October 2020

“René” 7 Rounds For Time: 400m Run 21 Walking Lunges15 Pull-ups9 Burpees*If you have a 20-lb. 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 Valley […]

For Time: 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Assault Bike 18min AMRAP: 6 Pull-Ups RX+ Strict9 Push-Ups12 Air Squats RX+ Pistols (alt)200m Run / Row or 0.5km A-Bike6 Toes to Bar9 Barbell Push-Ups12 Front Squats 95/65 RX+115/75 MRX75/55 CFHSV Running & Endurance WOD: 1 mile run *for leaderboard* rest 5

Deadlift Build Up E2MOM 5 – 3 – 2 – 1 – 1 CF GAMES WOD (RX+ Option) “Damn Diane” 3 Rounds For Time:15 Deadlifts 255/165lbs RX+315/205 MRX 205/135 15 Strict Handstand Push-Ups RX+ Strict 3.5/2″ deficit MRX 2/4″ rise

Power Snatch Build Up E2MOM 4 – 3 – 2 – 1 – 1 5 Rounds For Time: 200m Run / Row or 0.5k Assault Bike 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′15 WallBall Sit-Ups10 Power Snatch 95/65 RX+115/75 MRX 75/55 Isometric Core Development 30sec Plank Bird Dog Hold L/R1min Hollow Hold30sec

Hang Power & Hang Squat Clean E2MOM 4 Hang Power Clean – 3 Hang Squat Clean 3 Hang Power Clean – 2 Hang Squat Clean 2 Hang Power Clean – 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

Strict Press E3MOM 8 – 4 – 2 – 6 – 3 10min AMRAP: 5 Split Jerk (alt feet) 115/75 RX+145/100 15 Box Jumps 24/20 RX+30/24 MRX20/18″ 10 Shoulder to Overhead MRX 85/60lbs30 Double Unders Handstand Walk Development 2 Pike Walks around Box10 Shoulder Taps Handstand on Wall5 Attempts HS walk100m KB OH Walk100m OH

Front Squats E3MOM 8 – 4 – 2 – 6 – 3 “A Deadly Mile” by DB For Time: 10 Sumo Deadlifts – 400m Run/Row – 20 Deadlifts Rest 1min 10 Chest to Bar Pull-Ups – 200m Run/Row – 20 Pull-Ups Rest 1min 10 Kettlebell Sumo Deadlift High Pull – 400m Row/Run – 20 Kettlebell

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB100 Burpee Chest to Bar Pull-Ups for Time “GENERAL Patton” by DB50 Burpee Muscle-Ups for Time (Bar or Ring)

“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups or 10 Shoulder to Overhead RX+ 8/4″ deficit 200m Run / Row or 0.5k Assault Bike20 Dips Bar or Ring RX+ Ring Strict 300m Row / Run 30 Deadlifts 135/95 RX+ 165/115 MRX 95/65 400m Run / Row or 1km Assault Bike40

Thruster Build Up (from floor) E2MOM 5 – 3 – 2 – 1 – 1 CrossFit GAMES WOD (RX+ option) “Friendly FRAN” 3 Rounds For Time:21 Thrusters 95/65lbs RX+115/85 MRX 75/55 21 Pull-ups RX+ Chest to Bar MRX Ring Rows