TAKE A RIGHT

Announcements

Interested in a Trenches Barbell Club? Respond to the email survey by 9/17 and let us know what works best for you!

CROSSFIT TRENCHES – CrossFit

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Clean (5@60%, 5@65%, 5@70% & 5@75% of 1RM)

This should be squat cleans

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

9 Back Squats 115/85 (no rack)

14 Bar Facing Bar Hops

9 Bear hug Med ball Squats 20/14

14 Weighted Russian Twists 25/15 plate

ALL IN

Announcements

Interested in a Trenches Barbell Club? Respond to the email survey by 9/17 and let us know what works best for you!

CROSSFIT TRENCHES – CrossFit

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Shoulder Press (4@65%, 3@70% & 2@75% of 1RM)

Metcon (AMRAP – Rounds and Reps)

11min AMRAP of:

5 Power Cleans 185/125

4 DB HSPU 50/35

3 Devil Press 50/35

(Athletes must use one set of DBs)
**Please do not drop dumbbells**

Finisher: Tabata – Coach’s discretion

NEVER FORGET

Announcements

Interested in a Trenches Barbell Club? Respond to the email survey by 9/17 and let us know what works best for you!

CROSSFIT TRENCHES – CrossFit

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9/11 Tribute WOD (Time)

9/11 Tribute WOD

For Time:

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee Chest to Bar Pull-ups

11 Power Cleans 175/120

11 HSPU

11 KBS 70/53

11 T2B

11 Deadlifts 170/120

11 Push Jerks 110/75

2001m Row or 2001m Run (1.25 miles)

**If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.


ULTRAVIOLET DREAMS

Announcements

Interested in a Trenches Barbell Club? Respond to the email survey by 9/17 and let us know what works best for you!

CROSSFIT TRENCHES – CrossFit

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Split Jerk (3@65%, 3@70%, 3@75%, 2@80% & 2@85%)

Metcon (AMRAP – Rounds and Reps)

9min AMRAP of:

7 Ring Dips

7 Slam-balls 40/30

7 Hollow Rocks

7 Shoulder Press 75/55 (no rack)