“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee C2B 4 HSPU MRX Hand Release Push-Ups 8 KBS 24/16kgs RX+32/24 MRX 20/12kg

Back Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (16min cap) 16 Calorie

For Time: (5min hard cap) 50 Calorie Row or50 Calorie Bike or600m Run REST 2min from Hard Cap 13min AMRAP: 30 Double Unders10 Left Arm Dumbbell Snatch 50/35lbs

“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina

CROSSFIT LINCHPIN TEST 9 5 Rounds For Time: (20min cap)50ft Handstand Walk MRX 5 Wall Walks 5 Squat Cleans 225/155 MRX 155/105 *compare to Oct 20,

Benchmark WOD “NICOLE” 20min AMRAP: Run 400meters Max Rep Pull-Ups (once you come off bar have to run 400m) Score is total Pull-ups completed in 20min

Team WODs: In 2 Athlete teams WOD #1 2000m Row or 5k Bike For Time (Rules = Athletes must switch every 250m for Row and 0.5k for

Front Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 10min AMRAP: 1 Squat Clean2 Hang Squat

Bench Press Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 2 Rounds For Time: (12min cap) 100 Doubles or 400m

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 15min AMRAP: 21/19 Calorie Row/Bike or 300m Run15

“Barbell Barbara” by DB4 rounds for time of: (40min cap) 5 Hang Squat Cleans 135/95 MRX 95/65 20 Pull-ups MRX Ring Rows5 Power Cleans30 Push-ups 5

WOD 30 Muscle-ups for Time: (bar or ring) OR “TYLER” 5 Rounds For Time: (35min cap)7 Muscle-ups21 Sumo Deadlift High Pull 95/65 MRX 75/55 *compare

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row/ 2k Bike 6 Clean & Jerks600m

Overhead Lunge (alt legs) E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 9min AMRAP: 48 Double Unders or 18 Box Jumps 24/20” 12 Overhead Lunges (alt

One Attempt Max Kettlebell Swings (American) 8min cap non-stop/unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Chooses Load, can be

Push Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)9 Handstand Push-Ups or Push Press RX+ Strict MRX

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+) 6min AMRAP: 12 Power

“TAYLOR” 4 Rounds For Time: (20min cap) 400m Run 5 Burpee Muscle-Ups**Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon,

4 Rounds For Time: (36min cap)16 Hang Snatch 95/65 RX+115/75 MRX 75/55 12/9 Barbell Push-ups MRX Push-ups24 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10 600m Run

Weighted Pull-Ups & Muscle-Ups E2MOM 5 to 8 Strict Weighted Pull-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Ups (bar or rings)3 to 9 Muscle-Ups (bar or rings)3

Howard’s 75th – 3/4 Century Birthday WOD! 1 AMRAP for each quarter century, and 1 to grow on! 9min AMRAP: Buy In: 75 Double Unders MRX

Jerk (any style) Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 20min AMRAP: 15/12 Calorie Row/Bike or 200m Run10

Photo Credit: RJ Photography Power Clean & Hang Split Clean Build-up E2MOM 6 Power Cleans – 5 Hang Split Cleans 4 Power Cleans – 3

Back Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* Mainsite WOD (RX+) Five 3min Rounds of: 10 Front Squats 135/95

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

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

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

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team Too Tough “ by DB

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

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (20min cap) 5 Over Bar Burpee 10 Barbell

Photo credit: RJ Photography Squat Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 MainSite WOD (RX+)

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

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

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

“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

Photo credit: RJ Photography Sumo Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 3 Rounds For Time: (16min cap)14 Sumo Deadlift

“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

“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

“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

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 –

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

“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

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

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

Split Snatch Build Up E2MOM 8 – 6 – 6 – 4 – 4 – 2 – 1 CrossFit Games WOD 2012 3 Rounds For

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

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″

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 2min AMRAP: 9/6 Barbell Push-Ups MRX Push-ups 11 Deadlifts Rest 2min

