METCON

5 rounds for time:

• KB Swings, 20 reps Right Arm
• Walking Overhead KB Lunges, 25
• KB Swings, 20 reps Left Arm
• Walking Overhead KB Lunges, 25m
• Ring Dips, 20 reps

Post times and loads to comments.

METCON

5 rounds for time:

• KB Swings, 20 reps Right Arm
• Walking Overhead KB Lunges, 25
• KB Swings, 20 reps Left Arm
• Walking Overhead KB Lunges, 25m
• Ring Dips, 20 reps

Post times and loads to comments.

OLYMPIC WEIGHTLIFTING & "TABATA THIS"

HANG POWER SNATCH 3-3-3-3-3-3-3 reps

---------------------------------------------------

"TABATA THIS"

• 20:10 x 8 with 1 minute rest between exercises
• Pullups
• Pushups
• Situps
• Squats
• Row

Post score to comments.

OLYMPIC WEIGHTLIFTING & "TABATA THIS"

HANG POWER SNATCH 3-3-3-3-3-3-3 reps

---------------------------------------------------

"TABATA THIS"

• 20:10 x 8 with 1 minute rest between exercises
• Pullups
• Pushups
• Situps
• Squats
• Row

Post score to comments.

CFE RUN DRILLS & METCON

CFE Run Drills

---------------------------------------

5 rounds for time:

• Deadlift, 5 reps
• Knees to Elbows, 10 reps

Post times to comments.

CFE RUN DRILLS & METCON

CFE Run Drills

---------------------------------------

5 rounds for time:

• Deadlift, 5 reps
• Knees to Elbows, 10 reps

Post times to comments.

CLOSED

CLOSED

FIGHT GONE BAD IV

This workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating 3 rounds. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
  
• Sumo deadlift high-pull: 75 pounds (Reps)
  
• Box Jump: 20" box (Reps)
  
• Push-press: 75 pounds (Reps)
  
• Row: calories (Calories)
  

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

FIGHT GONE BAD IV

This workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating 3 rounds. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
  
• Sumo deadlift high-pull: 75 pounds (Reps)
  
• Box Jump: 20" box (Reps)
  
• Push-press: 75 pounds (Reps)
  
• Row: calories (Calories)
  

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

SKILLS & DRILLS

2-3 rounds for completion:

• Jump Rope (2 min)
• Prone Iso Abs (1 min hold)
• Turkish Get Up (3/side)
• Tuck Sit (3x10 sec hold)
• Renegade Row (10/side)
• HSPU (10 reps)
• Ring Support (30 sec hold)
• Alt Arm KB Swing (10/side)
• Low KB Windmill (10/side)
• Ring Pushup (10 reps)
• L-Pullup (10 reps)
• High KB Windmill (10/side)
• Skin The Cat (5 reps)

SKILLS & DRILLS

2-3 rounds for completion:

• Jump Rope (2 min)
• Prone Iso Abs (1 min hold)
• Turkish Get Up (3/side)
• Tuck Sit (3x10 sec hold)
• Renegade Row (10/side)
• HSPU (10 reps)
• Ring Support (30 sec hold)
• Alt Arm KB Swing (10/side)
• Low KB Windmill (10/side)
• Ring Pushup (10 reps)
• L-Pullup (10 reps)
• High KB Windmill (10/side)
• Skin The Cat (5 reps)

LIFTING WOD

5 rounds for max reps:

• BW Bench Press
• Pullups
• BW Back Squats

Post reps for all three exercises in all rounds.

LIFTING WOD

5 rounds for max reps:

• BW Bench Press
• Pullups
• BW Back Squats

Post reps for all three exercises in all rounds.

METCON

7 rounds for time:

• MB Clean, 20 reps
• Sledgehammer Tire, 20 reps

Post times to comments.

METCON

7 rounds for time:

• MB Clean, 20 reps
• Sledgehammer Tire, 20 reps

Post times to comments.

OLYMPIC WEIGHTLIFTING & CFE (ROW)

Power Clean 5-5-5-5-5 reps

Post loads to comments.

---------------------------------------------

Tabata Row

• 20:10 X 8 rounds, 20 seconds on, 10 seconds off.

All out effort! Post distance to comments.

OLYMPIC WEIGHTLIFTING & CFE (ROW)

Power Clean 5-5-5-5-5 reps

Post loads to comments.

---------------------------------------------

Tabata Row

• 20:10 X 8 rounds, 20 seconds on, 10 seconds off.

All out effort! Post distance to comments.

METCON

For time:

• Wallball Shots, 75 reps
• SDHP, 75 reps
• Box Jumps, 75 reps
• Push Press, 75 reps
• Row, 45 calories

Complete all the reps of each exercise before moving on to the next exercise. Post loads and times to comments.

METCON

For time:

• Wallball Shots, 75 reps
• SDHP, 75 reps
• Box Jumps, 75 reps
• Push Press, 75 reps
• Row, 45 calories

Complete all the reps of each exercise before moving on to the next exercise. Post loads and times to comments.

REST DAY

REST DAY

METCON

21-15-9 reps for time:

• 400m run
• Deadlifts
• Knees-to-elbows
• Burpees

Post loads and times to comments.

METCON

21-15-9 reps for time:

• 400m run
• Deadlifts
• Knees-to-elbows
• Burpees

Post loads and times to comments.

SEPTEMBER PAINSTORM

Buy in:

• Max reps of thrusters @ 3/4 bodyweight, then
• Matching number of muscle-ups

Start timer and do AMRAP (As Many Rounds As Possible) for 30 minutes:

• Row 250m
• Run 250m

Cash out:

• Same number of thrusters @ 3/4 bodyweight as buy-in, then
• Same number of muscle-ups

Stop timer after last muscle-up. Post total distance covered, thruster load used, and total time to comments.

