"Fight Gone Bad"
Wallball (20/14) - reps
SDHP (75/55) - reps
Box Jump (20) - reps
Push-press (75/55) - reps
Row - calories
Each element is done for 1 minute. At the end of the minute Athletes rotate to the next station. One round consists of each element for 1 minute. There is a 1 minute rest between rounds for three rounds total.
Score is total number of reps.
"Emily" 10 Rounds
30 Double unders
15 Pull-ups
30 Air Squats
100m Sprint
*rest 2 minutes between rounds
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Open Gym -or-
Suggested WOD
4 rounds
20 T2B
20 Push-ups
20 Sit-ups
20 Lunges
A. Jerk 2 RM
B. 7 rounds
10 Deadlifts (185/135)
10 Burpees
A. Back Squat 3-3-3-3-3
B. 5 rounds
400m Run
15 KB Snatch R. Arm (1/.75)
15 KB Snatch L. Arm (1/.75)
"9/11 Tribute WOD"
2001 m Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 C2B Pull-ups
11 Power Cleans (170/115)
11 HSPU
11 KBS (2/1.5)
11 T2B
11 Deadlifts (170/115)
11 Push-jerks (110/75)
2001 m Row
*Start with Run & end with Row
-or-
Start with Row & end with Run
Rest Day
Partner WOD 1 mile Run 50 Wallballs 50 Pull-ups 50 Burpees 400m Run 5 Sled Pushes 400m Run 50 KBS 50 T2B 50 Box jumps 1 mile Run
A. Hang Clean 3 RM
B. 3 rounds
2 rounds of Cindy* 1 rounds of DT**
*Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
**DT 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk
Open Gym -or-
Suggested WOD
5 rounds 500m row 20 db power snatch (50/35)
A. Push Press 5 RM
B. For time
21-15-9 SDHP (95/65) Push Press (95/65) Lateral Burpees over the bar
A. Front Squat 2 RM
B. 18 min AMRAP
30 Thrusters (95/65) 30 Box Jumps (24/20) 30 Calorie Row 30 T2B
Each month through Sweat Angels we choose a charity; as a community we check-in on social media and donate monthly. This month (September) we will be donating directly to CrossFit Affiliates affected by Harvey. We will also be hosting a fundraiser and workout on 9/4 where we will welcome a suggested donation of $20. We will take the same donation throughout the week.
Each month through Sweat Angels we choose a charity; as a community we check-in on social media and donate monthly. This month (September) we will be donating directly to CrossFit Affiliates affected by Harvey. We will also be hosting a fundraiser and workout on 9/4 where we will welcome a suggested donation of $20. We will take the same donation throughout the week.
Each month through Sweat Angels we choose a charity; as a community we check-in on social media and donate monthly. This month (September) we will be donating directly to CrossFit Affiliates affected by Harvey. We will also be hosting a fundraiser and workout on 9/4 where we will welcome a suggested donation of $20. We will take the same donation throughout the week.
REMINDER: WE ARE CLOSED SATURDAY AND SUNDAY FOR A CROSSFIT L1 SEMINAR. IN OBSERVANCE OF THE LABOR DAY HOLIDAY THERE WILL BE A 10:00AM WOD ONLY ON MONDAY.
______________________________________________________
For Time
1 mile Run
150 Double unders
10 Rounds of "Cindy"
*1 round of Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
Open Gym -or-
Suggested WOD
4 rounds
400m Sandbag Run
15 KBS (1.5/1)
15 T2B
A. Split Squat 5-5-5-5-5
B. 5 rounds
10 Deadlifts (275/185)
30 Sit-ups
A. Press 3-3-3-3-3
B. For time
3 rounds Bergeron Beep Test*
20 cal Row
3 rounds Bergeron Beep Test
20 cal Row
3 rounds Bergeron Beep Test
*Bergeron Beep Test
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
A. Overhead Squat 5-4-3-2-1
B. 4 rounds
400m Run
12 OHS (95/65)
6 Ring Muscle-ups*
*Sub 12 Ring Dips