9:14

 

Strength

WOD

4 rds
12 front squat
9 push jerk

9:12

WOD

800m run
8 OHS
8 tire flips
600m run
6 OHS
6 tire flips
400m run
4 OHS
4 tire flips
200m run
2 OHS
2 tire flips

9:11

 

Strength

Shoulder Press

WOD

“Bring Sally Up”

Push Ups

Lunges w/plate OH

9:11

 

9/11 Hero WOD:

2001m run or row

11 Box Jumps (30″/24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-Ups
11 Power Cleans (175/120)
11 Handstand Push Ups
11 Kettlebell Swings (60/45)
11 Toes to Bar
11 Deadlift (170/120)
11 PushJerk (110/80)

2001m run or row

The 2001m run and row represent the year. The 9 movements with 11 reps each represent the date. The 125 lb thrusters represent the number of deaths that occurred at the Pentagon. The 175 lb power clean symbolizes the AA Flight 175 that hit the south tower. The 170 lb deadlifts represent Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

9:9

Strength

Back Squat

WOD

For time:

2x 50m farmers walk
————————
3 rds
7 ring dips
14 KB
21 goblet squat
————————
2x 50m farmers walk

9:8

Strength

Deadlift

WOD

4 rds for time
20 DU
15 push press
20 DU
15 GHD

9:7:14 wod

9:7:14

Strength

Front Squats

WOD

21-15-9

Pull Ups

Deadlifts

9:5:14 wod

 

Send a shout out of luck to Evelyn, Brooke, Rob, Connor, TJ and Griffin!  They are all competing in the Brickyard Brawl at CrossFit Brickyard in South Windsor.  Come stop by if you can and cheer them on!

There is ONLY an 8am class today.  NO 930am.

WOD

‘Deck of Cards”

9:4:14 wod

REMINDER: There will only be ONE class tomorrow morning at 8am due to all of our instructors competing in the Brickyard Brawl at CrossFit Brickyard in South Windsor.  Come support our family and CFS!  WE WILL ALSO BE OPEN SUNDAY FOR ONE CLASS AT 9AM.

Strength

Backsquat

WOD

3rds for time:

12 deadlifts

9 power cleans

6 push jerks

9:3:14

 

Strength

Deadlift

WOD

for time

21-15-12-9-6

Ab mat

DU

Box Dips

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day