Thursday September 12

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 are sit-ups, and the last 8 intervals are squats.

Pull-ups

Push-ups

Sit-ups

Squats

No rest between movements

Score is TOTAL REPS

Wednesday September 11 "Max OHS"

Warm Up

Group Dynamic

Skill

OHS (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

PARTNER WOD

AMRAP 12

10 KB Clean & Jerk

10 Swings

10 KB Clean & Jerk

10 SDHP

(55/35)

Partners alternate rnds

Tuesday September 10

Warm Up

Group Dynamic

Skill

1 mile TT

Metcon

Partner WOD

100 reps of each:

SDHP (95/65)

Floor Wipers

Box Jumps (24/20)

Evil Wheels

Burpees

Push Press (95/65)

Mountain Climbers (L/R=1)

Calories

OHS (95/65)

T2B

*Break up any order

*Break up reps any way

Monday September 9

Warm Up

Group Dynamic

Skill

Squat Snatch (3@55, 3@65, 3@75,1@85, 1@95, 1@MAX)

Metcon

CCF Ability Test

AMRAP 15

5 Pull-ups

10 HR Push-up

15 Wallballs

20 KB Swings (55/35)

Saturday September 7 "Max Jerk"

Warm Up

Group Dynamic

Skill

Jerk (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

*from rack

Metcon

"JACKIE"

1000 m Row

50 Thrusters (bar)

30 Pull-ups

Friday September 6 "Elizabeth"

Warm Up

Coaches Choice

Skill

Movement demo

Metcon

"ELIZABETH"

21-15-9

Squat Clean (135/95)

Ring Dips

Thursday September 5 "Max OHS"

Warm Up

Group Dynamic

Skill

OHS (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

"ANNIE"

50-40-30-20-10

Double Unders

Sit-ups

Post WOD

100 Push-ups