

September 28, 2018

6am. Join us for a
5k- OR
4 or 3 milers

8 am Endurance. So many choices in running today. DONT do both, pick the 6am run or this running

8x400m repeats with 90 seconds rest between. Do this on the post office road.

9am Mobility

10am- 31 Heroes Wod

  • AMRAP (with a Partner) in 31 minutes
  • 8 Thrusters (155/105 lb)
  • 6 Rope Climbs (15 ft)
  • 11 Box Jumps (30/24 in)
  • Partners alternate 400m sandbag run (45/25 lb) (You can use a sandbag, plate, wall ball or slam ball)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

Background: 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 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Strategy: Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

27
Sep

Friday September 28th

September 27, 2018

The final open re-do workout. Saw a ton of improvement in everyone. Great work!

 

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Read the scorecard for full event details.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

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Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

26
Sep

Thursday September 27th

September 26, 2018

Warm Up-
3 Rounds
10 cal bike
10 push ups
10 Pull ups
15 squats

Review points of performance of the front squat

Strength
5 sets of 5 front squats
Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start in on these sets of 5.

 

Wod- Easy one today. Saving up for the carnage tomorrow known as 18.5.. then we will be done with our open re-dos.
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

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Post time to comments.
Compare to 150827.

Related:
• CrossFit WOD 180321 Tips With Jason Ackerman
• The Box Jump

Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

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