Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
2 Rounds
200m Run
20 Air Squats
8 Tempo Push-ups
8 Tempo Ring Rows
Partner WOD
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
50 Pull-ups
50 Push-ups
*One partner runs 400m while the other partner works on the reps. Switch when 400m run is complete.
Competitor
2 Rounds
200m Run
20 Air Squats
8 Tempo Push-ups
8 Tempo Ring Rows
Partner WOD
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
50 Pull-ups
50 Push-ups
*One partner runs 400m while the other partner works on the reps. Switch when 400m run is complete.
Fitness
CF Team Series WOD
Competitor
CF Team Series WOD
Fitness
8 min Flow
200m Run
12 Russian KBS
10 Single Arm Overhead Lunges
EMOM 8
1st - 5 Strict Handstand Push-ups
2nd - 10 Toes to bar
2 Rounds
15 Snatch (95/65)
15 Cleans & Jerk (95/65)
100 Double Unders
Competitor
8 min Flow
200m Run
12 Russian KBS
10 Single Arm Overhead Lunges
EMOM 8
1st - 5 Strict Handstand Push-ups
2nd - 10 Toes to bar
2 Rounds
15 Snatch (135/95)
15 Cleans & Jerk (135/95)
100 Double Unders
Fitness
2 Rounds
30' Duck Walk
15 Air Squats
GHD T-spine hang
EMOM 7
AMRAP 8
5 Dual DB Hang Squat Cleans (35/25)
5 Burpees
100m Run
Competitor
2 Rounds
30' Duck Walk
15 Air Squats
GHD T-spine hang
EMOM 7
AMRAP 8
5 Dual DB Hang Squat Cleans (50/35)
5 Burpees
100m Run
Home Workouts
Warm Up
500m Row
-Then-
2 Rounds:
10 Russian KB Swings
20 Second Squat Hold
10 Lunge w/ Trunk Twist
WOD:
40 Minute EMOM: (5 rounds)
Minute 1: 10 KB Swings
Minute 2: 20 AbMat Situps
Minute 3: 8 Burpees
Minute 4: 45 Second Plank
Minute 5: 15 Air Squats
Minute 6: 30 Second Hollow Hold
Minute 7: Max Calorie Row
Minute 8: Rest
*Score is total calories rowed
Fitness
EMOM 10
1st - 5 Muscle-ups
2nd - 35 Double Unders
3 Rounds For Time
400m Run
30sec Rest
200m Run
20sec Rest
100m Run
60sec Rest
Competitor
EMOM 10
1st - 5 Muscle-ups
2nd - 35 Double Unders
3 Rounds For Time
400m Run
30sec Rest
200m Run
20sec Rest
100m Run
60sec Rest
Fitness
6 minute Flow
5 Empty Barbell Thrusters
5 Inch Worms
15 sec side plank each side
5, 2-minute rounds of:
10 Thrusters (95#/65#)
200M Row
Max-rep Thrusters
Rest 3 minutes between rounds
Competitor
6 minute Flow
5 Empty Barbell Thrusters
5 Inch Worms
15 sec side plank each side
5 2-minute rounds of:
10 Thrusters (95#/65#)
200M Row
Max-rep Thrusters
Rest 3 minutes between rounds
Home Workouts
Warm Up:
2 Rounds of ‘Cindy’ (5 Pull ups, 10 Pushups, 15 Air Squats)
-Then-
Rowing Drills
WOD: (with Partner)
5 Rounds of:
8 Minute AMRAP:
Max Cal Row
Max Rounds ‘Cindy’
2 Minute Rest
*One partner rows while other works on reps of Cindy, score is total calories rowed + total reps completed of Cindy
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
Silliest walk you can imagine for 30' - By Coach Grace
2 Rounds of:
2 No Arm Burpees
10 Squats
4 One Arm Burpees
10 Squats
6 Two Arm Burpees
10 Squats
AMRAP 20
10 Push-ups
100 Double Unders
10 Overhead Plate Lunges (45#/35#)
400m Run
Competitor
Silliest walk you can imagine for 30' - By Coach Grace
2 Rounds of:
2 No Arm Burpees
10 Squats
4 One Arm Burpees
10 Squats
6 Two Arm Burpees
10 Squats
AMRAP 20
10 Handstand Push-ups
100 Double Unders
10 Overhead Plate Lunges (45#/35#)
