170920

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Front Rack stretch

Inch worm with down dog-Sampson spiderman

4x

8 HRPU

Rig Bear Crawl

8 Squat Jumps

Rig Bear Crawl

Push Press (7 min to find 1 RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Community WOD

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

High knees-butt kicks-high kicks- grass pickers

2x

4 burpee broad jumps

6 HRPU

8 Air squats

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of

10 Air squats

10 Smith UPs (25/15)

10 pull up

100 m run

170915

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

Grass pickers-High kicks-sampson-spiderman-scorpion-inch worm

PVC stretches

10 supermans

10 hollow rocks

10 beat swings

Deadlift (5-5 75% 3-3 80% 1 90%)

Metcon (Time)

Push & Pull

(only score time to complete lifts)

10-1 of

Bench/Floor Press @ bodyweight

Bent over row @ body weight

** unscored**

3x 200 m sprint w/ 30 sec rest

170914

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Grape Vines-Inch worm with down dog-sampson-spiderman-scorpion

3x

100m run

12 altenating v-up

10 push ups

Metcon (Time)

4 RFT of

time cap of 10 min

20 KB swings ( 70/53)

15 Goblet squats (70/53)

150 m shuttle run

Metcon (No Measure)

Iso Metric Gymnastics

EMOM 20 min

0-5 20 sec pull up hold

5-10 30 sec HS hold (freestanding if possible)

10-15 12 Hip touches / 25′ HS walk

15-20 15 sec L-Sit

170913

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

300 m row

PVC stretches, Front Rack stretch

Duck walk, HIp circles, Power skips, Sampson, Spiderman

Scorpion

6 times

5 air squats

rig bear crawl

Push Press (5-5 @ 75% 3-3 80% 1 90%)

Bucket 8’s (2 Rounds for weight)

A. Front Squats 4 x 8*; rest 60 sec after racking weight each set. Percentages based on 3RM (80%)

Set 1: 65%

Set 2: 68%

Set 3: 72%

Set 4: 75%

B. Back Squats 4 x 8*; rest 60 seconds after racking weight each set. Percentages based on 3RM (80%)

Set 1: 65%

Set 2: 68%

Set 3: 72%

Set 4: 75%

**Bonus rep for everytime you break up a set

September 11 Memorial

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

200 m Run

high knees-high kicks-butt kicks-sampson-spiderman-Inch worm

10 jumping squats

60 sec plank

10 push ups

9/11 Memorial (Time)

For Time:

2001 m Run or Row

11 box jumps (30/24)

11 Thrusters (95/65)

11 Bar facing Burpees

11 Snatches (95/65)

11 HSPU

11 KB swings (70/53)

11 Chest 2 Bar

11 Push Jerks (95/65)

11 Toe 2 Bar

2001 m Row or Run

!! athlete can do row at beginning and run at end or vice versa!!!

This work out is to memorialize the events of September 11 2001,

Warm-up

100m run

PVC stretches

high knees-butt kicks-high kicks-sampson-spiderman-Inch worm

2x

6 jumping squats

6 pull ups

6 push ups

30 sec plank

170908

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

400m Run

Duck walk-Sampson-Spiderman- hip circles-inch worm w/ down and up dog

Scorpion

4x

30 sec half push up hold

30 sec 6″ hold

Deadlift (5-5-5@75% + 3-3 @80%)

Metcon (Time)

Buy in 800 m Run

5 rounds for time

15 thrusters (95/65)

15 Bar Facing Burpees

170906

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

500m Row/Ski

PVC Stretch

Leg Swings

Captain stretch

4x

10 Mountain Climber

Rig Bear Crawl

10 Hollow Rocks

Rig Bear Crawl

Push Press (5-5-5@75% + 3-3@80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP (rounds and Reps) in 18 min

with a Single KB 53/35

10 Swings (2 arm)

20 OH Rev Lunge (10 R then 10 L KB is in the same hand as the down leg)

100m Run

Community Wod

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

High Kicks- High Knees- Butt Kicks- Grape Vines

PVC Stretches

2x

10 Push Up

10 Air Squat

10 Ring Row

8x

Tabata Plank

Metcon (Time)

Buy In 400m Run

5 rounds

20 MT Climbers (each leg is 1 )

30 OH Walking Lunges (25/15# plate)

10 Burpee

30 OH Walking Lunges (25/15# plate)

Cash Out 400 m Run

170831

Graham Creek house, Gulf Shores CrossFit – CrossFit

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