Today's WOD

It’s nice out; lets run!

3 Rounds for time:
800m Run
20 Push Press 95/65
20 Pull-Ups

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With Labor Day behind us and the close of summer, it’s time to get down to serious work. The start of fall also means the start of a new cycle. After collecting a good amount of performance data over the past few weeks, we know what we are good at as a gym and what we’re lacking.

Our conditioning collectively is awesome:

68 second  400m runs
Matt Z. and Dan S.

Sub 9-min “Karen”
Erin and Margo

However what we are lacking in is strength:

Only 1 male has a 1,000+ CFT
Josh

Only 1 female did “Fran” Rx
Emily

So as a team, we are going to collectively work on getting stronger over the next few weeks. Specifically, we’re going to work on our back squat. It’s the mother of all lifts. When your back squat goes up, you’ll magically get better and stronger at other lifts, and shed body fat easier. There will be high volume weeks and deload weeks in our future. We have a road map to getting stronger and the trip begins tomorrow.

Back Squat
6×6 @ 70%
(refer to 23AUG13; please arrive knowing your number)

If you didn’t find your 1RM back squat, you will find it today and have it for future reference.

Then,

2 minutes Kettlebell Swings (53/35)
Rest 1 minute
2 minutes C2B Pull-Ups
Rest 1 minute
2 minutes Burpees
Rest 1 minute
2 minutes Row for Calories

Score is total reps for each movement.

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Happy Labor Day!

Reminder: WODs are at 10 and 11:30 a.m. today (Monday). We’ll see you at the gym!

For time:
75 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascent

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Today’s WOD is to honor the 19 fallen members of the Granite Mountain Hotshots firefighting team who lost their lives on June 30 while fighting a fire in Yarnell, AZ.

You can donate to support the families of the fallen Hotshots here.

“Hotshots 19”

Six rounds for time of:
30 squats
19 power cleans (135#/95#)
7 strict pull-ups
400m run

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We will be running reduced hours for Labor Day weekend.

Friday (Today)
7am
1130am

Saturday
10am
1130am

Monday
10am
1130am

Hang Power Snatch
3-3-3-3-3

3 Rounds for Total Time
50 Double-Unders
15 Kettlebell Swings (53/35)
15 Pull-Ups
Rest 60 Seconds

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“For Time”

5 Rounds for time:
10 Wall Climbs
10 Toes to Bar
20 Box Jumps 24″/20″

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Row 5k

Then,

Bench Press

5-5-5-5-5

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Reminder: registration for the LuRong Living Paleo Challenge is OPEN! The 8-week challenge starts 16SEP. Register HERE.

In brief, eating paleo means sticking to meat, vegetables, some fruit, nuts and certain fats (EVOO, avocado). You do NOT eat breads, grains, processed sugars, dairy, legumes, peanuts or soy products. Whew, that was brief! Please note: This challenge has specific rules that we will go over with our team prior to 16SEP.

Questions? See Melissa or Eric.

21, 15 and 9 reps of:
GHD sit-ups
Burpee box jump-overs (24″/20″)

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“Karen”

For time:
150 wall ball shots (20#/14#)

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And so she returns! Let’s set some PRs today!

“FRAN”
Compare to 3AUG13

21, 15 and 9 reps of:
Thrusters (95/65)
Pull-ups

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