400m Run
Fitness
AMRAP 8
CrossFit Team Series Event 1
AMRAP 7
- Syncro Bar Facing Burpees
Competitor
AMRAP 8
CrossFit Team Series Event 1
AMRAP 7
- Syncro Bar Facing Burpees
Fitness
2 Rounds
30' Duck Walk
15 Air Squats
0:20 Sec GHD OH Reach
EMOM 7
AMRAP 7
8 Pull-ups
8 Thrusters (95/65)
Competitor
2 Rounds
30' Duck Walk
15 Air Squats
0:20 Sec GHD OH Reach
EMOM 7
AMRAP 7
8 C2B Pull-ups
8 Thrusters (115/75)
Fitness
Burgner warm-up
EMOM 8
AMRAP 11
3 Overhead Squats (135/95)
5 Push-ups
7 Ab Mat Sit-ups
25 Double Unders
Competitor
Burgner warm-up
EMOM 8
AMRAP 11
3 Overhead Squats (185/125)
5 Ring Dips
7 GHD Sit-ups
25 Double Unders
Home Workouts
Warm Up
400m Run
-Then-
2 Rounds:
10 Inch Worms
10 PVC Kang Squats
10 PVC Pass Throughs
WOD: (w/ Partner)
5 Rounds:
800m Run*
150 Double Unders
50 Wall Balls (20/14#)
50 Burpees
50 Med Ball Cleans (20/14#)
50 Air Squats
50 AbMat Situps
*Complete Runs as a team
Fitness
1 Round
400m Jog
6 Alt. Runners Lunge
250m Row
PUSH511 CF Triathlon
2,000m Row
5,000m Bike
1 mile Run
30 min Time Cap
Competitor
1 Round
400m Jog
6 Alt. Runners Lunge
250m Row
PUSH511 CF Triathlon
2,000m Row
5,000m Bike
1 mile Run
30 min Time Cap
Fitness
6 minute Flow
8 Russian KB Swings
8 Goblet Squats
30sec Plank
10 Bar Kips
10 minute AMRAP
5 power cleans (165#/105#)
10 toes-to-bars
Not for time - 3 Rounds
- 8 Strict TTB
- 30sec Ring Plank
- 20sec Sorenson Hold
Competitor
6 minute Flow
8 Russian KB Swings
8 Goblet Squats
30sec Plank
10 Bar Kips
10 minute AMRAP
5 power cleans (205#/135#)
10 toes-to-bars
Not for time - 3 Rounds
- 8 Strict TTB
- 30sec Ring Plank
- 20sec Sorenson Hold
Home Workouts
Warm Up:
400m Run
-then-
2 Rounds:
10 Lunge and Reach
10 Lunge w/ Trunk Twist
10 PVC Pass Throughs
10 Russian KB Swings
WOD:
1 Mile Run
40 KB Swings (35/25#)
40 Burpees
40 KB Snatches (35/25#)
40 KB Lunges (35/25#)
800m Run
30 KB Swings (35/25#)
30 Burpees
30 KB Snatches (35/25#)
30 KB Lunges (35/25#)
400m Run
20 KB Swings (35/25#)
20 Burpees
20 KB Snatches (35/25#)
20 KB Lunges (35/25#)
200m Run
10 KB Swings (35/25#)
10 Burpees
10 KB Snatches (35/25#)
10 KB Lunges (35/25#)
18/12 Calories Assault Bike Sprint Cash Out
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
2 Rounds
30sec Plank
200m Run
10 Squat Jumps
10 Ring Rows
Partner WOD - For Time
1 mile Partner Run
50 Burpees to target (Pull-up Bar)
50 Kettlebell Swings (53/35)
50 Pull-ups
2,000m Row
Competitor
2 Rounds
30sec Plank
200m Run
10 Squat Jumps
10 Ring Rows
Partner WOD - For Time
1 mile Partner Run
50 Burpees to target (Pull-up Bar)
50 Kettlebell Swings (53/35)
50 Pull-ups
2,000m Row
Fitness
7 minute Flow
3 Wall Walks
20sec Hollow Hold
8 Box Jumps w/ Step Down
10 Rounds for Time
5 Thrusters (95/65)
10 Ab Mat Sit-ups
20 Double Unders
14 min Time Cap
Competitor
7 minute Flow
3 Wall Walks
20sec Hollow Hold
8 Box Jumps w/ Step Down
10 Rounds for Time
5 Thrusters (115/75)
10 GHD Sit-ups
20 Double Unders
14 min Time Cap
Fitness
7 minute Flow
25' DB Death March
30sec Plank
5 Strict Toes to Bar
25' Dual DB Overhead Walk
AMRAP 10
10 Alt. Dumbbell Snatch (50/35)
10 Pull-ups
10/8 Cal Row
Core Cash Out - 3 Rounds (Not for time)
- 10 Hanging leg raises
- 30 sec Plank
- 10 GHD Hip Ext.
