September 2022

Photo Credit: RJ Photography Power Clean & Hang Split Clean Build-up E2MOM 6 Power Cleans – 5 Hang Split Cleans 4 Power Cleans – 3 Hang Split Cleans 2 Power Cleans – 1 Hang Split Clean 5 Rounds For Time: (15min cap) 5 Over the Bar Burpees 5 Power Cleans5 Barbell Push-ups MRX Push-ups 5 Hang […]

Back Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* Mainsite WOD (RX+) Five 3min Rounds of: 10 Front Squats 135/95 RX+185/125 MRX 95/65 10 Box Jumps 24/20″ RX+36/30″ MRX 20/18″ Max Calorie Row or Bike Rest 3 minutes between rounds *Score is total calories from all 5 rounds* Core Development 2min High

Photo credit: RJ Photography For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 18min AMRAP: 18 Dumbbell Snatch (alt arm) 18 WallBall Shots18 Calorie Row / Bike or 300m Run Wallball Shots = 20/14lbs to 10/9’ RX+ 11/10’ MRX 20/10lbs to 9’ Dumbbells = 50/35 RX+ 65-70-75/45-50-55 MRX 35/20 Guns & Flexibility Development 2×18

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 Hero WOD for an Alabama Airmen on the Air Force’s Birthday U.S. Air Force Senior Airman Mark Forester,

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team Too Tough “ by DB 24min AMRAP: 12 Hang Power Snatch12 Toes to Bar or WallBall Sit-Ups**Continuous 12 Calorie Row or Bike by Partner 1/ Partner 2 ** Barbell Weights = 95/65 RX+115/75 MRX 75/55 Wallballs =

Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 12min AMRAP: 60 Double Unders or 10 Calorie Row/Bike6 Wall Walks RX+ 50ft Handstand Walk10 Deadlifts 225/155 RX+275/185 MRX 165/115 Core Development 1min High Plank Hold15 Hollow Rocks1min Right Side Low Plank Hold 15 Hollow Rocks1min Left Side Low Plank Hold 15 Hollow Rocks1min

12min EMOM Death by Muscle Ups to Chest to Bar to Pull-Ups Challenge Minute 1 = 1 Muscle Ups (bar or ring) Minute 2 = 2 Muscle UpsMinute 3 = 3 Muscle Ups Minute 4 = 4 Muscle Ups or 4 Chest to BarMinute 5 = 5 Muscle Ups or 5 Chest to BarMinute 6 = 6 Muscle Ups or 6 Chest to Bar or 6 Pull-UpsMinute

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (20min cap) 5 Over Bar Burpee 10 Barbell Push-up MRX Push-up15 Power Clean 135/95 RX+165/115 MRX 95/65 20 Box Jump Over 24/20” RX+30/24 MRX 20/18 Core & Chest Development 20 DB/KB Bench press20 Barbell Sit-Up to Press20 Barbell

CrossFit Main Site New Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65 40 Sit-Ups (barbell anchored) 50 Double-Unders Rest 3min between each round Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch Spend 3min on PVC

Photo credit: RJ Photography Squat Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+) 20min AMRAP: 500m Row/Run or 1.2k Bike50 Air Squats RX+ Pistols (alt legs)10 Squat Snatch 95/65 RX+135/95 MRX 75/55 Core & Pistol Development 15 Wallball Leg Lifts15 Pistols Left Leg15 Evil Wheels15