WOD

​Sport
Front Squat
8x2 (at least 4 sets @80% of 1RM)

Fitness
Every 2 min x16 min.
-8 Goblet lunges
- 12 v-ups/:40 sec plank (alternate each round)

Then, (Everyone) For time:

15-12-9
Hang squat clean (135,95)
Bar facing burpees
Rest 3 min
15-12-9
Bar facing burpees
Push jerks

*Fitness option* complete with dumbbells

Box Closed!!!

​Meet at 8:00am at Magic Island for the Park Run!!!

WOD

SPORT
3 rds.
400m run
21 pull ups
15 box jumps
9 dips

FITNESS
3 rds.
400m run
21 pull ups
15 box steps
9 dips

Core Focus to follow

**Reminder**
Box Closed this Saturday and Sunday for the L1 Certification!!

**Any and all help this Friday evening to get the box ready would be appreciated!

**Saturday, meet at Magic Island at 8:00am for the Park Run!!

WOD

​SPORT:
10-1
Overhead squats (135/95)
1-10
Bar-facing burpees

FITNESS
10-1
Overhead weighted lunges (each leg)
1-10
Over-plate burpees

Accesory work to follow

**Reminder** Box closed this Saturday and Sunday for the Level 1 Certification!!! Meet on Saturday at Magic Island at 8:00am for the Park Run!!!

Any and all help Friday after the 5:30pm WOD to get the box ready for the cert would be greatly appreciated!!!!

WOD

2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

WOD

SPORT:
10X3 Back squats with pause - build to 75-80% of 1RM

FITNESS:
3 sets:
6 back squats (75/55)
15 medball hamstring curls
6 Hollow Body Roll to Superman (6 rolls each way)
Rest 60 seconds

Then
SPORT & FITNESS:
"Annie"
50-40-30-20-10
-Double Unders
-Sit-ups

Post Wod optional work:
3 rds.
Prowler push down and back
100m DB Farmer Carry

Wod:

SPORT:
2K row
then
10 rds.
3 power cleans (155/105)
6 push ups
9 air squats

FITNESS:
1K row or 800m run
then
10 rds.
3 power cleans (light dbs or 75/55 bb)
6 push ups (modify as needed)
9 air squats

Open Gym: 12-2

Come in and makeup a missed WOD or work on a skill!!

Class Times: 8:30,9:30,10:30

Come join us for an awesome WOD!!!

WOD

Group warm up and "Slow Paced" 1.5 mile run
Then,

"Fran"
21-15-9
Thrusters (95,65)(Fitness- DB thrusters)
Pull ups

Strength option:
5x5, 3x1 Front Squat
Then
At your own pace
5 sets
10 strict pull ups
15 push ups
20 goblet squats

Core Focus to follow!