Competitor
7 minute Flow
25' DB Death March
30sec Plank
5 Strict Toes to Bar
25' Dual DB Overhead Walk
AMRAP 10
10 Alt. Dumbbell Snatch (70/50)
10 Pull-ups
10/8 Cal Row
Core Cash Out - 3 Rounds (Not for time)
- 10 Hanging leg raises
- 30 sec Plank
- 10 GHD Hip Ext.
Fitness
2 Rounds
30' Duck Walk
15 Air Squats
0:20 Sec GHD OH Reach
EMOM 8
5 Rounds for Time
1 Squat Clean (155/105)
10 Medball Squat Cleans (20/14)
15 Air Squats
100m Run
90 sec Rest
Competitor
2 Rounds
30' Duck Walk
15 Air Squats
0:20 Sec GHD OH Reach
EMOM 8
5 Rounds for Time
1 Squat Clean (225/135)
10 Medball Squat Cleans (20/14)
15 Air Squats
100m Run
90 sec Rest
Home Workouts
Warm Up
3 Minutes on Rower
-Then-
2 Rounds:
10 Inch Worms
10 PVC Kang Squats
10 PVC Pass Throughs
WOD: ‘Lexy’s Viking Adventure’ (Teams of 3)
2000m Row*
100 Box Jumps
800m Run**
800m Run (with 75#)***
100 Lunges (with 75#)****
2000m Row*****
*One Partner rows, One partner Holds Plank, One partner rests
**All team members run together
***Odd object carry - team members run 800m with 75# total in weight (can be any object, KB, DB, med ball, sandbag, etc.), Each teammate MUST carry something
****Team members lunge with whatever object they use during run
*****One partner rows, One partner holds object overhead, One partner rests
Fitness
10 Hang Muscle Snatch
10 High Hang Power Snatch
10 Below KneeHang Power Snatch
2 Power Snatch
AMRAP 7
7 Power Snatches (75/55)
30 Double Unders
Rope Climbs - 9.11 Memorial
- 110 Floors in each of the original world trade centers, as a gym we will complete 220 rope climbs throughout the day.
Competitor
10 Hang Muscle Snatch
10 High Hang Power Snatch
10 Below KneeHang Power Snatch
2 Power Snatch
AMRAP 7
7 Power Snatches (75/55)
30 Double Unders
Rope Climbs - 9.11 Memorial
- 110 Floors in each of the original world trade centers, as a gym we will complete 220 rope climbs throughout the day.
Fitness
2 Rounds
200m Run
30 Double Unders
10 Push-ups
5, 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
Competitor
2 Rounds
200m Run
30 Double Unders
10 Push-ups
5, 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
Home Workouts
Warm Up:
1 length high knee
1 length butt kick
1 length side shuffle in low squat stance (switch half-way)
1 length karaoke
1 length power skip
1 length inch worm push-ups
WOD:
Buy-in: 40/30 cal Assault Bike
Run 800m
Row 250m
Run 400m
Row 500m
Run 200m
Row 1000m
Run 400m
Row 500m
Run 800m
Row 250m
Cash-out: 40/30 cal Assault Bike
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
2 Rounds
100m Run
12 Russian KBS
8 Push-ups
12 Air Squats
20 Double Unders
Partner WOD - 2 Rounds
800m Run
50 Kettlebell Swings (53/35)
50 Burpees Over Kettlebell
50 Goblet Squats
200 Double Unders
Competitor
2 Rounds
100m Run
12 Russian KBS
8 Push-ups
12 Air Squats
20 Double Unders
Partner WOD - 2 Rounds
800m Run
50 Kettlebell Swings (53/35)
50 Burpees Over Kettlebell
50 Goblet Squats
200 Double Unders
Fitness
3 Rounds
10 Barbell Strict Press
20sec Hollow Hold
30' Death March
Strict Press
*Build to a moderately challenging 6 reps
3 Rounds For Time
15 GHD Sit-ups
10 Bar Muscle-ups
5 Deadlifts (225/155)
12 min Time Cap
Competitor
3 Rounds
10 Barbell Strict Press
20sec Hollow Hold
30' Death March
Strict Press
*Build to a moderately challenging 6 reps
3 Rounds For Time
15 GHD Sit-ups
10 Ring Muscle-ups
5 Deadlifts (315/225)
12 min Time Cap
Fitness
3 Rounds
200m Run
30 sec plank shoulder taps
AMRAP 20
20 Alt Dumbbell Snatch (35/25)
20/16 Calorie Row
20 Hand Release Push-ups
400m Run
Competitor
3 Rounds
200m Run
30 sec plank shoulder taps
AMRAP 20
20 Alt Dumbbell Snatch (50/35)
15/10 Calorie Bike
10 Handstand Push-ups
400m Run
Fitness
20 Hang Muscle Snatch
20 Behind The Neck Snatch Grip Push Press
20 Overhead Squats
Snatch
- Work up to 3 rep max with a 15min clock running.
