17 Sept 19

Deadlift (EMOM5 10 DL (155,105)) Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest SLIPS (AMRAP – Reps) Scales (front or back) L-Sit Holds Inversions (HS holds/ walks/ wall walks/ taps) Planks Stretching (pigeon/[…]

16 Sept 19

Handstand Push-ups (E2MOM10 ) HSPUs – Scaled peeps Complete your Push Up or HSPU reps and then complete 2-25′ Bear Crawls Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) To learn more[…]

13 Sept 19

Handstand Push-ups (E2MOM10 HSPUs) Scaled peeps Complete your Push Up or HSPU reps and then complete 2-25′ Bear Crawls Metcon (AMRAP – Rounds and Reps) AMRAP20 250M Row 50′ Wtd Lunges (50,35) 50 DUs 5 HSPUs Extra Credit Abs of 12  Set a clock so you can time properly! 12 sec Hollow Hold (Hands at[…]

12 Sept 19

Rope Climb (Rope Climbs – E2MOM10) Toes-To-Bar (EMOM5 T2B or T2B on ground to post) Metcon (AMRAP – Rounds and Reps) AMRAP10 50′ HS Walk or Bear Crawl 100M Farmer’s Carry (53,35) 10 T2Bs or AMSUs Metcon (AMRAP – Reps) EMOM10 1. 12/10 Cals AB 2. 15/12 Wall Balls (20,14) Extra Credit SLIPS (AMRAP –[…]

11 Sept 19

Robbie’s 9/11 Fire Fighter Remembrance WOD (Time) 78 Wtd Step Ups (53,35) (16″) (or full FF gear) Then 9 Rnds* 3 DLs (225,155) 4 Thrusters (135,95) 3 Burpee Box Jump Overs (24,20) * At the top of every minute of the 9 Rnds, stop to complete 11 KBS (70,53) On Sept 11, 2001, Battalion Chief[…]

10 Sept 19

Overhead Squat (1RM for the day which has some speed to it) Metcon (Time) from CF Main 20 min time cap 5 RFT Rx+ 400M Run 10 OHS (135,95) Nancy (Time) Rx 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

8 Sept 19

Power Clean (EMOM10 7-9 Power Cleans (135,95)) Front Squat (EMOM5 10 FS (115,85) ELBOWs UP!!!) Metcon (AMRAP – Rounds and Reps) AMRAP8 Rx+ 3 MUs 9 KBS (70,53) Rx 3 C2BPUs 3 Ring Dips 9 KBS (53,35) Sc 3 Pull Ups 3 Push Ups 9 KBS (35,25) Extra Credit Abs of 12 (How far can[…]

7 Sept 19

Metcon (Time) 25 min time cap You can Partner or fly solo If you partner, go heavier At the top of every minute, perform 5 burpees (or HEAVY Wall Balls 30,20) 25 Power Cleans (135,95) 25 Front Squats 25 S2OH 25 Thrusters 25 Snatch

6 Sept 19

Metcon (AMRAP – Rounds and Reps) AMRAP10 100M Dash 50′ OH DB Carry (25′ e.s.) 5 S/H Swings 5 Good Mornings 5 OHS Toes-To-Bar (EMOM5 T2B) Deadlift (EMOM5 10 DL (135,95)) Metcon (AMRAP – Rounds and Reps) AMRAP15 3 Strict HSPUs 5 OHS (115,75) 9 Burpee Bar Hops Extra Credit Is, Ys, Ts and Ws[…]