September 2018

Weighted Pull-Ups & Muscle-Ups E2MOM 5 to 8 Strict Weighted Pull-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Up (bar or rings) 3 to 5 Weighted Muscle-Ups (bar or rings) 3 to 5 Weighted Muscle-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Up (bar or rings) 5 to 8 Strict […]

HERO WOD “DALLAS 5” 5 min AMRAP of: Burpees (jump at least 1in, open hips, clap hands over head) Rest 1 min Then, 5 min AMRAP of: 7 Deadlifts 155/105 MRX 125/85 7 Box Jumps 24/20″ MRX 20/18 Rest 1 min Then, 5 min AMRAP of: Turkish get-ups 50/35lb DumbBell or 24/16kg KB MRX 30/20lb DB or

Deadlift E3MOM 10 – 5 – 8 – 5 3 Rounds For Time 400m Row or Run or 1km Assault Bike 20 WallBall Shots 20/14lbs to 10/9 RX+ 20/14 to 11/10′ MRX 20/10 to 9′ 15 WallBall Sit-Ups RX+ GHD WallBall Sit-Ups 20/14lbs MRX 20/10 10 Barbell Push-Ups MRX Push-Ups 5 DeadLifts 315/215 RX+ 405/265 MRX 255/165 Core &

E2MOM Strict Press 5 – 4 – 3 Push Press 4 – 3 – 2 Push/Split Jerk 3 – 2 – 1 12min AMRAP: 12/10 Calorie Row or Assault Bike or 200m Run 12 Handstand Push-ups MRX 2/4″ Rise or 3 Wall Walks 2 Rope Climbs 15′ MRX 2 to 10′ or 1 to 15′ 6 Shoulder to Overhead 155/105 RX+ 205/135

Front Squat E3MOM 10 – 5 – 8 – 5 – Max Reps 4min AMRAP: 50 Double Unders 11 KB Goblet Box Step-Ups 24/20″ 24/16kgs RX+ 32/24kgs MRX 20/12kgs 20/18″ 12 Toes to Bar 13 Box Jumps 14 KB Goblet Squats 15 Kettlebell Swings Rest 3min 6min AMRAP: (start over) 50 Doubles 11 KB Goblet Box Step-Ups 12 Toes to

Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 WOD Credit to CF Linchpin 4 Rounds For Time 600m Run 10 Power Cleans 75% of 1RM Core Development 1min High Plank Hold 15 Hollow Rocks 1min Right Side Low Plank Hold 15 Hollow Rocks 1min Left Side Low Plank Hold 15 Hollow

Top Down 3-Position Power Snatch E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 WOD Credit to/Based on CF GamesBiCouplet 1 & 2 12 – 9 – 6 Reps for Time: Snatches 115/65 RX+135/85 MRX 95/55 Bar Muscle-ups MRX C2B Pull-Ups Rest Until Clock Reads 7 minutes, then: 21 – 15 – 9 Reps

Bench Press & Dips (bar or ring) E2MOM 10 Bench Press 10 – 10/8 Dips 5 Bench Press – 10/8 Dips 8 Bench Press – 10/8 Dips 5 Bench Press – 10/8 Dips **WOD Credit to/Based on CF GamesMasters AG Chipper ** For Time: 30 Handstand Push-ups RX+ Deficit 5/3″ MRX Hand Release Push-Ups 40 Deadlifts 185/125

Squats E3MOM 10 Back Squats – 5 Back Squats 10 Front Squats – 5 Front Squats 10 Overhead Squats – 5 Overhead Squats “Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Min 1 = Burpees to a plate Min 2 = WallBalls 20/14 to 10/9′ MRX 20/10 to 9′ Min 3 = Deadlifts

“MARY” 20 minute AMRAP of: 5 Handstand Push-ups MRX 2/4″ rise or Hand Release Push-ups 10 Pistols, alternating legs MRX 10 Lunges (alt legs) 15 Pull-ups REMINDER: We will have a limited schedule Monday, September 3rd. We will have classes at 815AM, 915AM, 1130AM, 315PM and 415PM We WILL have childcare from 8AM-1130AM and 3PM-515PM