9 min amrap

3 power cleans
3 pullups strict
30 du

3 rounds

60 squats
30 K2E
30 ring push ups

courtesy crossfit.com

Rest Day!!


Play outside...

For fun:

5km on Airdyne

for super fun:

10km on Airdyne

15 min AMRAP

10 KB Swings
15 Sumo deadlift with KB
20  Goblet Squats

every time the kb is set down 5 hollow rocks

10 RFT
50 Double Unders
3 BWT Back Squats

100 push ups for time

3 RFT

12 MBC
12 Push Ups
24 DU

rest 2 min then:

2 RFT

12 MBC
12 Push Ups
24 DU

 rest 1 min then:

1 RFT

12 MBC
12 Push Ups
24 DU

12-10-8-6-4-2

OVH Lunge
Pull ups

21-15-9
deadlifts
push ups

6 ROUNDS

5 pullups
10 wallballs
25 double unders

1-1-1-1-1

squat snatch or
power snatch OVHS squat then:

ANNIE:
50-40-30-20-10
DU
SU

6 rounds

dumbells
50#/35#

5 burpies
5 front squats
5 push press
5 step ups
then
100 double unders

Friday fun...

10x

5 push ups
10 box jumps
5 t2b
10 lunges (each leg)

10-8-6-4-2

power clean 95/65 each round add 20#
pull ups

6x
5 heavy thrusters
5 bar facing burpees

4x

10 C2B Pull Ups
20 Lunges
10 HSPU
20 Squats
10 Ring Dips
20 Box Jumps

1-1-1-1-1-1

Power Snatch

then
60 cal row
60 sit ups

30 dumbell burpee split jerks

3rounds:

3min AMRAP
5  push ups
10 box jumps
1 min rest

15 min AMRAP

2 C2B Pulls - strict
8 air squats
2 ring dips

Immediately after
300m sprint on rower then
300m sprint on ski erg

1-1-1-1-1

Find Max clean and Jerk

21-15-9-15-21

wallball
kb swings

4x
10 DB Deadlift
7 T2B
5 push ups

4 x (20 min time cap)
30 cal row
15 PP
10 burpees
5 Bar MU

Annie
50-40-30-20-10
DU
SU
on the top of every minute: 5 MB Cleans

21-15-9

Dumb bell thrusters
Front rack Lunge

5x

30 wallballs
12 Dl
9 PC
6 SH 2 OVH

5x

5 Heavy Deadlifts
10 Ring Dips

Row Cindy Row

10x
5 pull ups
10 push ups
15 squats
200m row

6 min AMRAP

6 clean and jerk
6 step ups with bar in front rack
6 bar facing burpees

6 rounds

10 SA ground to Overhead (40/70#)

12  goblet lunges

Fallen heros...

EMOM for 10 minutes

5 deadlifts
4 power cleans
3 front squats

25 thrusters
25 slam balls
25 burpee pull ups

150 double unders

25 burpee pull ups
25 slam balls
25 thrusters

4x
10 dumbell cleans
10 front rack lunges
15 push ups

8x
20 secs on
10 secs rest
Wall ball shots

then

8x
20 secs on
10 secs rest
Toes to Bar

Dianne:

21-15-9

Deadlifts
HSPU

100 box jump overs
100 dumbell push press
100 sit ups

emom
1-4 t2b

5x

3   squat cleans
10 push ups
50 DU

3x
15 thrusters
12 burpees

work on parallettes

4x
20 pass throughs
10 push ups
20 lateral jumps over parallettes
10 mountain climbera

then 3x
10 T2B
20 Sit Ups

5x
21 ovh lunge with medicine ball
15 med ball cleans
9 burpees jumping over bar

3-2-1- Gobble!

3x
12 Deadlifts
15 Ring Push ups

3x
1min - to do 20 box jumps
1min - to do 20 KB Swings
1min - to do 20 push press
1 min rest

3x
1min - to do 12 wall balls
1min - to do 12 burpees

3x
1min - to do 15 calorie row /ski/or bike
2 min rest

1-2-3 Burpee!

15x

1 deadlift
2 power snatch
3 OVHS

21-15-9
Dumb bell thrusters
Pull ups

5x

50 double unders
30s bar hang
5 ring dips

3x

50 air Squats
40 sit ups
30 kb swings
20 box jumps
10 pullups

"Isabel"

3x
15 slam balls
12 burpees

4x

10 ring dips
10 t2b
200m run

1-1-1-1-1-1-1

Clean and Jerk

21-15-9

push ups
box jumps
lunges (each leg)
burpees
double unders
sit ups

3x
35wallballs
15 pull ups

friday fun...

