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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

Congratulations to the newest members of our Black Shirt Club and Green Team who completed the skills test this past Sunday! Black Shirt Club: Back Row L to R: Sean Freeman, Griffin Blake, Alex Ankrom, River Phanco, Christian Shirey, Angel Santiago, Jake McClendon, Matrice Woods, Adam Callis, Michael Lupo Front Row L to R: Tyler

“DB Tabata Time” by DB For Max Reps of Each Exercise: Dumbbell Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate Dumbbell Left Arm Thrusters Rest 2 minute/rotate Wallball Sit-Ups 20/14 MRX 20/10lbs Rest 2 minute/rotate Dumbbell Snatch Left Arm Rest 2 minute/rotate Dumbbell Right Arm Thrusters Rest 2 minute/rotate Dumbbell Step-Ups 24/20″ MRX 20/18″

Split Snatch Build Up E2MOM 8 – 6 – 6 – 4 – 4 – 2 – 1 CrossFit Games WOD 2012 3 Rounds For Time: (18min cap)8 Split-Snatch (alt legs) 115/75lbs MRX 95/65 7 Bar Muscle Ups MRX Burpee Chest to Bar400m Run Core & Handstand Development 1min HandStand / High Plank Shoulder Taps 1min

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For Time: (20min cap) 12 Deadlifts 155/105lbs MRX 125/85 3 Over the Bar Burpees9 Hang Power Cleans3 Over the Bar Burpees 6 Push Jerks3 Over the Bar Burpees **REST 1min after

CrossFit Games Master/Teens WOD 2015 “Long Chipper” For Time: (25min cap) 1000m Run 25 Power Cleans 135/95 MRX 95/65 25 Box Jump Overs 24/20″ MRX 20/18″ 25 Chest to Bar MRX Pull-Ups50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 25 Chest to Bar MRX Pull-Ups25 Box Jump Overs 24/20″ MRX 20/18″ 25 Power Cleans

CrossFit Games WOD 2008 5 Rounds For Time: (10min cap)5 Deadlifts 275/185lbs MRX 225/155 10 Burpees (jump, open hips, clap Overhead) Core Development 15 GHD Sit-ups15 Hip Extensions 15 Weighted Sit-ups 15 Reverse Hypers 15 Hollow Rocks15 Superman Arches ***************************************************************** We will be hosting our Black Shirt Club / Green Team Skill Test TODAY! Sunday, August

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 2min AMRAP: 9/6 Barbell Push-Ups MRX Push-ups 11 Deadlifts Rest 2min 2min AMRAP: 4 Over the Bar Burpees 8 Hang Power Cleans Rest 2min 4min AMRAP: 6/4 Barbell Push-Ups MRX Push-ups 9 Deadlifts6 Hang Power Cleans Barbell Weight = 115/75 RX+135/95