September 2021

Tempo Back Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% 4min AMRAP: 8 Front Squats 135/95 RX+165/115 MRX 95/65 4 Chest to Bar RX+4 Bar Muscle Ups MRX Pull-Ups REST 2min 3min AMRAP: 6 Power Cleans3 Chest to Bar RX+3 Bar or Ring Muscle Ups MRX Pull-Ups REST 1min 2min AMRAP: 4 Hang Squat Cleans2 Chest […]

“T” 5 Rounds For Time: (31min cap) 100-meter sprint 10 Squat Clean Thrusters 115/75 MRX 85/55 15 Kettlebell Swings 32/24kgs MRX 24/16kgs100-meter sprint REST 2min After Each Round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations

Tempo Strict Press E3MOM5 Sets X 3-6 Reps @ 50-75% For Time: (22min cap)20 Handstand Push-Ups RX+Strict MRX2/4″ Rise / 5 WallWalks 400m Run/Row or 1k Bike20 Shoulder to 0verhead 95/65 RX+115/75 MRX 75/55100 Doubles or 25 Box Jumps20 Dips RX+Strict (ring or bar dips for all) 400m Run/Row or 1k Bike20 Barbell Push-Ups MRX Push-Ups100 Doubles or 25 Box Jumps20 Over the Bar

Air Force Birthday “JAG 28” For Time: (30min cap) Run 800 meters 28 Kettlebell Swings 32/24kgs MRX 24/16kgs28 Strict Pull-ups MRX Ring Rows28 Kettlebell Hang Clean & Jerk (*14 each arm*) 28 Strict Pull-ups MRX Ring RowsRun 800 meters *compare to 18 Sep 2016; 14 Sep 14* Hero WOD for an Alabama Airmen on the Air Force’s

“Funked Up Forties” by DB For Time: (40min cap) 40 Deadlifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jump/Step-Up 24/20″ RX30/24 40 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/1240 Kettlebell Goblet Squats40 Chest to Bar Pull-ups MRX 40 Pull-ups40 Military Anchored Sit-Ups RX+GHD Sit-Ups 40 Hang Power Clean40 Toes to Bar40 Push Press40 Double Unders40 WallBall Shots 20/14lbs

CrossFit GAMES Master’s Event 4 For Time: (28min cap)84/68 Calorie Bike/Row or 1200m Run42 Wallball Sit-ups RX+ WB GHD Sit-ups 20/14lbs MRX WB Sit-ups 20/10lbs42 Front Squats 100/70 MRX 75/55 RX+*DB Squat 2×50/35lbs 8 Wall Walks RX+84ft Handstand Walk 42 *Front Squats 100/70lbs RX+150/100 MRX 75/55 8 Wall Walks RX+84ft Handstand Walk Handstands & Abs 20 Plank Shoulder

12min Build-up to a Max Thruster For Time: (25min cap) 210 Double Unders 21 Thrusters 95/65 RX+115/75 MRX 75/55lbs 21 Toes to Bar or 21 Wallball Sit-ups 20/14 MRX 20/10lbs 150 Double Unders15 Thrusters 15 Toes to Bar or 15 Wallball Sit-ups 90 Double Unders9 Thrusters9 Toes to Bar or 9 Wallball Sit-ups Core, Guns & Grip Development 100m Plate Pinch Carry20

Sumo Deadlift or Deadlift Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 4 Rounds For Time: (20min cap)16 Sumo-Deadlifts 185/125 RX+225/155 MRX135/95 400m Run/Row or 1km Bike8 Deadlifts2 Rope Climbs 15’ RX+1 Legless +1 w Legs MRX2x10 or 1×15’ Core Development & Stretching 16 Hip Extensions30sec Butterfly Stretch x 216 Barbell or Banded Good Mornings 30sec Straddle

Tempo Bench Press E3MOM 5 Sets X 3-6 Reps @ 50-75% 12min AMRAP: 9/6 Barbell Push-ups MRX Push-ups12 Hang Clean 135/95 RX+185/125 MRX 95/65 6 Shoulder to Overhead Chest & Core Development 2×12 DB/KB Bench2×12 Evil Wheels2×12 Dips (ring & bar)2×12 Band Pull Aparts (across chest)

“TAMA” For Time: (31min cap)800m One Arm Kettlebell Farmers Carry RX 32/24 MRX 24/16 31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm Kettlebell Farmers Carry31 Toes to Bar 31 Push-Ups – add weight to bar31 Hang Power Cleans 135/95 MRX 95/65 200m One Arm KB Farmers Carry *compare to 27 Sep 2020**HERO WOD