Workouts 9/9 – 9/15

Congrats to LJ for winning our August Photo Contest! Here he is in a picture taken from the top of the Pont de Pico, a live but dormant volcano and the highest point in the Azores and Portugal at 7,713ft. He’s literally above the clouds here! Awesome.

 

REMINDER for SCHEDULE CHANGES:

WED 5:30PM Barbell Basics / Open Gym: will be SIGN-UP ONLY.
Enrollment must be reserved in advance of scheduled time. You can go through the following link to sign in to Pike and enroll ahead of time: https://crossfitcapeann.pike13.com/schedule

THU – Grinder will now be moved to 6PM and there will no longer be an Open Gym offered this day.

SUN – Nothing is changing here BUT….when it gets cooler out and the weather is less desirable, we will likely add an Open Gym to Sundays. We will post ahead to let you know when they are added.

 

 

Monday 9/9

 

6 MIN @ each / 2 MIN Rest between stations

400m Run
21-15-9
KB Deadlifts
Goblet Squats

15/10 Cals AD
21-15-9
KB Swings
Ring Rows

400m Run
21-15-9
Sit-Ups
Box Step-Ups

15/10 Cals Ski or Row
21-15-9
Hand Release Push-Ups
NPU Burpees

 

 

 

 

Tuesday 9/10

Repeating Ladder w/ a Partner

10 MIN DB Step Ups (1-5 Repeating) 1 Rep = R/L
*400M run as a team once the 10 MINS is up.

2 MIN off

10 MIN Scotty Bobs (1-5 Repeating)
*400M run as a team once the 10 MINS is up.

2 MIN off

10 MIN DB Hang Squat Cleans (1-5 Repeating)
*400M run as a team once the 10 MINS is up.

One Partner will do odd reps while the other does even for round 1 and then it flip flops for round 2. Choose Dumbbells that are challenging for 5 Reps of these movements.

 

 

 

 

Wednesday 9/11

 

9/11 Tribute

See the source image

2001m Row or run (Double Hill Loop + 400m)
11 Box Jumps (30/24″)
11 Thrusters (115/75#)
11 Burpee Pull-Ups
11 Power Cleans (115/75#)
11 HSPU > Standard Push-ups
11 KB Swings (53/35#)
11 Toes 2 Bar > 11 Plate Sit-ups
11 Deadlifts (115/75#)
11 Push Jerks (115/75#)
2001m Row or Run (Double Hill Loop + 400m)

*45 MIN Cap

Let’s honor the fallen on one of the most unforgettable days of our lives. Figure out your modification for weights and movements before the clock starts. DB/KBs are always an option for barbell work.

 

Side Note: If your looking to further honor our 9/11 Heroes, there is a 5K Run in Boston on 9/14:

The 9/11 Heroes Run 5k welcomes runners, ruckers, and walkers of all levels and of all ages. Events take place all over the world, on or near September 11th, and are 100% organized by local community volunteers. It is the perfect opportunity for your community to personally come out and thank your local veterans, their families, and first responders in an annual, fun, and family friendly environment!

Sign Up Here:

https://www.travismanion.org/community-engagement/911-heroes-run/2019-boston-ma/

 

 

 

Thursday 9/12

Partner Chipper
100 Calorie Row/Ski/AD
100 Wallballs
100 DB Snatches
100 Sit-ups
1 Mile Run (1600m)

As a team figure out how you will partition cals, reps, and distance between partners i.e. 400m intervalsImage result for Wink Emoji

Then (if time allows):

Pull-Up Work/Accessory Work (Choose 1):

3 sets of 3 *resting 30 – 60secs in between*

3 sets of 3 negatives (*weighted also an option) with 1-2 minutes rest in between

3 set of 10 Ring Rows (make these are “hard for you” version)

 

 

 

Friday 9/13

 

0-15 MIN

3 Rounds
400m Run
20 Single Side KB/DB Push Press (10r/10l)
10 Goblet Squats
5 T2B > 10 Plate Sit-Ups

15-30 MIN

10 Rounds
30 DU’s or 60 SU’s
4 SB Get-Ups (2r/2l)

30-35 MIN

100 Russian Twists

If you finish the objective in the targeted minutes, that is your time to rest. Otherwise you’ll stop where you are and move into the next element.

 

 

Saturday 9/14

 

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.

Coaches Choice

 

 

 

Sunday 9/15

 

Bench Press
5 x 5

or

E2MIN for 12 MIN (6 rounds)
10-15 Glute Bridge Floor Presses (DB/KB)

Front Squat
5 x 5

or

E2MIN for 12MIN (6 rounds)
8-10 Goblet tempo squats (slow decent….quick drive to stand)

Then

For Completion
150 Double Unders
150 Air Squats
150 Double Unders

Part 1: Ascend in weight to a heavy set of 5 for each of these lifts. Make sure you rest amply between each set.  Or you could choose to work every 2 minutes for 12 minutes with KB/DBs for some volume work.

Part 2: You could do this chipper style or you could break up the work (i.e: 5 rounds of 30, 30, 30)