WOD: 9.11.17

Announcements

SPECIAL SATURDAY STREET FAIR HOURS
7-12: REGULARLY SCHEDULED CLASSES
12-1: OPEN GYM
1-2:30: OLYMPIC LIFTING
3-4: STRONGMAN
5-6: LINDA (AKA 3 BARS OF DEATH)
*SPECIALTY CLASSES WILL NOT COUNT AGAINST ATTENDANCE LIMITS*
**THERE WILL BE NO PARKING, BUT YOU’RE A CROSSFITER. WALK YOUR ASS OVER!**

CrossFit Invasion – CrossFit Classes


Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians
Run or Row of 400m

W.O.D.

PERF: 9/11 TRIBUTE WOD (Time)

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lbs)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lbs)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lbs)

11 Push Jerks (110/75 lbs)

2001 meter Row

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

FIT: Metcon (Time)

For Time

2001 meter Run or Row (pick one)

11 Box Jumps (24/20 in)

11 Thrusters (95/65 lbs)

11 Pull-Ups

11 Power Cleans (115/75 lbs)

11 Push-Ups

11 Kettlebell Swings (1.5/1 pood)

11 GHD Sit-ups

11 Deadlifts (135/95 lbs)

11 Push Jerks (95/65 lbs)

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder