October 2017

JASON vs. FREDDY by DB “JASON” 13 minute AMRAP: -Buy-in Trick of 1000m Row Then -13 Sumo Deadlift High Pull 95/65 MRX 75/55 -13 Thrusters 95/65 MRX 75/55 -13 Burpee Pull-Ups 4 minute REST “FREDDY” 13 minute AMRAP: -Buy-in Treat of 800m Run Then -13 Hang Power Snatch 95/65 MRX 75/55 -13 Wallballs 20/14 10′ MRX 20/10 9′ -13 Burpee T2B **Athletes Choice […]

Power Cleans and Hang Power Cleans: E2MOM – Power Clean 4 Tng – Hang Power Clean 4 – Power Clean 3 Tng – Hang Power Clean 3 – Power Clean 2 Tng – Hang Power Clean 2 – Power Clean 1 – Hang Power Clean 1 For Time: -10 Power Clean 135/95 RX+165/115 MRX 95/65 -20 Box Jumps

Bench Press: 6 – 5 – 3 – 2 – 1 E3MOM For Time: 100 Double Unders 30 HSPUs or 8 Wall Walks 90 Double Unders 30 Anchored Weighted Sit-Ups 15/10lbs RX+ 30 GHD sit-ups 80 Double Unders 30 Bar Dips RX+ Ring Dips (must muscle-up into) 70 Double Unders 30 Anchored Weighted Sit-Ups 15/10lbs RX+ 30

ONE CLASS ONLY! 9AM! All other classes are canceled. Barbells for Boobs “GRACE” For Time: – 30 Clean & Jerk 135/95lbs MRX 95/65 OR 2014 CF Games “Double Grace” For Time: – 60 Clean & Jerk 135/95lbs MRX 95/65 OR “Heavy Grace” For Time: – 30 Clean & Jerk 185/125lbs RX+ 225/155 MRX 135/95 We will be hosting our annual Barbells For Boobs event today

“RENE” 7 Rounds For Time Of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees If you have a 20lbs weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk

Squat Snatch: 3-2-1-1 E2MOM Hang Squat Clean: 3-2-1-1 E2MOM For Time: -600m Run 2 Rounds of: -6 Squat Snatch 95/65 RX+ 135/95 MRX 75/55 -6 Bar Facing Burpees -500m Row or 1km Bike 2 Rounds of: -12 Pull-Ups or 6 Ring MUs -6 Hang Squat Cleans -200m Run or 250m Row or 0.5km Bike 2 Rounds of: -3 Squat Snatch

For Time: 3 Rounds of: -12 Goblet Squats 24/16kgs RX+ 30/24 MRX 20/12kgs -36 Double-Unders 3 Rounds of: -12 Deadlifts 185/125 RX+ 225/155 MRX 155/105 -12/10 Barbell Push-Ups MRX Regular Push- Ups REST 3 minutes 3 Rounds For Time of: -12/10 Barbell Push-Ups MRX Regular Push- Ups -12 Deadlifts -36 Double-Unders -12 Goblet Squats Compare the two times YOGA is

10 Rounds of: 1 Power Clean and Jerk every 90 seconds Try to increase load every set so that you reach a max by 10th round. 3 minute AMRAP: -Run 200m -2 Rope Climbs 15′ MRX 10′ -Max Power Cleans 155/105 RX+ 185/125 MRX 115/75 Rest 2 minutes 3 minute AMRAP: -Run 200m -2 Rope Climbs 15′ MRX 10′ -Max

Back Squat = 6 – 5 – 3 – 2 – 1 E3MOM For Time: -21 Back Squats -21 T2B -21 WallBalls 20/14lbs 10′ MRX 20/10 9′ Rest 3 minutes -18 Front Squats -18 Box Jumps 24/20” RX+ 30/24” MRX 20/18” -18 KBS 24/16kgs RX+ 32/24 kgs MRX 20/12kgs Rest 2 minutes -15 Thrusters -15 T2B -15 WallBalls Rest 1 minutes -11 OHS

“McGHEE” 30 minute AMRAP of: -5 Deadlifts 275/185lbs -13 Push-ups -9 Box Jumps 24/20″ Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first