WOD 09.12.19

Wall Slides x 10
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (3 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10


Accessory work
Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Dumbbell Bench Press x 7-8 reps
Station 2 – Push-Ups x 20 reps
Station 3 – Hanging Leg Raises x 8 reps
Station 4 – Single-Arm Dumbbell Row x 6-8 reps (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps (Right)

Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
20 V-Ups or Ab Mat Sit Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

WOD 09.11.19

never forget…

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

Athletes may start with Row and end with Run, or start with Run and end with Row.

This Hero / Tribute WOD, originally attributed to CrossFit Bel Air (Forest Hill, MD) via the CrossFit forum in 2013 was later modified by Hay Camp CrossFit (formerly CrossFir Archaic (Rapid City, SD)) in 2014 to include Push Jerks as the 11th movement.

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

WOD 09.10.19

Accessory work
Three sets of:
Front-Racked Barbell Split Squats x 4-5 reps each
Rest 60 seconds
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each
Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the romanian deadlifts, you’ll set-up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a romanian deadlift.

For time:
1000 Meter Row
50 Dumbbell Thrusters

WOD 09.06.19

Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold or Plank Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20



“Strict Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups, Scaled Strict Pull Ups or Ring Rows
10 Push-Ups
15 Air Squats

WOD 09.05.19

12-Minute Mobility for Hip Hinge Day

Followed by…

Three Sets of:
Assault Bike x 30 seconds
Static Hang from the pull up bar, stay active x 30 seconds
Banded Good Mornings x 30 seconds
Rest 30 seconds


Every 90 seconds, for 12 minutes (4 sets):
Station 1 – Banded Good Mornings x 12-15
Station 2 – Supine Ring Rows x 12-15 reps

Complete rounds, perform as many rounds and reps as possible in 24 minutes of:
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry

Rest after each complete round. Use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.