5 x
1 min max pullups/bar hang
rest 2 min then...

500m sprint on the rower then...

30cal assault bike

Foundation sessions start next week, September 18th, at the Second Street Studio!
Mondays:       8:10am - 40 min
Wednesdays:  8:15am - 60 min

$100/month - 2 sessions/week
$60/month - 1 session/week
$20 drop in

Call Tom or Patsy to register.

Hell of a Hump Day!

10 sit ups
20 squats
30 t2b
40 lunges
50 kb swings
40 lunges with KB
30 sit ups with KB
20 squats  with KB
10 T2B

4x

7 box jump overs
7 DB burpee OVH step ups

10 Double Unders   10 Pull ups
20 Double Unders     9 Pull ups
30 Double Unders     8 Pull ups
40 Double Unders     7 Pull ups
50 Double Unders     6 Pull ups

4x
5 Bar MU
10 HSPU
200m run

Death by Death by... 30 time cap

Strict pull ups
power cleans
push ups
sit ups
squats

Minute 1- 1 pullup then rest until minute 2 then:
Minute 2 - 2 pullups
Minute 3 - 3 pullups

continue until unable to complete reps in a minute then move to the next exercise continue this pattern for 30 minutes

3x
5 SA Dumb bell  Snatch
10 SA Dumbell Front Rack Lunges
15 Burpees

5x

25 DU's
10 HSPU

Details at GymnasticsWOD

Squat Clean

1-1-1-1-1-1-1

3x
5 power snatch  75/45
5 ovhs

2x
5 power snatch  95/65
5 ovhs

1x
5 power snatch  115/85
5 ovhs

then back up :)

50-40-30-20-10

Double Unders
Sit Ups

Power Snatch

8-    95/65#
6-   115/85#
4-   135/105
2-   155/115

100m sprint after each round

20-16-10

Fr Rack Lunge
Pull ups

its back... Thruster Thursday!! :)

9x

5 thrusters
5 burpees

800m run then:

4x
5 pull ups
10 push ups
15 squats

400m run then:

3x
5 T2B
10 Box Jumps
15 Wallballs

200m run then:

2x
2 HSPU or 6 elevated push ups
2 Pistols or 6 assisted pistols
2 MU or 6 c2b pulls and 6 ring dips

12-8-4

Clean and Jerk

4x

12 box jump overs
200m row
12 Shoulder Press

21-15-9-15-21

SDHP with KB
burpee box jump

Details at GymnasticsWOD

20 wall ballshots
200m run
200m row

30 wallball shots
300m run
300m row

40 wallball shots
400m run
400m row

7min amrap

10 t2b/pull ups
5 hang squat cleans

Fun Friday...

4 x

7 OVHS
10 Rollover Burpees
7 pull ups

4x

10 power cleans
20 double unders

4x

35 wallballs
15 pullups

9min AMRAP

15 KB Swings
10 Ring push ups
15 Goblet Squats

Friday Fun

3 rounds
20 SA Dumb bell Snatch
20 OVH Lunge
200m run

21 thrusters 95/65
21 slam balls

11 thrusters 105/75
21 slam balls

5 thrusters 115/85
21 slam balls

7min amrap

21 double unders
14 pistols
7 ring rows

3x

15 front squats
15 t2b
200m run/25 cal bike/250m row (switching each round)

21-15-9

Deadlifts
Ring Dips

4 rounds

5 high hang snatch
100m run
 8 ring rows

 5 x
10 Shoulder Press
30 Double Unders

then
5 MU
50 Air squat

21-15-9-15-21

Wall balls
T2B

20min time cap

50 cal row
50 box jumps
50 burpees
50 kb swings
50 thrusters

12 sqaut cleans
100m run
add weight:
10 squat cleans
100m run
 8 squat cleans
100m run
add weight:
6 squat cleans
100m run
add weight:
4 squat cleans
100m run
add weight:
2 squat cleans
100m run

7-1    Power snatch
10-70 Double Unders

then:
50 Wallballs every break add 5 burpees

4x

20 SA Dumbell OV Lunge
7 Ring Dips
200m run