September 2022

Strict Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 5min AMRAP: 10 Handstand Push-Ups or 10 Shoulder to Overhead 155/115 MRX 115/75 1 Rope Climb 15’ RX+ Legless MRX 10’ Rest 2min 5min AMRAP: 10 Shoulder to Overhead or 10 Handstand Push-Ups20 Box Jumps 24/20 RX+30/24 MRX 20/18” *athletes choice on which […]

5 Rounds For Time: (25min cap) 500m Run/Row or 1.2k Bike 5 Burpee Chest to Bar RX+Burpee Bar Muscle Ups MRX Chest to Bar 10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65 Core Isometrics 1min L-Sit Bar Hang30sec Plank Bird Dog Hold Left/Right 1min Hollow Hold30sec Plank Bird Dog Hold Right/Left 1min Squat Hold 1” over WallBall 1min

“Team Fast Fifties” by DB For Time: (40min cap) 50 Kettlebell Swings (synchronized) 24/16kgs RX+ 32/24 MRX 20/12 50 Box Jumps Overs (alternating) 24/20″ RX+ 30/24″ MRX 20/18″ 50 Pull-ups RX+C2B (1 hangs, 1 works) 50 Back Rack Barbell Lunges (alternating) 95/65 RX+ 115/75 MRX 75/55lbs50 WallBall Sit-ups 2′ apart (partner passing) 50 Shoulder to Overhead (1 holds locked Overhead, 1 works)50 Calorie Row or Bike (1 in

“The Love of Labor” by DB For Time: (40min cap) 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats6 Power Clean100m Run 7 Push Press 8 Back Squats 9 Power Clean 200m Run 10 Push Press 11 Back Squats 12 Power Clean 400m Run 13 Push Press 14 Back Squats 15 Power Clean 800m Run

Photo credit: RJ Photography Sumo Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 7 Toes to Bar Rest 3min / Add or Lower Weight 3 Rounds For Time: 7 Sumo Deadlifts 315/215 RX+365/235 MRX 255/175 14 Toes to

“Saved by the Barbell” by CF HQ 3 Rounds For Max Reps of: Minute 1 = Burpees (to a plate)Minute 2 = WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ Minute 3 = Deadlifts 115/75lbs MRX 95/65 Minute 4 = WallBall Sit-Ups 20/14 MRX 20/10 Minute 5 = Hang Power Cleans 115/75 MRX 95/65

Run/Row 400m or 1k Bike x 3 times E3MOM (score is slowest time) REST 3min Start WOD For Time Alternating Reps of: (25min cap) 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 Hang Clean 115/75 RX+135/95 MRX 95/65lbs 20 – 18 – 16 – 14

“TAMA” For Time: (31min cap)800m One Arm Kettlebell Farmers Carry 32/24kgs MRX 24/16kgs31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm Kettlebell Farmers Carry 31 Toes to Bar31 Push-Ups (add weight to bar)31 Hang Power Cleans 135/95 MRX 95/65 200m One Arm Kettlebell Farmers Carry *compare to Sep 12, 2021; Sep 27, 2020;

Overhead Squats E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 15min AMRAP: 25/20 Calorie Row/Bike or 400m Run15 Deadlifts 95/65 RX+115/75 MRX 75/55lbs 10 Overhead Lunges (forward or backward/stationary) 5 Overhead Squats Core & Pistol Development 10 Kettlebell Overhead Reverse Lunges (alt legs)10 Pistols Each Leg or Progressions1min Handstand Hold10 Kettlebell Front Rack Reverse