Workout of the Day

11222021

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Front Rack Lunge (1×4)

20:00 To build up to a heavy set of 4 walking lunges. From the floor.

Metcon

Row DB Walking Lunges (Time)

9-15-21

Cal Row

*Perform 30m db walking lunges after each row. 70/50

11202021

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Thrusters Rope Climbs Ski Bike Row (Time)

150 Thrusters 95/65

*Every break perform 2 rope climbs + 12/10 Cal Ski/Bike/Row. Alternate the machines.

11192021

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Snatch Grip Deadlift (EMOM 6×3)

Every 1:00 perform 3 snatch grip deadlifts.

Snatch Pull (EMOM 6×3)

Every 1:00 perform 3 snatch pulls.

Snatch Balance (EMOM 6×3)

Every 1:00 perform 3 snatch balances.

Snatch (1×1 )

15:00 To build up to a heavy single.

Metcon

100 Cal Bike (Time)

100 Cal Bike

11182021

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

DB Romanian Deadlifts DB Box Step Ups DB Walking Lunges Double Unders (Time)

2 Rounds

50 DB RDL’s 50/35

50 DB Box Step Ups 50/35 20″

50 DB Walking Lungers 50/35

*Perform 50 Double Unders after each movement.

11172021

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (1×3)

Wave 1

3 @ 70%

2 @ 75%

1 @ 80%

Wave 2

3 @ 75%

2 @ 80%

1 @ 85%

Wave 3

3 @ 80%

2 @ 85%

1 @ 90%

Metcon

Sumo Deadlift High Pull Bar Muscle Ups (AMRAP – Rounds and Reps)

8 Minutes

9 Sumo Deadlift High Pulls 95/65

3 Bar Muscle Ups

11152021

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Clean and Jerk (EMOM Every :20)

Every :20 perform 1 clean and jerk for 10 minutes.

Metcon

Ski Thruster (Time)

10 Rounds

7 Cal Ski

3 Thrusters 115/75

*9:00 Cap

11132021

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

The Kabul Thirteen (Time)

20 Deadlifts 75/55

23 Hang Power Cleans 75/55

31 Front Squats 75/55

23 Push Presses 75/55

22 Box Jump Overs 24/20

20 Butterfly Sit Ups

20 Reverse Step Lunges 53/35

20 Pull Ups

23 Goblet Squats 53/35

25 American KB Swings 53/35

22 Power Snatches 75/55

20 Overhead Squats 75/55

22 Thrusters 75/55

*Perform 13 burpees after each movement.

Background: This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country.

The Rep Scheme represents the ages of the 13 servicemen. R.I.P.

– Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.

– Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.

– Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah

– Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.

– Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.

– Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.

– Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.

– Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.

– Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha

– Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.

– Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.

– Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.

– Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio

11122021

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Accessory

Metcon (No Measure)

5 Rounds

DB 21’s

9/6 Cal Arms Only Ski

11112021

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Deadlift (1×3)

Wave 1

3 @ 65%

2 @ 70%

1 @ 75%

Wave 2

3 @ 70%

2 @ 75%

1 @ 80%

Wave 3

3 @ 75%

2 @ 80%

1 @ 85%

20:00 To complete.

Metcon

Armistice (AMRAP – Rounds and Reps)

11 Minutes

11 Power Cleans 135/95

11 Bar Over Burpees

19 Deadlifts 135/95

18 Pull Ups
Background: Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. WOD for Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.

This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.

11102021

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
20/14

24/20

53/35

WORKOUT OF THE DAY