24 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 banded good mornings

6 goblet squats

4 bottom up KB press (per side)

Weightlifting

Snatch Pull

3-3-3 @ 100-105% of 1RM Snatch

Snatch Pull

Metcon

Metcon (AMRAP – Reps)

2 rounds

3 Min AMRAP:

30 Double Unders

12 Power Cleans 135/95

9 Toes 2 Bar

rest 3 min

3 Min AMRAP:

21 Cals on Rower

15 Burpees Over the Rower

9 Chest 2 Bar Pull Ups

Rest 3 min then start 2nd round

Mobility

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

then

Accumulate 2 min of each:

Supine twist pose

Twisted cross w/ palm up

Hip flexor stretch

22 Sep ‘18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft quadruped crawl

10 Russian KB swings

10 sandbag side-2-side pulls

50 ft duck walk

Metcon

Metcon (Time)

For time with a partner:

200m buddy carry

Then

3 rounds

20 KB swings 70/53. teens: 53/35

40 box jumps 24/20

80 double unders

Then

200m buddy carry

21 Sep ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

200m jog

10 Scapula Pull-Ups

8 Quadruped T Spine Rotations (per side)

6 Single Arm Ring Row (per side)

Gymnastics

Pull-ups

Death by strict pull-ups.

Start at 1 and continue to add a strict pullup every minute until you cannot complete the required number for that minute.

Metcon

Metcon (Calories)

5 Rounds

10 Second Max Effort Assault Bike for Calories

Rest 2 minutes

During the 2 minutes rest complete

10 Over the Shoulder Sandbag Throws 80/60 Teens: 60/40

Mobility

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

then

Accumulate 2 min of each:

Half front split

Seated straddle stretch

Pigeon pose

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