SEPTEMBER PAINSTORM

Buy in:

• Max reps of thrusters @ 3/4 bodyweight, then
• Matching number of muscle-ups

Start timer and do AMRAP (As Many Rounds As Possible) for 30 minutes:

• Row 250m
• Run 250m

Cash out:

• Same number of thrusters @ 3/4 bodyweight as buy-in, then
• Same number of muscle-ups

Stop timer after last muscle-up. Post total distance covered, thruster load used, and total time to comments.

OVERHEAD SQUATS & "CINDY"

OVERHEAD SQUATS 5-5-5-5-5 reps

------------------------------------------

"CINDY"

• 5 Pullups
• 10 Pushups
• 15 Squats

Post rounds to comments.

OVERHEAD SQUATS & "CINDY"

OVERHEAD SQUATS 5-5-5-5-5 reps

------------------------------------------

"CINDY"

• 5 Pullups
• 10 Pushups
• 15 Squats

Post rounds to comments.

CFE WOD

Run:

• 1 Mile TT, Rest 3 Min
• Then hold 3x400m (30 seconds rest between) at your 1 mile pace for the 1 mile TT

Post times to comments.

CFE WOD

Run:

• 1 Mile TT, Rest 3 Min
• Then hold 3x400m (30 seconds rest between) at your 1 mile pace for the 1 mile TT

Post times to comments.

METCON

5 rounds for time:

• Box Jump, 30 reps
• Push Press, 30 reps
• Row, 15 calories

Post times to comments.

METCON

5 rounds for time:

• Box Jump, 30 reps
• Push Press, 30 reps
• Row, 15 calories

Post times to comments.

"THE HORRIBLE HUNDRED"

For time:

• Deadlift, 25 reps (215#)
• Squat Clean & Jerk, 25 reps (125#)
• Thruster, 25 reps (75#)
• Overhead Squat, 25 reps (45#)

Place weights in this order on bar: first 5#, 10#, 25#, 45# last. Use the same bar and unload to appropriate weight for each exercise. Post times and loads to comments.

CLOSED

CLOSED

"THE HORRIBLE HUNDRED"

For time:

• Deadlift, 25 reps (215#)
• Squat Clean & Jerk, 25 reps (125#)
• Thruster, 25 reps (75#)
• Overhead Squat, 25 reps (45#)

Place weights in this order on bar: first 5#, 10#, 25#, 45# last. Use the same bar and unload to appropriate weight for each exercise. Post times and loads to comments.

TEAM WOD

For time:

• 100 Pullups
• 200 Pushups
• 300 Situps
• 400 Squats

Complete total reps as a team. Only 1 person can be moving at a time per team. 2 people per team. Post times to comments.

TEAM WOD

For time:

• 100 Pullups
• 200 Pushups
• 300 Situps
• 400 Squats

Complete total reps as a team. Only 1 person can be moving at a time per team. 2 people per team. Post times to comments.

"CROSSFIT TOTAL"

BACK SQUAT, 1 RM

SHOULDER PRESS, 1 RM

DEADLIFT, 1 RM

Post total to comments.

"CROSSFIT TOTAL"

BACK SQUAT, 1 RM

SHOULDER PRESS, 1 RM

DEADLIFT, 1 RM

Post total to comments.

"ANGIE"

For time:

• 100 Pullups
• 100 Pushups
• 100 Situps
• 100 Squats

Post times to comments.

"ANGIE"

For time:

• 100 Pullups
• 100 Pushups
• 100 Situps
• 100 Squats

Post times to comments.

TIME TRIAL & METCON

TIME TRIAL

• Row 2000m

-------------------------------------------

3 rounds for time:

• 30 Wallballs
• 30 Power Snatch

Post times and loads to comments.

TIME TRIAL & METCON

TIME TRIAL

• Row 2000m

-------------------------------------------

3 rounds for time:

• 30 Wallballs
• 30 Power Snatch

Post times and loads to comments.

"ELIZABETH"

21-15-9 reps for time:

• Clean
• Ring Dips

Post times and loads to comments.

"ELIZABETH"

21-15-9 reps for time:

• Clean
• Ring Dips

Post times and loads to comments.

CLOSED - LABOR DAY

CLOSED - LABOR DAY

CLOSED

CLOSED

METCON

21-15-9 reps for time:

• SDHP
• Box Jumps
• Kettlebell Swings

Post times to comments.

METCON

21-15-9 reps for time:

• SDHP
• Box Jumps
• Kettlebell Swings

Post times to comments.

PARTIAL FIGHT GONE BAD

3 rounds for time:

• Wallball
• SDHP
• Box Jumps

Post total reps to comments.

PARTIAL FIGHT GONE BAD

3 rounds for time:

• Wallball
• SDHP
• Box Jumps

Post total reps to comments.

LIFTING

Shoulder Press 1-1-1-1-1 reps

Push Press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

LIFTING

Shoulder Press 1-1-1-1-1 reps

Push Press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

METCON

For time:

• 1000m Row
• 21 Thursters
• 21 Pullups
• 750m Row
• 15 Thrusters
• 15 Pullups
• 500m Row
• 9 Thrusters
• 9 Pullups

Post times to comments.

METCON

For time:

• 1000m Row
• 21 Thursters
• 21 Pullups
• 750m Row
• 15 Thrusters
• 15 Pullups
• 500m Row
• 9 Thrusters
• 9 Pullups

Post times to comments.

OLYPMIC WEIGHTLIFTING

Snatch or Power Snatch 1RM

Post loads to comments.

OLYPMIC WEIGHTLIFTING

Snatch or Power Snatch 1RM

Post loads to comments.