[email protected]

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

CrossFit GAMES Event 12 Build-Up to a Max Snatch E2MOM for 20 min CrossFit GAMES Event 9 21-15-9 Reps For Time: (10min cap) Bike or Row caloriesSnatch 115/75 MRX 75/55 Core & Snatch Development 30 Right Knee to Left Elbow Plank Tucks 30 Barbell or PVC Sotts Press (snatch grip) 30 Left Knee to Right Elbow Plank

9min AMRAP: Buy-in – 1000m Run, Row or 2.5km Bike 9 Muscle-Ups (Ring or Bar) MRX Chest to Bar11 Over the Bar Burpees Rest 3min 11min AMRAP: Buy-in -1200m Run, Row or 3km Bike9 Over the Bar Burpees11 Thrusters 75/55 RX+95/65 MRX 55/35lbs Core Development 1min Max Ball Slams 30/20/14/10lbs 1min Max Barbell Sit-Up to Press CFHSV RUNNING &

Team WODs: In 2 Athlete teams WOD #1 “Rowing Showdown” **8min time cap** 1800m Row For Time (Rules = Athletes must use the same rower and switch every 300m) WOD #2 “Alternating Chipper Abilities” 20min AMRAP: Athlete 1 = 10 Pull-ups MRX Ring Rows Athlete 2 = 10 Pull-upsAthlete 1 = 5 Burpees Athlete 2