Mike Lawson M.O.M. WOD
4 Rounds
- 10 Overhead Squats (95/65)
- 15 Pull-ups
- 20 Wall Balls (20/14)
- 200M Run
Competitor
20 Hang Muscle Snatch
20 Behind The Neck Snatch Grip Push Press
20 Overhead Squats
Snatch
- Work up to 3 rep max with a 15min clock running.
Mike Lawson M.O.M. WOD
4 Rounds
- 10 Overhead Squats (95/65)
- 15 Pull-ups
- 20 Wall Balls (20/14)
- 15/10 Cal Bike
Home Workouts
Warm up:
500m Row
-then-
2 Rounds:
10 PVC Pass Thrus
10 PVC Kang Squats
5 Inch Worm Push-ups
WOD: (teams of 3)
35 min AMRAP:
Max Cal Row
+
10 Burpee Box Jump Overs
20 KB Goblet Squats (35/25#)
30 Ab-mat Sit-ups
40 KB Swings (35/25#)
*One partner Rows while other Two partners are working on reps
**One partner working on reps at a time
***Score is Calories Rowed + Total Reps
Fitness
2 Rounds
30' Duck Walk
15 Air Squats
20sec GHD Overhead reach
EMOM 10
3 Front Squats @ 75%
AMRAP 7
7 Hang Power Cleans (95/65)
7 Front Rack Lunges (95/65)
7 Bar Facing Burpees
Competitor
2 Rounds
30' Duck Walk
15 Air Squats
20sec GHD Overhead reach
EMOM 10
3 Front Squats @ 75%
AMRAP 7
7 Hang Power Cleans (95/65)
7 Front Rack Lunges (95/65)
7 Bar Facing Burpees
Fitness
2 Rounds
- 100M Run
- 30 Sec Plank Hold
- 5 DB Push Press
- 5 DB Front Squats
Labor Day Schedule
- Open Gym from 8 to 10 am
- CrossFit Classes at 10 & 11 am
- NO Foundations
3 Rounds
- 400M Run
- 10 Shoulder to Overhead (135#/95#)
Competitor
2 Rounds
- 100M Run
- 30 Sec Plank Hold
- 5 DB Push Press
- 5 DB Front Squats
Labor Day Schedule
- Open Gym from 8 to 10 am
- CrossFit Classes at 10 & 11 am
- NO Foundations
3 Rounds
- 400M Run
- 10 Shoulder to Overhead (185#/125#)
Home Workouts
Labor Day - NO 511ENDURANCE CLASS TODAY
Fitness
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Competitor
- Yoga at 9 am
- Open Gym from 10 am to 12 pm
Fitness
3 Rounds
- 200m Run
- 10 Ring Rows
- 20 Air Squats
- 10 Push-ups
Filthy Fifty
- 50 box jumps (24"/20")
- 50 jumping pull-ups
- 50 kettlebell swings (35#/25#)
- 50 walking-lunge steps
- 50 knees-to-elbows
- 50 push presses (45#/35#)
- 50 hip extensions
- 50 wall-ball shots (20#/14#)
- 50 burpees
- 50 double-unders
Competitor
3 Rounds
- 200m Run
- 10 Ring Rows
- 20 Air Squats
- 10 Push-ups
Filthy Fifty
- 50 box jumps (24"/20")
- 50 jumping pull-ups
- 50 kettlebell swings (35#/25#)
- 50 walking-lunge steps
- 50 knees-to-elbows
- 50 push presses (45#/35#)
- 50 hip extensions
- 50 wall-ball shots (20#/14#)
- 50 burpees
- 50 double-unders