9/11 Tribute WOD

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Warm-up

Run 200m

:30 Pigeon Stretch(each leg)

Then 3 Rounds:

10m Inch Worm

10 Air Squats

5 Push Presses 45/35

Metcon (Time)

9/11 Tribute WOD for Time.*

Buy-in 2,001m Run

THEN

9 Rounds:

11 Push Press 95/65

11 KB Swings 53/35

11 Hand Release Push-ups

11 Goblet Squats 53/35

*WOD can be completed single or with a partner.
-If single, complete entire WOD.

-If partnered up, run is to be completed together.

-One partner working at a time.

-Split reps as needed.

-Complete reps before moving on to the next movement.

Friday

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Warm-up (No Measure)

4 Rounds-

:15 stations

-Jumping Jacks

-Air Squats

-Mt. Climbers

-Jumping Squats

Grab your equipment and setup for the workout.

“John Crisci” (Time)

For Time

25 Box Jumps (24/20 in)

25 Pull-Ups

25 Kettlebell Swings (24/16 kg)

25 Air Squats

25 Sit-Ups

25 Deadlifts (135/95 lb)

25 Wall Ball Shots (20/14 lb)

25 Burpees

25 Power Cleans (135/95 lb)
This Firefighter Hero WOD is dedicated to John Crisci, FDNY, HazMat 1, who was killed on September 11, 2001. John Crisci, 48, of Holbrook, was a lieutenant with the New York City Fire Department’s hazardous materials unit. After leaving the north tower, he died in the south tower.

Crisci “was tenacious, maybe stubborn, but he had a heart of gold,” said his brother, Lenny, also of Holbrook, a retired New York City police officer who spent a week at Ground Zero looking for him. He didn’t find him, but his body was ultimately recovered.

Metcon (AMRAP – Rounds and Reps)

Team of 2!!

“I go, you go” style

30 Minute AMRAP:

8 Calorie Bike

6 Toes to Bars

4 Power Snatches 115/85

2 Bar Muscle Ups

Thursday

Turn 2 CrossFit Workout of the Day

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Warm-up (No Measure)

3 rounds of:

200m run

10 sumo squats, (air squats 2nd rd & empty barbell front squats 3rd rd)

2 wall walks

Front Squat (Double Progression Week 3)

5×5. Rest 2 minutes in between sets. Use the same weight as last week, we will be adding weight next week.

“Kickoff” (AMRAP – Rounds and Reps)

16 Minute AMRAP:

300m Run

24 Renegade Rows (R+L=2) 50s/35s

12 HSPU
Renegade Rows Demo Video: https://m.youtube.com/watch?v=OlpPaGyywyY

Wednesday

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Warm-up (No Measure)

3 rounds of:

9 cal bike

8 banded russian KB swings 44/26 w/ red or Orange band

6 alt lunges

4 power cleans 45/35

4 push press 45/35
https://youtu.be/lL7TGSQzUx4

Pullup/Dip Complex

10 Minute EMOM:

5 Strict Pullups

5 Strict Dips

*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.

“Gameday” (Time)

For Time:

18 Cal Bike

15 Curtis P’s 95/65

12 Cal Bike

9 Curtis P’s

6 Cal Bike

3 Curtis P’s

1 Curtis P= (Power Clean+ R Lunge+ L Lunge+ Push Press)

Tuesday

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Warm-up (No Measure)

400m row

Couch stretch

Pigeon stretch

5 sumo squats

THEN 3 ROUNDS OF:

10/7 cal ski

5 jump squats

3 ballistic pushups

1 cluster + 1 jerk 45/35

Barbell Cycling

10 Min EMOM:

1 Cluster+ 1 Jerk
Score heaviest weight completed for the complex. Begin at a moderate weight and work up.

“Legends Masters Qualifier 21.3” (Time)

For Time:

10 Burpee Box Jumps 24/20″

10 Overhead Squats 95/65

20 Burpee Box Jumps

20 Front Squats

30 Burpee Box Jumps

30 Back Squats

20 Burpee Box Jumps

20 Front Squats

10 Burpee Box Jumps

10 Overhead Squats
15 min time cap

RX+=135/95

Monday

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Metcon (3 Rounds for reps)

Team of 3 Workout!

9 Minute AMRAP:

80/65 Cal Ski

Max Sandbag Squats

-Rest 1 Minute

9 Minute AMRAP:

80/65 Cal Row

Max Pushups

-Rest 1 Minute

9 Minute AMRAP:

80/65 Cal Bike

Max Push Jerks 135/95

*One athlete works at a time

*Score is max reps

“The Thirteen” Hero WOD

Turn 2 CrossFit Workout of the Day

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“Kabul 13” (Time)

2021m Row

-then

13 Rounds:

8 Snatches 115/85

26 Abmat Situps

On August 26th, 2021 near the gates of the Hamid Karzai International Airport in Afghanistan, a suicide bombing took the lives of dozens of civilians including thirteen US Service Members with many others being injured. Freedom is not free and it often comes with a heavy price. We won’t forget the sacrifice of these brave Americans or the sacrifice of the 7,000 other service members that have died in Iraq and Afghanistan during these wars. It was very difficult reading all of these names and how young they were, please remember and honor their sacrifice everyday.

Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.

Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.

Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah

Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.

Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.

Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.

Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.

Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.

Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha

Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.

Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.

Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.

Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio