WOD #1 – Week of Sept. 8th




400m run or 50 Double Unders 


3 rounds of: 


CrossFit Benchmark – Annie – Complete this workout and note the time to complete. 

Time Cap 15 Mins – Stop the Workout and note the number of total reps completed if not complete in 15 minutes. 


50-40-30-20 and 10 rep rounds of:

  • Double-unders (substitute doubles for fast singles, do not complete 2x singles) 
  • Sit-ups or 2x Flutter Kicks (if sit-ups aggravate any back pain, substitute for flutter kicks) 

Sunday Sept. 7th – Team WOD – ‘We Got SANDBAGS!!!!”



  • Coaches choice
  • 400m run followed by: 
  • 3rds of 10 strict press, 10 air squats, 10 box step-ups 

Mobility – Hamstrings and shoulders 10 mins 


Team WOD (teams of 2 complete 40 reps, teams of 3 complete 60 reps) 

One athlete works at a time, while the other holds a 10#-15# plate overhead 

  • 200m sandbag carry/walk/run (teams walk/run together) 
    • 40/60 Body Rows 
    • 40/60 Push-Press
    • 40/60 Goblet Squats 
  • 200m sandbag carry/walk/run (teams walk/run together) 



WOD # 2 Labor Day Week



  • 50 double unders or fast singles (max time 2 mins)
  • Then 2 rounds of
    • 10 Walking Lunges
    • 10 sit-ups


– Spend 4 mins using lacrosse ball around upper back, shoulder region (spend more time if needed)



AMRAP-8 (record number or rounds + partial reps to comments)

  • 15 Russian Kettlebell or Dumbbell Swings (these are swings just to eye level) Watch Video for Reminder
  • 10 Burpees

WOD #1 Labor Day Week

Camera 360

Warm up.

400m run slow pace
Then 3 rounds of
15 hollow body rockers
10 walking lunges


set clock of 8 mins
Use lacrosse ball and foam roller on 4 areas that need attention 2 mins each side.

WOD  —- “Double Fours” / Repeat WOD

AMRAP-4(YES 4 Minutes)

25 double-unders or fast singles
10 push-UPS
10 Air Squats

Rest for 4 minutes

Repeat another AMRAP -4 (Yes the same WOD in another 4 mins of awesomeness)
25 DOUBLE unders
10 push-UPS

10 Air Squats

Record number of rounds + reps completed for Each AMRAP separately.  Ex: 4+3 / 5+2
GOAL:  The goal of this workout is to test your recovery system. Attempt to match the same number of rounds in the second attempt as the first with adequate rest.