20 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

10m walking lunge

10m walking kick to handstand

5 PVC Power Snatches

Metcon

For Time:

50 Toes to Bar

75 Burpees

100 Air Squat

Rest 5 minutes then begin Metcon 2

Metcon 2

12 Minute AMRAP:

5 Power Snatches 155/105 Teens: 105/75

10 HSPU

15 Box Jump Overs 24/20

Metcon (Time)

50 Toes to Bar

75 Burpees

100 Air Squat
15 min time cap

Metcon (AMRAP – Reps)

12 Minute AMRAP:

5 Power Snatches 155/105 Teens: 105/75

10 HSPU

15 Box Jump Overs 24/20

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

19 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

200m jog

5 squat jumps

5 ring rows

5 pushups

Weightlifting

6 minute EMOM

2 Muscle Squat Clean + 2 Press @ 30-40% of 1RM clean

Muscle Clean

Strict Press

Metcon

Metcon (Time)

7 Rounds

12 Cals on assault bike

50ft KB Front Rack Carry 70/53 Teens: 53/35

10 KB Swings 70/53 Teens: 53/35

50ft KB Farmers Carry 70/53 Teens: 53/35
16 min time cap

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Lizard pose

Reclined twist pose

18 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

5 Bottom up KB presses (per side)

8 banded glute bridges

8 scapula pushups

Weightlifting

Back Squat

4-4-4-4 @ 78-82% of 1RM

Rest 2 minutes between sets

Back Squat

Metcon

Metcon (Time)

3 Rounds

10 Hang Power Cleans 165/115 Teens: 115/85

30 Wallballs 20/14

60 Double Unders

1:1 Work/Rest ratio
20 min time cap

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Bretzel stretch

box shoulder stretch

couch stretch

17 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

100m run

5 RNT reverse lunges

5 YTWs (per movement)

5 burpees

Weightlifting

Every 90 seconds for 7 rounds

2 sets of

1 Snatch Pull + 1 Hang Squat Snatch

Rest 10 seconds between each set

1 Snatch Pull + 1 Snatch

1 Snatch Pull + 1 Snatch
Increase weight each set, building to a heavy complex for the day

Metcon

Metcon (Time)

5 Rounds @ 70% Power Clean 1RM

12 Power Cleans

10 Front Rack Lunges

8 Shoulder to Overhead
20 min time cap

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross

Hip flexor stretch

15 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

10m bear crawl

10m reverse bear crawl

15 sec dead hang

5 scapula pullups

Metcon

Metcon (Time)

“Harvell”

2 Rounds for Time (with a Partner)

11 Rope Climbs

200 meter Buddy Carry

33 Power Cleans (135/95 lb)

400 meter Buddy Carry

55 Front Squats (135/95 lb)

66 Burpees
This “Harvell” Hero WOD is dedicated to Ssgt. Andrew W. “Big Andy” Harvell, 26 years old, of Southern Pines, NC, who was killed on the night of August 6, 2011 in Afghanistan. Andy was part of an elite special operations team executing a helicopter assault into the Tangi Valley, Wardak Province. While approaching the target, their CH-47 helicopter was shot down killing everyone on board.

He is survived by his wife Krista, two sons, Hunter and Ethan, father John Harvell, mother Jane Maher, and sister Analese Eder. Sadly, Andy’s older brother, Sean Harvell, who was also a highly decorated Combat Controller and whom Andy admired, passed away on the beach outside his home in Long Beach in April of 2016. Both Sean and Andy are deeply missed, but at times it is comforting knowing they have been reunited in Vahalla


14 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

30 sec jumping jacks

10 banded glute bridges

5 turkish getups (per side)

Metcon

Iron Ranger (Time)

“Iron Ranger”

22 second Silence

94 Goblet Squats (70/53). Teens (53/35)

94 Push-Ups

94 Sit-Ups

94 Russian KBS (70/53). Teens (53/35)

22 Burpees
Sgt. Joshua P. Rodgers, 22, of Bloomington, Illinois, died April 27, 2017, in Nangarhar Province, Afghanistan, as a result of small arms fire while engaged in dismounted operations during a high-stakes raid. He was assigned to 3rd Battalion, 75th Ranger Regiment, Fort Benning, Georgia. He is survived by his parents, Kevin and Vonda Rodgers; sisters Emily and Hannah Rodgers, ; and a brother, Ashton.


Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

lying handcuffs – 15 reps

twisted cross

couch stretch

13 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

Then

6 min amrap

30 sec single unders

5 pull ups

5 pushups

10 squats

Metcon (Time)

“Dennis Carey”

20 reps of the following complex

Strict Press / Push Press / Push Jerk

Use 80% of 1-Rep-Max Strict Press

Rest 30 seconds between reps
This firefighter Hero WOD by 555 Fitness is dedicated to Dennis Carey, FDNY, HazMat 1, who was killed in New York City during the terrorist attacks of September 11, 2001.

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

Then

Accumulate 2 min of each

Thread the needle

Box shoulder stretch

Supine twist pose

12 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 goblet squats

5 scapula pushups

5 half kneeling KB clean and press

then

2 rounds with empty barbell

5 muscle cleans

5 strict press

5 snatch grip push press

5 OHS

Metcon

Metcon (AMRAP – Reps)

“William Krukowski”

AMRAP in 10 minutes

5 Back Squats 225/155 teens: 155/105

10 Box Jumps 24/20

15 Broomstick Overhead Squats (use PVC)

20 Walking Lunges (2-count)
This Firefighter Hero WOD from 555 Fitness is dedicated to William Krukowski, FDNY, Ladder 21, who was killed on September 11, 2001 in the terrorist attacks on the twin towers in New York City.

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each

Twisted cross

Couch stretch

Downward dog pose

11 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

10m bearcrawl

10m lunge w/ twist

2 Bear complex w/ empty barbell

Metcon

11 Sep (Time)

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″ / 24″)

11 Thrusters (115# / 75#). Teens (75/45)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (175# / 120#) teens (120/80)

11 HSPUs

11 KB Swings (70/53) teens (53/35)

11 Toes to Bar

11 Deadlifts (175# / 120#) teens (120:80)

11 Push Jerks (115# / 75#) teens (75/45)

2001m Row or 2001m Run (1.25 miles)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The thrusters represent the deaths that occurred at the Pentagon; the power clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the deadlift; and the push jerk signifies the floors in each of the Twin Towers.

10 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 Minute AMRAP

5 RNT Reverse Lunges

5 YTWs

5 Snatch Balance

Metcon

Metcon (Time)

Zach (Clouser)

1,800 meter Run

Then

7 Rounds of:

7 Clean-and-Jerks 155/105. Teens: 105/85

19 Wall Ball Shots 20/14
Army Spc. Zachary R. Clouser, 19, of Dover, Pa.; assigned to the 1st Battalion, 26th Infantry, 2nd Brigade Combat Team, 1st Infantry Division, Schweinfurt, Germany; died July 18, 2017 in Adhamiyah, Iraq, of wounds sustained when his vehicle was attacked by enemy forces using an improvised explosive device and small-arms fire. Also killed were Sgt. 1st Class Luis E. Gutierrez-Rosales, Spc. Richard Gilmore III and Spc. Daniel E. Gomez.

Mobility

Cool Down – 5 min slow spin on bike/rower/or walk

then

Accumulate 2 min of each:

Supine twist pose

twisted cross

hip flexor stretch