Now that we are through 7 weeks of our running progression, if anyone would like to put their training to the test, there is a great opportunity for a great cause this coming weekend.  

On Saturday, September 11th, the Travis Manion Foundation is putting on their 9/11 Heroes Run 5K at Great Lawn Park.  

For more information about the race and the foundation putting it on, click the link below:

https://www.travismanion.org/events/911-heroes-run/2021-denver-co/

WOD-

5 Rounds of:
With a 2:30 clock
100 Single unders
20(15) calories on the rower
With the remaining time
As many alternating dumbbell snatches as possible.
Dumbbell weight = 40#(25#)

Rest 1:30 between each round

*Score = total dumbbell snatches over 5 rounds
1 score on the board

SPRINT-

Every minute on the minute for 30 minutes:

Minute 1: 7 Toes To Bar
Minute 2: Bike 12 (10)
Minute 3: 40 Russian Twist
Minute 4: :40 Battle Rope
Minute 5: Rest

WOD-

Every 4:00 x 4
Run 600 meters

Then,

As many rounds as possible in 12:00 of

5 Burpee pull ups
10 Kettlebell deadlift high pull 53#(35#)
15 Air squats

SPRINT-

21-15-9

Russian KB Swings
Cals on Ski
DB Box Step Overs

After each round 200m Farmers Carry

We have an abridged schedule today so check MBO for class times.  The Monday running will be done tomorrow.  This is week 7 of our running and pulling from the ground and power Olympic focus.  One more week after this week and then we will switch our heavy day focus.  Our heavy day will be Thursday this week.  Check BTWB for this week’s workouts.  

WOD-

Labor Day. Abridged schedule today.

Complete the following for time:

Row 1000 meters

Then,
5 Rounds of
10 Deadlifts 115#(75#)
8 Hang power cleans 115#(75#)
6 Shoulder to overhead 115#(75#)

Then,
Row 1000 meters

Reminder that we have an abridged schedule tomorrow for Labor Day.  Please check MBO for updated class times

WOD-

As many rounds as possible in 10:00 of
Row 10(7) calories
10 Dumbbell thrusters (Pick #)
10 Ring rows

Rest 3:00 then,

As many rounds as possible in 10:00 of
Ski erg 10(7) calories
10 Alternating dumbbell snatch (Pick #)
10 Ring dips

WOD-

In teams of 2, complete as many rounds as possible in
20:00 of

6 Lateral burpees over the bar
4 Power cleans 185#(125#)
1 Rope climb

*Partner 1 does a full round, then partner 2 goes.
Score is total rounds combined

SPRINT-

24 Minute AMRAP:

21 Goblet Squats
18 Weighted Box Step Ups
15 KB Swings
12 Single Arm KB Thruster (6 per arm)
9 Handstand Push Ups

WOD-

10 Rounds for time of
Run 200 meters
10 Toes to bar

After party
3 Rounds for quality of
5 Back extensions
7 Hip extensions

SPRINT-

27-21-15-21-27
Bike/Ski Cals
Alternating DB Snatches
DB Deadlifts

WOD

With a 2:00 clock
10 Wallballs (Pick your own #)
10 Medball cleans (Pick your own #)
Max effort calories on bike, ski erg, or rower with time
remaining.

Rest 2:00 x 8 Rounds

Score is highest and lowest calories
You can use the same machine for all 8 or mix it up

SPRINT-

Row

8x100m
6x200m
4x400m
2x800m

Rest as long as your previous row took

WOD-

Heavy Day

12:00 to build to a heavy 2 rep Snatch High Pull

Rest 2:00 then,

10:00 to build to a heavy 1 rep Power Snatch

Rest 3:00 then,

As many rounds as possible in 5:00 of
3 Box jumps 20″
3 Touch and go power snatch @ 60 – 70 % of today’s
heaviest power snatch

*There is a percentage range for the last part so all
of our reps looks great! Pick a weight that allows for great mechanics

SPRINT-

100-80-60-40-20-10
Double Unders
10-20-30-40-50
Slam Balls
50-40-30-20-10
Box Jumps

WOD-

“Artie”
As many rounds as possible in 20:00 of
5 Pull ups
10 Push ups
15 Air squats
5 Pull ups
10 Thrusters 95#(65#)

After the workout:

Row or Bike 5:00 at easy pace

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.

SPRINT-

3 Minutes x 5 Rounds

5 Sandbag Over Shoulder
10 Burpees Over Sandbag
Max Cals on Bike

* Rest 2 minutes between rounds.

I wanted to give you a little insight into the programming for the next couple of weeks.  

Today is our 6th Monday with running.  We will be have 2 more Monday’s with running after today.  This week is also the 6th week where our heavy day is focused on pulling from the ground and power Olympic lifts.  We will have 2 more weeks after this week with our heavy day focused on pulling from the ground.  After the 8th week, we’ll switch it up and focus on squatting or pressing overhead for our heavy days.  

Hope everyone had a nice weekend and has a great week.

WOD-

Every 4:00 x 4 Run the following distances
Run #1 = 600 meters
Run #2 = 500 meters
Run #3 = 500 meters
Run #4 = 600 meters

Then:
As many rounds as possible in 12:00 of
20 Alternating single arm hang dumbbell clean to overhead 40#(25#)
10(7) Calories on the rower
5 Burpees over the rower

SPRINT-

For Time:
10 Pull Ups
20 Push Ups
30 Squats
Row 2,000m
15 Pull Ups
30 Push Ups
45 Squats
Row 1,000m
20 Pull Ups
40 Push Ups
60 Squats
Row 500m