WOD / Events

Strength
Every 2:00, 4 Rounds
1) 10 Pendlay Row + 10 Banded Strict Chest to Bar Pull-Ups
3) 15-20 V-Ups/Tuck-Ups + :30 Plank

Conditioning
AMRAP 9
100m Run
9 Toes to Bar (FX: 6)
100m Run
6 Pull-Ups (FX: 4) (RX+: Chest to Bar Pull-Ups)
100m Run
3 Chest to Bar Pull-Ups (FX: 2) (RX+: Bar Muscle-Ups)

Strength
Every 2:30, 6 Sets
1-3) 3 Heaving Snatch Balance (65-70%)
4-6) 3 Snatch Balance (↑)

FX:
Every 2:30, 6 Sets
1-3) 3 Snatch Grip Strict Press + 2 30X-Tempo Overhead Squats (↑)
4-6) 3 Snatch Grip Push Press + 2 30X-Tempo Overhead Squats (↑)

Conditioning
EMOM 8
1) 22/17 Calorie Bike (FX: 17/13) (RX+: 27/20)
2-3)
20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+: 55/35) +
AMRAP Wall Balls (20/14)
4) Rest
*Score is total Wall Balls

Strength
In 15:00
Establish 3RM Deadlift

FX:
Every 3:00, 5 Sets
3 Deadlifts
1) 70-75%
2-3) 75-80%
4-5) 80-85%

Superset Accessory
20 Tibialis Raises

Conditioning
For Time:
500/400m Row (FX: 400/300m)
then…
21-15-9
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
Burpees Over Kettlebell
then…
500/400m Row (FX: 400/300m)
*11:00 Cap

Strength
Every 3:00, 4 Sets
6 Strict Press
1-2) 70-75%
3-4) 75-80%

Superset Accessory (3+ out of 4 sets)
15 Weighted Wrist Extensions

Conditioning
AMRAP 12
40 Double Unders (FX: 25)
15 Sit-Ups
5 Handstand Push-Ups (FX: 3) (RX+: Strict OR 2″/1″ Deficit)

Join us today for a 9/11 Tribute WOD, as we honor and remember all those who lost their lives on September 11th, 2001, at the NYC World Trade Center, Shanksville, Pennsylvania, and at the Pentagon. #NeverForget

9/11 Tribute
For Time
2001 Meter Run
11 Front Squats (165/115) (FX: 125/85) (RX+: 205/145)
11 Box Jumps (30/24) (FX: 24/20)
11 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)
11 Hang Power Cleans (165/115) (FX: 125/85) (RX+: 205/145)
11 Box Jumps (30/24) (FX: 24/20)
11 Toes to Bar
11 Squat Cleans (165/115) (FX: 125/85) (RX+: 205/145)
11 Box Jumps (30/24) (FX: 24/20)
11 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*28:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Reverse Lunges (40-50% of 1RM Back Squat)
2) 8/8 Single Leg Single Dumbbell Romanian Deadlift
3) 20 Weighted Twists

Conditioning
AMRAP 10
40 Crossover Single Unders (FX: 24 OR Double Unders)
10 Single Kettlebell Front Rack Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)
10 Burpees Over Kettlebell

Squad WOD
2 Rounds of 4:00 on/2:00 off
1) 48/36 Calorie Bike (FX: 36/27) (RX+: 54/41)
+ AMRAP Thrusters (75/55) (FX: 55/35) (RX+: 95/65)

2) 48/36 Calorie Ski (FX: 36/27) (RX+: 54/41)
+ AMRAP Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)

Strength
EMOM 12
1) 15 Banded Tricep Pulldowns
2) 10 Dumbbell Bench Press
3) Max Unbroken Deficit Push-Ups (FX: Push-Up Variation)
4) Max Unbroken Ring Rows

Conditioning
4 Rounds of 2:30 on/2:30 off
400m Run (FX: 300m) (RX+: 500m) + AMRAP Calorie Row

Strength
Every 2:00, 8 Sets
1-2) 1 Squat Snatch w/ Pause at 2″ + 1 Squat Snatch w/ Pause at Knee (65-70%)
3-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (70-75%)
5-8) 2 Squat Snatch (75-80%)

Conditioning
AMRAP 10
30 Double Unders (FX: 20)
10 Sit-Ups
1 Squat Snatch (135/95) (FX: 95/65) (RX+: 155/105)