Saturday 9/21/19

Angela Moore will be competing at Legends of the WOD at Grapevine CrossFit today! Her heat times are 9am, 10:55am, and 12:52pm.
Go get it, Angela!


“Mighty Ducks”
Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)

Friday 9/20/19


Squat Snatch
Every :90 for 5 sets
2 squat snatch
*do not have to be touch and go
*build as form allows


“Air Conditioning”
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

Thursday 9/19/19

This Saturday, CrossFit SPT has Angela Moore competing at The Legends of the WOD at Grapevine CrossFit!
Her heat times are 9am, 10:55am, 12:52pm.


Weighted Strict Pull Up
*build to a 1 RM


“Sleeping Bag”
4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Med Ball Run (20/14)

Wednesday 9/18/19


“Bar Crawl”
Teams of 3
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

Tuesday 9/17/19


“Fuller Circle”
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike


3 Rounds NFT
25 GHD sit ups
10 dumbbell bent over rows (each side)

Monday 9/16/19


Every :90 for 5 Sets
build to a heavy double


“Master Splinter”
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)

Saturday 9/14/19

“Thumb War”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

Friday 9/13/19


“Tummy Time”
Toes to Bar
Deadlifts (205/145)
Lateral Barbell Burpees

Thursday 9/12/19


Teams of 2:
Buy-In: 800 Meter Team Run / 1,000m row
20 Front Rack Lunges 95/65
100m Med Ball Run 20/14
200 Meter Run
Buy in is completed together
Teammates will alternate movements for the remaining time on the clock
800m run together
P1 – 20 lunges
P2 – 100m MB run
P1 – 200m run
P2 – 20 lunges
P1 – 100m MB run
P2 – 200m run
P1 – 20 lunges

Wednesday 9/11/19

“”The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”
–Rudolph W. Giuliani. December 31, 2001.

18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.

But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy,
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.””


“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash Out: 2977 Meter Row

The 2001 meter row represents the year
The 4 rounds represents the four planes
The 9 Rope Climbs represents the month
The 11 Bear Complexes represent the day
The 2977 meter row represents the lives lost

1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press