September 2023

3 Rounds For Time: (27min cap) 800m Run/Row or 2k Bike 8 Burpee Chest to Bar RX+Burpee Bar/Ring Muscle Ups MRX Burpee Pull-ups 16 Hang Squat Cleans 135/95 RX+165/115lbs MRX 95/65lbs 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 Bar […]

One Attempt Max Kettlebell Swings (American) 8min cap 40 / 32 / 28 / 24 / 16 / 12kgs *non-stop/unbroken**Athletes Chooses Load, can be different than WOD weight Team WOD“Helen with a Friend” by DB 3 Rounds For Time: (18min cap)Partner 1 – 400m Row or 1k Bike Same time Partner 2 – 400m Run **Switch each Round* P1&P2 – 21 Synchronized Kettlebell Swings P1&P2 – 12

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max 17min AMRAP: 10 WallBall Sit-ups20 Dumbbell Push-Ups (1 arm on Dumbbell/10 each arm)30 Dumbbell Snatch (alt arms)40 Crossovers RX+ Crossover DoublesDumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20 Chest & Core Development 20 DB/KB Bench Press20 Evil Wheels20 Banded Push-Ups20 Band Pull-Aparts20 DB/KB

“Funked Up Forties” by DB For Time: (40min cap) 40 DeadLifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jumps/Step-Ups 24/20″ RX 30/24 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 Cleans40 Toes to Bar40 Push Press40 Double Unders40 WallBall Shots 20/14lbs

Back Squat E2MOM 5 x 10 @ 50-60% For Time: (21min cap) 9 Bar Facing Burpees 13 Front Squats 155/105 RX+185/125 MRX115/75 18/15 Calorie Row/Bike or 400m Run Rest 1min 13 Bar Facing Burpees18 Back Squats23/19 Calorie Row/Bike or 500m Run Rest 2min 18 Bar Facing Burpees23 Back or Front Squat 28/23 Calorie Row/Bike or 600m Run Core & Squat Development 10 Cossack Squats

CrossFit Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65lbs 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 Shoulder Stretches 2x30sec

Clean & Jerk Touch and Go and Singles Practice/Build-up E3MOM 5 Touch and Go Clean & Jerks @ 75-80%5 Single Clean & Jerk @ 75-80% 3 Touch and Go Clean & Jerks @ 80-85%3 Single Clean & Jerk @ 80-85% Bar Fight – Against “The Duke” For Time: (20min cap)12 Clean and Jerks 155/105lbs MRX 125/85

CrossFit Main Site Benchmark WOD “Hard Cindy” 20min AMRAP: 5 Weighted Pull-ups 35/25lbs10 Push-ups with feet on Box 30/24”15 Squats holding a Weight Plate 45/35lbs OR “Cindy” 20min AMRAP: 5 Pull-Ups 10 Push-Ups (strict) 15 Air Squats Core Development 1min L-Sit Hang20 Hip Extensions100m Single Arm Kettlebell Farmers Carry (L Arm) 20 Good Mornings or

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If can’t keep up sit out a min and jump back in, annotate how far you got. For Time: (20min cap) ?Unbroken?

Howard’s 76th Birthday WOD 9min AMRAP: Buy In: 76 Double Unders MRX Single Unders Then, 9 Kettlebell Swings 24/16 RX+ 32/24 MRX 16/12 22 Wallball Shots 20/14 to 10/9′ MRX 14/10 to 9′ Rest 3 minutes 9min AMRAP: Buy In: 76 Double Unders MRX Single Unders Then, 9 Goblet Squats 22 Wallball Sit-ups Rest 3