CROSSFIT TRENCHES – CrossFit
Front Squat (5@65%, 5@70%, 5@75%, 5@80% & 4@85% of 1RM)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP of:
3 Box Jumps 30/24
6 OHS 75/45 (no rack)
9 T2B
DOOMSDAY
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FREITAG
CROSSFIT TRENCHES – CrossFit
Snatch (5@60%, 5@65%, 4@70%, 4@75% & 3@80% of 1RM)
Metcon (AMRAP – Rounds and Reps)
8min AMRAP of:
5 Burpee Box Over 24/20
5 AKBS 70/53
15 Weighted Sit-up 25/15 plate
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
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
WCW
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
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Score is the total number of unbroken pull-ups completed across all rounds in the 20 minutes.
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
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
SEIS
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
Metcon (Time)
For time:
600m Run
60 DU
60 Sledgehammer strikes
600m Run
60 Sit-ups
60 Jumping Lunges
600m Run
ROMWOD
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
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
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)
SHORT WEEK
CROSSFIT TRENCHES – CrossFit
Back Squat (8@60%, 8@70%, 8@75% & 8@80% of 1RM)
Metcon (Weight)
8min EMOM of:
Odd: 12 Dead ball G2OS 40/30
Even: 15 Front Squat
*Score is weight used in Front Squat
TANK TOP TUESDAY
CROSSFIT TRENCHES – CrossFit
Push Press (6@65%, 5@70%, 4@75% & 4@80% of 1RM)
Metcon (AMRAP – Rounds and Reps)
11min AMRAP of:
8 Supinated Ring Rows
6 Single Arm P Cleans 3 ea side – Hand/KB must stay under chin 53/35
4 Jumping Candlesticks
2 Devil Press 50/35