WOD

Strength

20 Min to Work up to 1 Rep Max Shoulder to Overhead

WOD

20 Minute AMRAP

5 Shoulder to Overhead 135/95

10 KB SDHP 70/55

15 Matador Dips

20 Pull-ups

Throwback Pic 12/3/2011 ~300lb log clean and jerk

WOD In honor of those who have fallen

1 RFT

 2001m row or run

 11 box jumps (36in/24in)

 11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon)   125/85lbs

 11 burpee to chest to bar pull ups

 11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower)   175/120lbs

 11 hand stand push ups

 11 kb swings (32k/24k)    70/55lbs

 11 toes to bars

 11 deadlifts (77k/55k) (77k = Flight 77)     170/120lbs

 11 push jerks (50k/35k) (110 pounds = number of floors in each tower)   110/75lbs

 2001m row or run (If you rowed first, run last and vice versa)

Cash-Out: Cash-Out: 29 Double-unders

(FF Brian E.Sweeney, FDNY Rescue 1 was 29 years old on 9/11 when he was killed in the World Trade Center)

https://www.crossfitstrongisland.com/1647/1647/

Strength/Skill

A) Power Clean.  15 min to work up to 90% 1 rep max. Only do singles for each set

B)  400 Meter Farmers Carry 1 set

1-2 light  set warm up sets on turf and use as heavy a weight as possible for the set

WOD

15-10-5

Pull-ups

KB swings 70/55

Length of turf sprint

Strength

Front Squat 6×1(find 1 rep max) followed by 1 set to failure 70% 1 rep max

WOD

5 RFT

5 Hang Cleans 135/95

5 Front Squats 135/95

5 Push Jerks 135/95

5 Front Squats 135/95

Strength

Bench Press 8×3 (work up to a 3 rep max)

WOD

5 RFT

15 Matador dips

5 GHD sit-ups

Cash out

1000 meter row

50 push-ups

I DON’T HAVE TIME TO LIFT, I MAKE TIME.

Cash Out: 800m run

Strength:

3 rounds for quality (Do not do for time, form is key)
5kb snatches (left)
5 pistols (left)
5kb snatches (right)
5 pistols (right)

WOD
30-20-10
Air Squats
Knees to elbows
Push-ups
Overhead walking lunge in between rounds (45/25) 2 lengths of turf

Mobility: left to right split 1 min.
Front to back split 1 min (left)
Front to back split 1 min (right)

Strength: strict press 5-5-3-3-1-1

WOD:
21-15-9-9-15-21
Thrusters 95/65
Pull-ups

cash-out: MOBILITY: pigeon pose 1 minute each side