Saturday - 140924

CrossFit WOD: Strength: Bulgarian Split Squat 10-10-10-10-10 (5/5) Metcon: 5 Rounds for time: 8 DB Clean and Jerks (#22.5/15,x2) Run 200m 4 Ring Muscle-ups Run 200m

Friday - 130924

CrossFit WOD: Strength: Weighted Dips (bars/boxes) 5-4-3-2-1 Metcon: For time: 27-21-15-9-3 Toes-to-bar Cal Row 5-4-3-2-1 Sandbag over shoulder (#75/45) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: High Hang squat Snatch Hang Squat Snatch 7 x 1+1 60-75% 7 x

Thursday - 120924

CrossFit WOD: Strength: 12min build up load for: Muscle Clean + Strict Press (1+3) Metcon: 5 Rounds for time: Run 400m 12 KB Swings (#24/16) 12 Knees-to-elbows Endurance: AMRAP in 35min of: Row 200-400-600… +200m 25 Wallballs (#10/6) 25 Bod Jumps

Wednesday - 110924

CrossFit WOD: Strength: 15min build up load for: Clean Pull + Hang Squat Clean (1+1) Metcon: For time: 25 Hang Power Cleans (#50/35) 50 Front Squats 25 Hang Power Cleans *Every drop of the bar - 1 Rope Climb

Tuesday - 100924

CrossFit WOD: Strength: Floor Press 5-5-3-3-3-3 Metcon: AMRAP in 18min of: 40 Double Unders 30 Situps 20 DB Snatch (#22.5/15,x1) 10 Ring Dips Endurance: 10 Rounds for time: Run 400m 40 Mountain Climbers 30 Air-Squats 20 Russian KB Swings (#24/16)

Monday - 090924

CrossFit WOD: Strength: Front Squat 2-2-2-1-1-1-1 Metcon: AMRAP in 10min of: 3 Burpees over the bar 3 Hang Squat Cleans (#70/45) 3 Bar Muscle-ups Endurance: AMRAP in 32min of: 30 Wallballs (#10/6) 30 Box Jumps 30 Burpees 30 KB SDHP (#24/16)

Sunday - 080924

CrossFit WOD: Strength: Weighted Pullups 15min build up to an RM3 Metcon: 6 Rounds for time: 15 Pushups 15m KB Front Rack Walking Lunges (24/16,x2) 15/12 Cal Bike

Saturday - 070924

CrossFit WOD: Strength: 15min build up to an RM5 Push-Jerk Metcon: 2 Rounds for time: Run 800m 21 C2B Pullups 12 Sandbag Squats (#75/45)

Friday - 060924

CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-2-2-2-2 Metcon: For time: 20 HSPU 30 Box Jump Overs 40 Overhead Squats (#50/35) 30 Box Jump Overs 20 HSPU Weightlifting: Part 1: 6 sets: 1 Hang Pull 1 High hang Snatch 1 Snatch Balance 50-60% Part 2: Snatch (Find

Thursday - 050924

CrossFit WOD: Strength: Sumo-Deadift 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Habg Power Cleans (#43/30) Ring Dips Box Jumps Endurance: For time: 50 Air-Squats Row 200m 30sec Plank 50 Air-Squats Row 400m 1:00min Plank 50 Air-Squats Row 600m 1:30min Plank 50 Air-Squats Row 800m

Wednesday - 040924

CrossFit WOD: Strength: Back Squat 4-4-3-3-2-2 Metcon: AMRAP in 16min of: 6 Burpee Pullups 12 DB Snatch (#22.5/15,x1) 18 Situps

Tuesday - 030924

CrossFit WOD: Strength: Power Clean - 12min build to an RM2 Metcon: 3 Rounds for time: 21 KB Swings (#24/16) 12 Toes-to-bar 21 Cal Row 12 Toes-to-bar Endurance: 5 Rounds for time: Run 800m 50 Weighted Situps (#15/8,x1) 30 Goblet Squats (#15/8,1) 10 Burpee Box

Monday - 020924

CrossFit WOD: Skill: 20min Handstands Practice Metcon: For time: 50-40-30-20-10 Double Unders 20 Unbroken Wallballs (#10/6) *every break on the wallballs - Run 200m Endurance: AMRAP in 36min of: 18 Air-Squats 18 DB Deadlifts (#15/8,x2) 18 Situps 18 Box Jumps 18 Knees-to-elbows 18 Cal Bike

Sunday - 010924

CrossFit WOD: Strength: E2MOM for 10min: Thruster 2-2-2-2-2 Metcon: “The 300” For time: 25 Pullups 50 Deadlifts (#60/40) 50 Pushups 50 Box Jumps 50 Floor Wipers (#60/40) 50 Alternating KB Clean and Press (#16/12, x1) 25 Pullups

Saturday - 310824

CrossFit WOD: Strength: Weighted Pushups 6-6-4-4-2-2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Squat Cleans (#22.5/15,x2) HSPU

Friday - 300824

CrossFit WOD: Strength: Split Jerk 3-3-3-3-3 Metcon: AMRAP in 7min of: 25 Double Unders 8 Devil-Press (#22.5/15,x2) *Rest 1min and then: AMRAP in 7min: 25 Double Unders 8 Toes-to-bar Weightlifting: Part 1: 6-7 sets: 2 Muscle Snatch 50-60% Part 2: Snatch Deadlift Snatch 5 x 1+1