Splitsville


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Quad Smash
Tricep Smash

Weightlifting

Split Jerk (Find a heavy single)

15min

Metcon

Metcon (Time)

3 rounds
20 pull ups
15 HSPU
10 HPC 135/95
Rx+
C2B
155/105

Accessory Work

banded pull downs (1×100)

Do What Over Head


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Lat Foam Roll
Couch Stretch

Weightlifting

Overhead Squat (Find a heavy single )

12 min

Metcon

Metcon (Time)

4 rounds for time
6 Front rack lunges alt. 165/115
12 Toes to bar
18 HR push ups
24 Double unders
Rx + 185/125

Accessory Work

Kettle Bell Swings (1×100 Russian )

Sept 11 remembrance WOD

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (Time)

2001 Meter Row or Run (1.25 miles)

Then:

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (2pood/1/5pood)

11 TTB

11 Deadlifts (170/120)

11 Push Jerks (110/75)

Then:

2001 Meter Run or Row
The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

From crossfittothebone

Bounce pt 3

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility
Couch stretch
Banded Oly wall squat

Weightlifting

Front Squat (10×2 @60% 1 1/4 FS)

Metcon

Metcon (Time)

3 rounds
400m run
25 wall ball 20/14
15 dead lift 225/135

Accessory Work

Weighted Sit-ups (3×25)

Keep pulling

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Full back foam roll
Lat foam roll

Weightlifting

Pull-ups (3x max reps strict)

12 min

Rest as need between sets

Metcon

Metcon (4 Rounds for time)

12 dynamic push ups 2x45s/1×45
12 kettle bell swings 2/1.5p
200m run
Each round scored separate
2min rest between rounds

Accessory Work

Banded Face Pulls (1×100)

Team WOD Tues


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Metcon (Time)

400m run
10 snatches 135/95
15 toes to bar
20 wall ball 20/14
15 Russian twist 1.5/1p
10 C&J 135/95
40 over head walking lunges 45/25
2-4person teams relay style
You cannot move to/start next station till person in front has completed prescribed reps. WOD finishes when final person completes the last component.

Sumo Style

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Banded hamstring stretch
Banded hip stretch

Weightlifting

Sumo Deadlift (Find a heavy single)

15 min

Metcon

Metcon (AMRAP – Rounds)

10min
40 double unders
8 squat cleans 155/105
8 evil wheels

Accessory Work

Banded Reverse leg curls (1×100)

Bounce pt 2


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Couch stretch
Banded Oly wall squat

Weightlifting

Front Squat (12×2 @55% 1 1/4 FS)

Metcon

Metcon (AMRAP – Rounds)

12min
5 thrusters 95/65
7 Hang power cleans 95/65
10 SDLHP 95/65

Accessory Work

Toes-To-Bar (3×25)

Hero Wed


Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
Overhead Ext Rotation Bias p.258
Lat Smash

Weightlifting

Strict Press (Find 3RM)

10min

Metcon

Metcon (AMRAP – Reps)

1/5 Nate
10min
2 muscle ups
4 HSPU
8 Kettle bell swings 2/1.5p

Accessory Work

Banded Pull Aparts (3×30)