September 18, 2018

Performance

For time:
3 rounds of:
  5 bar muscle-ups
  5 snatches 155/105
Then, 3 rounds of:
  15 deadlifts 155/105
  30 squats
Then, 3 rounds of:
  5 bar muscle-ups
  5 cleans 155/105

Fitness

3 rounds of:
  10 pull-ups
  5 snatches 95/65
Then, 3 rounds of:
  15 deadlifts 95/65
  30 squats
Then, 3 rounds of:
  10 pull-ups
  5 cleans 95/65

September 15, 2018

With a partner, complete 3 of the following workouts as fast as possible.

1) Partner Fran (42-30-18 Thrusters + Pull Ups) Split Reps Evenly
2) Partner 3,000 Meter Row
3) Partner 1 Mile Med Ball Run 20/14
4) Partner Diane (42-30-18 Deadlifts + Handstand Push Ups) Split Reps Evenly
5) Partner GI Jane (100 Burpee Pull Ups) Split Reps Evenly
6) Partner Elizabeth (42-30-18 Cleans + Ring Dips) Split Reps Evenly


Today’s partner workout features 6 different choices and the goal here is for you and your partner to choose 3 and complete them as fast as possible. All reps will be split evenly but can be broken down any way you agree upon. Courtesy of CrossFit Recursive.

September 14, 2018

Performance

"LP 450"
For Time
100 Double-Unders
10 Chest-to-Bars
20 Toes-to-Bars
30 Deadlifts (155/105 lbs)
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press (155/105 lbs)
10 Power Cleans (155/105 lbs)
100 Double-Unders

Fitness

For Time
200 Single-Unders
10 Pull ups
20 Knee raises
30 Deadlifts 135/95
40 Push-Ups
50 AbMat Sit-Ups
40 Burpees
30 Box Jumps
20 Push Press 135/95
10 Power Cleans 135/95
200 Single-Unders

September 11, 2018

"Michael Del Valle Jr."
5 rounds for time of:
5 Squat cleans 155/105
10 Box jumps 24/20
50 Double unders


This Firefighter Hero WOD is dedicated to Michael "Manny" Del Valle Jr., FDNY, Engine 5, who was killed on September 11, 2001. Manny climbed the stairs of the burning North Tower at the World Trade Center. He hasn't been seen since.

September 6, 2018

Performance

3 rounds of:
1 minute of sumo deadlift high pulls 95/65
1 minute of GHD sit-ups
1 minute of push presses 95/65
1 minute of GHD sit-ups
Rest 1 minute

Fitness

3 rounds of:
1 minute of sumo deadlift high pulls 45/35
1 minute of ab-mat sit-ups
1 minute of push presses
1 minute of ab-mat sit-ups
Rest 1 minute

September 5, 2018

Strength

Power Clean 6-6-6-6-6

Performance

Complete as many rounds and reps as possible in 10 minutes of:
12 Front rack lunges 135/95
10 Chest to bar pull ups
8 Bar facing burpees

Fitness

Complete as many rounds and reps as possible in 10 minutes of:
12 Front rack lunges 95/65
10 Pull ups
8 Burpees

September 3, 2018

Performance

Andy

For time, wearing a 20/14 lbs weight vest:
25 Thrusters, 115/75 lbs
50 Box Jumps, 24/20 in
75 Deadlifts, 115/75 lbs
Run, 1.5 mi
75 Deadlifts, 115/75 lbs
50 Box Jumps, 24/20 in
25 Thrusters, 115/75 lbs

Fitness

For time:
25 Thrusters, 95/65 lbs
50 Box Jumps, 20/18 in
75 Deadlifts, 95/65 lbs
Run, 1 mi
75 Deadlifts, 95/65 lbs
50 Box Jumps, 20/18 in
25 Thrusters, 95/65 lbs


U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.