October 2019

For Max Load E2MOM x 14min 1 Power Snatch to1 Overhead Squat to1 Hang Squat Snatch “New Opportunities” by DB For Time: 21 Power Snatch 95/65 RX+115/75 MRX 75/55 21 WallBall Shots 20/14lbs to 10/9″ MRX 20/10 to 9′ 21 Pull-Ups MRX Ring Rows21 Box Jumps/Step-Ups 24/20″ RX+ 30/24″ MRX 20/18″ 15 Overhead Squats 15 […]

“The Climb & Fall” by DB For Time: 100 Double-Unders10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run20 Dips Bar or Ring RX+ Ring Strict 300m Row30 Deadlifts 135/95 RX+ 165/115 MRX 95/65 400m Run40 Hand Release Push-Ups500m Row50 Wall-Ball Sit-Ups 20/14 MRX 20/10lbs 400m Run40 Hand Release Push-Ups300m Row30 Deadlifts 135/95 RX+ 165/115 MRX

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time:50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *REMINDER* We will be hosting The OPEN today at 1PM! Open Gym is canceled. We WILL have regular classes at 3pm and 4pm.

Back Squats & Lunges E2MOM 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats – 6 Back or Front Rack Lunges 6 Back Squats – 6 Back or Front Rack Lunges 12min AMRAP: 12 Calorie Row or Assault Bike12 Overhead Squats 115/75 RX+ 135/95 MRX 95/65 12 Calorie Row or Assault Bike12 Lunges (Back or Front Rack)12 Calorie Row or Assault Bike12 Front

OPEN WOD 20.2 20 Minute AMRAP of: 4 Dumbbell Thrusters 50/35 Ages 14-15 and 55+ 35/20 6 Toes To Bar 24 Double Unders Scaled ages 16-54: 35/20, hanging knee raises and single unders Scaled ages 55+: 20/15, sit-ups, single unders Core and Grip Development: 100m plate pinch grip carry20 DB sit ups to press20 Bulgarian

Hang Power & Hang Squat Clean E2MOM 4 Hang Power Cleans – 3 Hang Squat Cleans 3 Hang Power Cleans – 2 Hang Squat Cleans 2 Hang Power Cleans – 1 Hang Squat Clean 1 Hang Power Clean – 1 Hang Squat Clean “Right Jab” by DB 6min AMRAP: 18 Kettlebell Swings 24/16kgs RX+ 32/24

Minute Drills w/30sec Rest/Transition1st min = Max Strict Handstand Push-Ups Rest 30sec 2nd min = Max Cal Row or Assault Bike Rest 30sec 3rd min = Max Reps Strict Dips Rest 30sec 4th min = Max Double-Unders Rest 30sec Rest 2min and Repeat starting at Min 1, but this time Kipping HSPU, Kipping Dips, all other moves stay

“The Christopher Columbus Chipper” by DBFor Time:-14 SDHP 95/65 RX+ 115/75 MRX 75/55-14 Hang Power Snatch-14 OHS-14 Barbell Push-Ups-500m Nina Row **Add cargo/wt**-14 Over Bar Burpees-14 Power Cleans 115/75 RX+ 135/95 MRX 95/65-14 Thrusters-500m Pinta Row **Add cargo/wt**-14 Deads 135/95 RX+ 155/105 MRX 115/75-14 Hang Power Cleans-14 Front Squats-14 S2O-500m Santa Maria Row **Add cargo/wt**-14

Power Clean E2MOM 3 – 3 – 2 – 2 – 1 – 1 “The CHIEF is Dead” 5 x 4min AMRAPs: 3 Power Cleans 135/95 MRX 95/65 6 Push-Ups9 Air Squats12 Deadlifts 1min Rest *Start each 4 minute style where you left off on the previous cycle. Repeat for a total of 5 cycles.

“TOMMY V” For Time:21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′ 15 Thrusters9 Rope Climbs 15′ MRX 9 to 10′ or 6 to 15′9 Thrusters6 Rope Climbs 15′ MRX 6 to 10′ or 3 to 15′ In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in