Squat Snatch Build Up E2MOM 7 – 6 – 5 – 4 – 3 – 2 – 1 CrossFit Games 2019 WOD 1 (RX+) First

Deadlift & Front Squat Build-up E2MOM 12 Deadlifts – 11 Front Squats 9 Deadlifts – 7 Front Squats 6 Deadlifts – 5 Front Squats 4

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 Wallball Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+

Strict Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #4 2022 2 Rounds For Time: (20min cap)50 Burpee

Classic CrossFit Games WOD 2007 & 2013 For Time: (21min cap) 1000m Row Then 5 Rounds of:25 Pull-Ups MRX Ring Rows 7 Push Jerks 135/95 MRX

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap)800m Run49 Push-Ups49 Sit-Ups Ab-mat unanchored 49 Air Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of

15min to Establish: 3 RM Squat Snatch “Full Throttle” by DB 4 Rounds For Time: (18min cap) 40 Double Unders2 Squat Snatch 95/65 RX+135/95 MRX 75/55

15min Establish a 3 RM Bench Press Team WOD: For Time: (18min cap)P1 = Run 600m P2 = Row 600m/1.5k Bike P1 & P2 = 60

Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games WOD 2020 “Damn Diane” (RX+)3 Rounds For Time: (21min cap) 15

Cluster Build Up = E3MOM x 52 Power Clean to 2 Hang Power Clean 15min AMRAP: 5 Power Cleans10 T2B5 Hang Power Cleans 15 Calorie

Thruster Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #1 2022 (RX+) For Max Reps From 0 –

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight / 75% Body Weight21 Box Jumps/Step-ups 24/20″ MRX 20/18 *compare to Aug 9, 2020;

Benchmark WOD “NANCY” 5 Rounds For Time: (25min cap) 400m Run 15 Overhead Squats 95/65 MRX 75/55 **compare to Jul 30, 2020; Jun 25, 2018; Aug

Bench Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 TEAM WOD 5min AMRAP: P1 – 200m Row or 0.5k Bike / P2

Cluster Build Up = E3MOM x 5 3 Power Snatch to 3 Hang Power Snatch 5 Rounds For Time: (25min cap) 12 Dumbbell Snatch (alt arms)

Back Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “Double Duel” by DB 6min AMRAP: Row 1000m MRX Row 800m

“What Girl is It” by DB For Time: (35min cap) 200m Run15 Overhead Squats15 Toes to Bar250m Row15 Thrusters15 Pull-Ups400m Run15 Deadlifts15 Handstand Push-Ups MRX 2/4″

Cluster Build Up = E3MOM x 5 3 Push Press to 3 Split Jerk 4min AMRAP: 6 Shoulder to Overhead 135/95 RX+185/125 MRX 95/65lbs 6

HERO WOD “DONNY“ 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbsBurpees (regular with a

Benchmark WOD “KELLY” 5 Rounds For Time: (45min cap) 400m Run 30 Box Jumps 24/20″ MRX 20/18”30 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9’

Hang Power Snatch Build Up E2MOM 10 – 8 – 6 – 5 – 4 – 3 – 3 2 Rounds For Time: (18min cap)30 Kettlebell

HERO WOD “CG-6535″ 4 Rounds For Time: (40min cap) 400m Run/Row 65 Air Squats35 Burpee Pull-ups MRX 35 Burpees / 35 Ring Row The tragic crash

Sumo-Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 9min AMRAP: 11 Sumo Deadlifts9 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs11

Front Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “AUGUSTUS” by DBFor Time: (20min cap) 800m Run/Row or 2k Bike27 Back Squats 135/95

“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16 MRX 20/1210 Box Jumps 24/20″ MRX 20/18 *compare to 9 Jul 17*

3 Rounds For Time: (30min cap)10 Over the Bar Burpees15 Overhead Squats 95/65 RX+135/95 MRX 75/55 30 Pull-ups RX+ Chest to Bar MRX Ring Rows

