September 2019

MainSite WOD 3 Rounds For Time:1,000-meter Row, Run or 2.5km Assault Bike 5 rounds of Strict Cindy MRX Cindy(1 round of Strict Cindy is 5 strict Pull-ups, 10 Push-ups, and 15 Squats) OR3 Rounds For Time: 5 rounds of Strict Cindy MRX Cindy (1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats)1,000-meter […]

In 15 Minutes establish: 1RM weighted Chest to Bar Pull-up 1RM weighted Pull-Up (chinover bar) 1 set Unbroken Max Reps Strict Pull-ups (perform in order listed) 5min AMRAP: 600m Row/Run or 1.5km Assault Bike6 Bar/Ring Muscle-Ups or 12 Chest to Bar Pull-Ups or 18 Pull-Ups Max Kettlebell Swings 32/24 or 24/16 or 20/12 Rest 3min 4min AMRAP: 400m Row/Run or 1km Assault Bike20 Kettlebebell SwingsMax Bar/Ring Muscle-Us or Chest

“A Girl Meets a Hero” by DB ” Annie Meets Jerry” For Time: 50 – 40 – 30 – 20 and 10 rep rounds of: Double UndersAb-mat Sit-ups anchored Then Run 1 mile Row 2KRun 1 mile OR For Time: Run 1 mile Row 2KRun 1 mileThen50 – 40 – 30 – 20 and 10

E2MOM Buil Up Front Squat 6 – 3 – 1Shoulder to Overhead 4 – 2 – 1Overhead Squats 3 – 2 – 1 THE AIR FORCE WOD For Time:20 Thrusters 95/65 RX+ 115/75 MRX 75/55 20 Sumo Deadlift High Pulls20 Shoulder to Overhead20 Overhead Squats20 Front Squats *Start WOD with 4 Over Bar Burpees* **Athletes

Crazy Cluster Build Up E3MOM Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts Cluster 2 = 6 Deadlifts – 4 Hang Cleans – 2 Shoulder to Overhead Cluster 3 = 2 Shoulder to Overhead – 3 Hang Clean – 4 Deadlifts Cluster 4 = 3 Deadlifts – 2 Hang

Squat Snatch Build Up E2MOM 3 – 1 – 2 – 1 – 2 – 1 – 1 CF Games 2019 WOD 1 First Cut4 Rounds For Time: 400m Run3 Rope Climbs 15′ RX+ Legless MRX 2 to15′ or 3 to 10′ 7 Squat Snatches 135/95 RX+ 185/130 MRX 95/65 Core & Handstand Development 1min HandStand /

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups**Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29,

Front Squat build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3reps – 10rep max attempt 4min AMRAP: 12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10/8 Calorie Row or Assault Bike Rest 4min 4min AMRAP: 4 Thrusters 135/95 RX+ 155/105 MRX 95/65 8 Over the Bar Burpees *Athletes choice which

Team WOD For Time: Buy-in = 48 Calorie Row or Assault Bike (1 Athlete works 1 athlete holds bar top of deadlift, switch as needed)24 Deadlifts (synchronized) 24 Box Jump Overs (alternating partner) 24 WallBall Sit-ups (partner passing) 16 Hang Power Cleans (synchronized) 16 Box Jump Overs (alternating partner) 16 Toes to Bar (synchronized) 12 Deadlifts

12min EMOM Death by Muscle-Ups to Chest to Bar Pull-Ups to Pull-Ups DB Challenge =Min 1 = 1 Muscle-Up or C2B Pull-Ups or Pull-Ups Min 2 = 2 Muscle-Ups or C2B Pull-Ups or Pull-Ups Min 3 = 3 Muscle-Ups or C2B Pull-Ups or Pull-Ups Min 4 = 4 Muscle-Ups or C2B Pull-Ups or Pull-Ups Min 5 = 5 Muscle-Ups or C2B Pull-Ups or Pull-UpsMin 6 = 6 Muscle-Ups or C2B Pull-Ups or Pull-UpsMin 7-8-9-10-11-12 **Once you Fail or Fall