A Hero Workout to Remember 9/11"Coe"10 Rounds10 Thrusters 95#/63#10 Ring Push-UpsPost total time.

STRENGTH: Front Squat - 5 X 2 GHD Hip Extension  5 X 5  (add weight per set) CROSSFIT: Rest Day/ Make Up Day/ PR Day [...]

3-4 Minute Rounds With 1 Minute Rest Of: 400m Run 21 KB Swings  53#/35#  (Comp.62#/44#) AMRAP Wall Ball ( 20#/16#) in remaining time. Then. 3-4 [...]

Clean and Jerk - work up to 80% of 1RM Then. 25 GHD Sit Ups 1:00 Plank Holds 3 times. Then. 50 KB Single Leg [...]

10 Body Weight Back Squats 20 Box Jumps  24"/20" 30 Double Unders Rest 2 Minutes 20 Body Weight Back Squats 30 Box Jumps 50 Double [...]

1 Mile Run "Angie" 1 Mile Run Post time. Coaching Tips:  Scale load and movements to match your current fitness level.  "Angie" is 100 pull [...]

9am Class "25" 25 Back Squat 95#/65# 25 Front Squat 25 OH Squat 25 Press 25 Push Press 25 Push Jerk 25 Deadlift 25 Power [...]

1-2-3-4-5-6-7 HSPU Strict Pull-Ups Then :30 All Out Airdyne 10 Burpees 20 Wall Ball 20#/16# 2 Minute Rest :45 All Out Airdyne 15 Burpees 30 [...]

"Death By Sit Up" On the minute: First minute do 1 sit up, second minute do 2 sit ups and so on until you cannot [...]

Strength: Deadlift  3 X 3 Sumo Deadlift  3 X 3 Snatch Deadlift  3 X 3 CrossFit: Rest Day Make up a missed workout or go [...]