Workout of the Day
CrossFit – Sun, Aug 28
CrossFit 952 – CrossFit
Self Care Sunday (Time)
Set a clock for 60 consecutive minutes of uninterrupted self care.
Examples: Yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate… Do anything you need to put you in a good space to crush the upcoming week! Log your results. This will count towards your committed club attendance.
8272022
CrossFit 952 – CrossFit
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
8262022
CrossFit 952 – CrossFit
Metcon
Power Clean Push Jerk Front Squat (8 Rounds for calories)
EMOM 16
Even Minute: 3 Power Cleans + 2 Push Jerks + 1 Front Squat 155/105
Odd Minute: 5 Deadlifts + Max Cal Ski
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
As high as you can SAFELY handle. Build up slow and gradually.
8252022
CrossFit 952 – CrossFit
Metcon
Sled Push Farmers Carry Curd Carry Bear Crawl (Time)
400m Sled Push 115/90
400m Farmers Carry 50/35
200m Curd Carry 150/100
200m Bear Crawl
8242022
CrossFit 952 – CrossFit
Metcon
Deadlift Wall Walk Handstand Push Up (AMRAP – Reps)
10 Minutes
1-2-3-4-5-6-7-8-9-10…
Deadlifts 315/225
Wall Walk + Handstand Push Up
Metcon
Death By Pull Up Toes To Bar (AMRAP – Rounds)
Min 1 perform 1 pull up and 1 toes to bar. Min 2 perform 2 pull ups and 2 toes to bar. Min 3 perform 3 pull ups and 3 toes to bar. Continue on until you can no longer complete the amount of reps within the minute.
8232022
CrossFit 952 – CrossFit
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Partner count.
Metcon
Sprints 100m (8 Rounds for time)
8 Rounds
Every 2:00:
100m Sprint
8222022
CrossFit 952 – CrossFit
Weightlifting
Bulgarian Split Squats (8×8 Every 2:00 Perform 8R/8L)
Bulgarian Split Squats
Metcon
Kettlebell Swings Row (Time)
50-40-30-20-10
KBS (American) 53/35
Cals Row
8212022
CrossFit 952 – CrossFit
Accessory
Self Care Sunday (Time)
Set a clock for 60 consecutive minutes of uninterrupted self care.
Examples: Yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate… Do anything you need to put you in a good space to crush the upcoming week! Log your results. This will count towards your committed club attendance.
8202022
CrossFit 952 – CrossFit
Metcon
Power Cleans Shoulder To Overhead Snatches Double Unders Bar Over Burpees Run (AMRAP – Rounds and Reps)
30 Minutes
7 Power Cleans
5 Shoulder To Overhead
3 Snatches
115/75
Every 5:00 Perform:
Rounds 1 and 6 100 Double Unders
Rounds 2 and 5 20 Bar Over Burpees
Rounds 3 and 4 400m Run
*Start with the double unders
8192022
CrossFit 952 – CrossFit
Weightlifting
Back Squat (1×5)
20:00 To build up.
Metcon
Pistols Pull Ups Machine (AMRAP – Rounds and Reps)
10 Minutes
10 Pistols 5R/5L
10 Pull Ups
10/8 Cal Machine (You choose, mix, and match)