MainSite WOD (RX+) 45min AMRAP: 800m Run10 Deadlifts800m Run50 Sit-ups (Barbell anchored) *Barbell Weights = 255/175lbs RX+315/215 MRX 205/135 Stretching & Flexibility Development 1min Standing

Pause Strict Press E3MOM 5 sets X 5 reps (1sec Up, 2sec pause at Top, 3sec Down) Team WOD 4 Rounds For Time: (20min cap) Partner

Pause Back Squats E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) EMOM Until Complete: (20min cap)5 Pull-Ups RX+ C2B MRX

**Tester For Time:** (5min cap) 48/40 Calorie Row/Bike or 800m Run Rest 5min – Set-up/Prep for WOD For Time: (20min cap) 12/10 Calorie Row/Bike or 200m Run 10 Dumbbell Snatch

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Arm Pump” by DB 13min AMRAP: 7 Sumo

“BIG Sexy” 5 Rounds For Time: (30min cap)6 Deadlifts 315/215lbs MRX 225/1556 Burpees5 Cleans 225/155 MRX 155/1055 Chest to Bar Pull-Ups4 Thrusters 155/105 MRX 115/754 Muscle-Ups

Congratulations to Brian and Rosemary on their wedding day! So excited to start their big day with a WOD in their honor! *********************************************************************** “I do,

Push Press Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 MainSite WOD (RX+) For Time: (18min cap) 500m Row/Run or 1.2k Bike20

Pause Deadlifts E3MOM 5 sets X 5 reps (1sec Up, 2sec pause at Top, 3sec Down) Team WOD 16min AMRAP: Partner 1 – 11 Calorie

Pause Bench Press E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) 20min AMRAP: 20 Wallball Shots 20/14 to 10/9’

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Running and Rowing Power ELIZABETH” For Time: (25min cap) Run

Deadlift Build Up E3MOM 5 x 2 **Building Up to a 2RM* “250 Club” by DBFor Time: (15min cap) 100 Double Unders75 WallBall Shots 20/14lbs to

HERO WOD “NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/16kgs *Compare

4 Rounds For Time: (30min cap) 40 Calorie Row/Bike or 800m Run 20 Over the Bar Burpees10 Barbell Push-ups MRX Push-ups5 Power Snatch 135/95lbs RX+155/105 MRX 115/75 Grip

Hang Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 MainSite WOD (RX+) 5 Rounds For Tim: (12min cap)15

“The Running Chipper” by DB For Time: (40min cap) 200m Run10 Muscle Ups Bar or Ring MRX Bupee Chest to Bar200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups

Split Jerk Build Up 5×2 E3MOM **Building Up to a 2RM (alt legs)** 11min AMRAP 22 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs 11 Box

Pause Front Squats E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) 3 Sprint Rounds For Time: (18min cap) 16/14 Calorie

Strict Press & Push Press & Push Jerks Build Up E2MOM Strict Press 10 – Push Press 8 – Push Jerk 6 Strict Press 8

“COFFLAND” For Time: (35min cap) Hang from a Pull-up Bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups (accumulate the

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 6 Deadlifts to4 Hang Clean (squat or power) to2 Shoulder to

Overhead Squat Build Up E2MOM 10 – 8 – 6 – 5 – 3 – 1 MainSite WOD (RX+) Five 2:30sec Rounds of: 400m RunMax

“Team Sumo MCGhee” by DB 30min AMRAP: Partner 1 = 5 Sumo Deadlifts *Slap Hands Partner 2 = 13 Push-Ups *Slap HandsPartner 1 = 9

Bench Press & Hang Power Snatch Build Up E2MOM 16 Bench Press – 8 Hang Power Snatch 12 Bench Press – 6 Hang Power Snatch 8

Happy Independence Weekend Recovery and Rest Closed ***************************************************************** We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe