September 11, 2013

“Through blurred eyes we find the strength and courage to soar beyond the moment. We look to the future knowing we can never forget the past. God Bless America.”

CrossFit
WOD: Option A

9/11 Memorial WOD
2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest-to-Bar Pull Ups
11 Power Cleans (175/115)
11 Handstand Push Ups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (175/115)
11 Push Press (125/85)
2001m Row
*40 minute time cap

WOD: Option B
“Cindy”
20 Minute AMRAP of:
5 Pull Ups
10 Push Ups
15 Air Squats

*Option B is for anyone doing the 9/11 Memorial WOD this Saturday, September 14 at SpartanFit CrossFit. There is a 150 Burpee Penalty for anyone that chooses Option B and is not registered for the SpartanFit Event.

CrossFit 101
WOD #1) 2001m Row

WOD #2) 10 Minute AMRAP of
9 Burpees
11 Box Jumps (24/20)
21 Kettlebell Swings (53/35)

Competitor
Strength:
1) EMOM for 5 minutes: 2 Power Snatches @ 75% of 1rm Power Snatch.
2) EMOM for 5 minutes: 2 Power Clean & Jerks @ 75% of 1rm Power Clean.

WOD: For time and reps
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*There is no break after the KB Snatches.