Today's WOD

1) Conditioning 

For 12 minutes:

1 Muscle Up every 30 seconds
or
8 Hollow Body V-Ups + 8 Ring Dips every minute

2) Open 2012.3

18 minute AMRAP
15 Box Jumps (24/20″)
12 Push Press (95/65)
9 T2B

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Social Media Milestones:
-We donated 46 bricks (138 check-ins) to build schools in August. While that’s a job well done, that’s down roughly 100 check-ins from July’s SweatAngel Challenge.

-We hit 2,000+ likes on Facebook, THANK YOU 🙂

-This month’s SweatAngel charity is The Animal Rescue Site. Each check-in will provide 1 week of meals for a rescued animal.

WODIFY Migration:
-Beginning Monday, September 8th, we will begin moving from MindBody (our current software) to WODIFY.

-WODIFY is much more than a membership software. It’s jam-packed with performance tracking features that we’re absolutely positive will help bring everyone’s fitness and nutrition games up a notch.

-To make the transition as seamless as possible, we’re going to have a phased transition from MBO to WODIFY. Here’s the tentative timeline:

8 SEP: WODIFY is live for WOD Tracking and Retail Transactions (you’ll be e-mailed a WODIFY login)
15 SEP: WODIFY must be used to register for WODs/classes
22 SEP: Athletes must have a digital waiver in WODIFY (sorry if you’ve already done one in MBO)
30 SEP: MindBody access will be disabled, WODIFY 100%

1) 2 Power Cleans + Push Press
Find max for the complex, drop sets @ 95% and 90%

2) 2 Front Squats + 3 Back Squats
Find max for the complex, drop sets @ 95% and 90%

3) Press
Find 3RM, drop sets @ 3×95% and 3×90%

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Labor Day WOD @ 1300

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1) HSPU
Work up to a deficit 5RM
Drop sets 5@-2″, 5@-4″.

2) “Kelly” Refer to 25JUL13

Five rounds for time of:
400m run
30 box jumps (24″/20″)
30 wall balls (20#/14#)

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TGIF!

Hang Snatch
4×3 @ 75-85% of 1RM

Front Squat
7×3 @ 90% of Tuesday’s 3RM

3-Position Snatch Grip Dead Lift
5×3 @ 120% of 1RM Snatch
Then, drop sets @ 95% and 90%

*You will pause below the knee, above the knee and at the power position before you complete the lift and fully extend your hips.

#heavydayz

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1) Muscle-Ups
4 sets ME x Strict, dismount then, ME x Kipping

2) Fight Gone Bad, refer to 13AUG13

Three rounds of:
Wall ball shots, 20#/14# (reps)
Sumo dead lift high pull, 75# (reps)
Box Jump, 20″ box (reps)
Push press, 75 pounds (reps)
Row (calories)

In this workout, you move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On the call of “rotate,” the athletes must move to next station immediately for a good score. One point is given for each rep except on the rower, where each calorie is one point.

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Amazing Grace: Rich Front overcomes adversity and press to stand atop the CrossFit Games podium for the fourth consecutive year. 

1) Power Snatch
2RM + Drop Sets; 2×95%, 2×90%

2) Front Squats
3RM + Drop Sets; 3×95%, 3×90%

2) Snatch Grip Behind the Neck Push Press
3RM + Drop Sets; 3×95%, 3×90%

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Night at the Garden. Credit Pat D.

Reduced Summer Schedule through September 5th.
Closed Thursday/Sunday

1) Weighted Chin-Ups
5×5 AHAP

2) For Time: (12 minute time cap)
50 Double Unders
25 STO (95/65)
50 Wall Balls (20/14)
25 Hang Power Cleans (95/65)
50 Air Squats

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1) 5 minute AMRAP

25 Ring Dips or deficit push ups
25 K2E
* 5 burpee bonus every time you come off the rings/bar/rest

2) For time:

30 KB Thrusters (35/26)
30 Med Ball Situps (20/14)
400m Run
20 KB Thrusters (35/26)
20 Med Ball Situps (20/14)
400m Run
10 KB Thrusters (35/26)
10 Med Ball Situps (20/14)
400m Run

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The first CrossFit Team Series event was announced! It looks fun – and familiar, anyone recognize it?

1) Establish a 2RM Hang Clean, then: drop set @ 95%, drop set @ 90%

2) 5×5 Front Squats @ 90% of Tuesday’s 5RM

3) Establish a 3RM behind-the-neck Split Jerk, then: drop set @ 95%, drop set @ 90%
#heavyday

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