A. Weighted Pull-Ups
3x Max Reps
B. DIRTY THIRTY
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
Open Gym 9am & 10am
For Time:
3 Rounds of
5 Clusters (95/65)
10 Toes to Bar
15 Cal Row
Into
2 Rounds of:
200m Farmer Carry
10 Deadlifts (155/115)
A: Deadlifts 4×3 @ 80% of your 1RM
B: Power Cleans 4×4 adding weight between rounds
C: 9 min AMRAP of:
10 Lunges
10 Push-ups
20 Second Rest
With a 20-minute clock:
In 10 minutes find your heaviest complex.
Complex = Snatch Deadlift + 2 Hang Power Snatches + 1 Overhead Squat
At the 10 min mark begin:
8 Rounds of:
6 DB Snatches (single armed – from ground)
4 Box Jumps
10 Double Unders
(Score = Weight on successfully completed complex + Time or Reps)
A: 3 x “Newbie”
3 rounds of: (First round done as written – second and third rounds reps can go as you want)
400m Run
40 (air) Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
A: Barbell Bent Row 4×6 to heavy for the day
B: (Strict) Press 4×6 to heavy for the day
C. 12-min AMRAP of:
20 DB Lunges (weight at sides)
15 Pull-ups
10 DB Push Presses
A: Back Squat 4×6 all @ 80% of your 1RM
B: Good Mornings 4×6 @ 20% of today’s weight
C: 10 minute EMOM of:
4 (2/2) Dumbbell Hang Power Clean and Jerks
2 Manmakers (Left Row + Right Row + Cluster)
“Striking the Four Fives” is a Hero workout created to honor the US firefighters and police officers who lost their lives in the terrorist attacks on 9/11/2001.
(From WodWell:)
The workout draws its name from firefighter tradition and history. Before radios, pagers and phone systems, the New York City Fire Department used a series of bells and telegraphs to send signals to outlying firehouses. Each message would have a preset number of ‘bell strikes’ so the receiving firehouse would know what the message was based on the number of ‘strikes.’
When a firefighter died in the line of duty, Headquarters would send five bell strikes, repeated four times.
This tradition continues to this day, despite the fact that the bells have been replaced as a communication device. Signaling the death of a firefighter is now known as “Striking the Four Fives” and the practice has extended to fire departments across the US.
The significance of the rep scheme is four rounds of 5 reps (4 sets of 5) and the calorie row prefacing each round adds up to 60, which is the number of Port Authority and NYPD police officers killed on 9/11.
The workout was created by firefighter and athlete Buzz Wadsworth of Cynergy CrossFit (Hanson, MA, USA), who sought to honor the sacrifice made on that day.
A: 3×3 Deadlifts all at 80% of your 1RM
B: 3 Rounds AFAP: (95/65 – RX+ 135/95)
15 Push Presses – 30 seconds rest
C: 1 Round for Time of:
400m Run
20 Push-ups
30 KB Swings
A: 3×6 Back Squat all rounds at 80% 1rm
B: 3×6 Good Morning all rounds at 20% of your squat.
C: Partner WOD:
Complete for time:
P1: 200m Row – P2: Plank hold while P1 rows (Switch and repeat)
P1: 30 Double Unders – P2: Plank hold while P1 jumps (Switch and repeat)
P1: 40 Lunges – P2: Plank hold while P1 lunges (Switch and repeat)
A1: Find Heavy Complex:
2 Clean Deadlifts + 1 Hang Power Clean + 2 Front Squats + 1 Jerk
(You have 10 minutes to find your heaviest, Score = Max Successful Weight)
Go straight into A2 –
A2: 3 Rounds of:
– 5 Toes to Bar
– 10 Wall balls (10/9 – 20/14) going into Max Cal Row for the remainder of your time.
(You have 10 minutes to complete A2)
Score for day is weight from A1 + Calories rowed from A2.
A: 3×5 Strict Pull-ups (use smallest bands possible)
B: 4×30 sec plank (scale-up – use weight)
C: 10 min AMRAP of:
10 Double Unders
10 Burpees
10 Thrusters (45/35)
10 Cal Row
Today we will have classes only at 9am and 10am.
“Kabul 13”
Partner 2021m row
Then
13 rounds:
8 snatches @115/85
26 abmat sit-ups
Team “Murph” – Teams of 3
One partner working at a time complete:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
A: 3×4 all at 75% – Strict Press
B: Max reps at 75%
C. 5 Rounds for Time:
100m Over/Under Carry
20 Renegade Rows
20 Box Jumps
Schedule note: On Monday, Sept 6th (Labor Day), we will have classes only at 9am and 10am.
6 minute AMRAP of:
6 KB Sumo Deadlift High-pulls
6 KB Snatch (44/26)
6 Double Unders (Scale: 3:1)
6 Laying Leg Raises
Rest 2 min
For Time:
20 Burpees – 20 Cal Row – 20 Lunges
15 Burpees – 15 Cal Row – 15 Lunges
10 Burpees – 10 Cal Row – 10 Lunges
5 Burpees – 5 Cal Row – 5 Lunges
A: 3×4 all at 75% – Back Squats
B: B: Max reps at 75%
C. 5 rounds of 2 complexes (add weight to each round)
Complex = Snatch Deadlift + Dip Snatch + Overhead squat + Snatch Balance
(Scaled Complex = Snatch Deadlift + Hang Power Snatch + Full Snatch)
20 minute AMRAP – Score is reps.
5 Wall Balls
10 Knees to elbows
15 Cal Row
(add 1 reps to each movement every round – round 2: 6 WB, 11 K2E, 16 Cal Row)
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