September 2019

Power Clean (PC) Hang Power Clean (HPC) Build Up E2MOM 3 PC – 3 HPC – 2 PC – 2 HPC – 1 PC – 1 HPC – 1 PC – 1 HPC 7min AMRAP: 8 Toes to Bar6 Power Clean 115/75 RX+ 135/95 MRX 95/65 4 Overhead Lunges (alternating / stationary) REST 3min 3min […]

Bench Press & Dips E3MOM (both are completed in E3MOM; Ring or Bar Dips w/or w-out weight) 10 Bench & 10 Dips – 7 Bench & 7 Dips – 5 Bench & 5 Dips – 3 Bench & 3 Dips “Tabata Something Else” Tabata Pull-Ups (chin over bar)Tabata Push-ups (strict)Tabata Air Squats (air squat to wallball

Cluster Build Up E2MOM x 12min 1 Hang Split Clean Left Leg to 1 Hang Split Clean Right Leg to 2 Hang Squat Clean Barbell, KettleBell, Bodyweight BlackJack by DB For Time & Unbroken: 21 Barbell Push-Ups MRX Push-Ups200m Run/Row or 0.5km Assault Bike21 Hang Squat Cleans 95/65 RX+ 115/75 MRX 75/55 200m Run/Row or 0.5km Assault Bike 21

“Icon 5 Benchmark” courtesy/credit to Icon Athlete 12min AMRAP: 2 Rope Climbs 15′ MRX 2 to 10 or 1 to 15′ 6 Deadlifts 275/185 MRX 225/1559 Box Jumps 24/20″ MRX 20/18 (Step Ups Okay for MRX) ************************************************************* Barbells For Boobs! Saturday, October 5th: 9AM — Donate Today!! ************************************************************* The CrossFit OPEN starts October 10th! Get signed up TODAY! *************************************************************

Based on CrossFit Games 2019 WOD 4 For Time: 400m Sprint 18 / 15 Bar Muscle-Ups MRX Chest to Bar .5km Assault Bike Rest 5min Based on CrossFit Games 2019 WOD 2 Second CutFor Time: 800m Row22 Handstand Push-Ups or 7 Wall Walks RX+ 66 Kettlebell Jerks (16/12kgs x2) 66 Shoulder to Overhead 95/65 MRX 75/55 RX+132ft

Sumo Deadlift build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3reps – 10rep max attempt 3 Rounds For Time:7 Sumo Deadlifts 95/65 RX+ 115/75 MRX 75/55 7 Hang Sumo Deadlift High Pull MRX 7 Toes to Bar Rest 3min / Add or Lower Weight 3 Rounds For Time: 7 Sumo

Tempo Back Squats & Front Rack Lunges E2MOM x 8 sets (4 sets each) 3 Tempo Back Squats(Tempo 3sec down, 2sec pause in bottom, 1sec up, 4sec pause at top/reset)6 Front Rack Lunges Alt/Stationary (moderate to tough load, but achievable)*Alternate back and forthe between each 5min AMRAP: 30 Double Unders15 Push-Ups RX+ 10 Handstand Push-Ups5 WallBall

Snatch (Hang, Power, Squat or Split) E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 15min AMRAP: 200m Row, Run or 0.5km Assault Bike15 Split Snatch 75/55 RX+95/65 MRX 55/45 200m Row, Run or 0.5km Assault Bike (opposite) 15 Hang Snatch 95/65 RX+115/75 MRX 75/55 200m Row, Run or 0.5km Assault Bike (opposite) 15 Squat Snatch

HERO WOD “Mr. JOSHUA”5 Rounds For Time: 400m Run30 GHD Sit-Ups MRX Ab-Mat Anchored 15 Deadlifts 250/170 MRX 185/125 SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. First posted 10 October 2008 *************************************************************

CrossFit Games Master’s WOD 2019 Based on Master’s WOD 5 For Time:800m Run MRX 400m30 Handstand Push-Ups MRX 20reps 2/4″ Rise 30 Thrusters 95/65 MRX 75/5530 Box Jump Overs 24/20″ MRX 20/18″ 30 Power Cleans 165/115 MRX 125/85 30 Box Jump Overs30 Thrusters30 Handstand Push-Ups MRX 20 reps 2/4″ Rise 800m Run MRX 400m *One