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CrossFit – Tue, Sep 5 Metcon (Time) For Time 300 DU2 Mile Run100 T2B *Partition However You’d Like

CrossFit – Mon, Sep 4 Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpees U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper

CrossFit – Sat, Sep 2 Metcon (Time) Partner WOD ADV RX Cash-In 800m Run Together 3 Rounds 50 Burpees 40 Pull-ups 30 Pistols 20 KBS 24/16kg 10 HSPU Cash-out 800m Run Together RX Cash-In 800m Run Together 3 Rounds 50 Burpees 40 Pull-ups 30 Air Squats 20 KBS 24/16kg 10 Single Arm KB Push Press

CrossFit – Fri, Sep 1 Deadlift (5×3 Build to heavy set of 3) Start 1st working set around 75% Metcon (Time) For Time: 21-15-9 T2B 50 DU 21-15-9 Hang Power Cleans 115/85 50 DU The flow of this workout will go like this: 21 T2B then 50 DU 15 T2B then 50 DU……….

CrossFit – Thu, Aug 31 Metcon (Time) 3 Person Team 1 Round: 4,500m Row (1,500m each) 225 Cal Echo Bike (75 each) 225 Sit-ups (75 each) Round 2: 3,000m Row (1,000m each) 150 Cal Echo Bike (50 each) 150 Sit-ups (50 each) Round 3: 2,250m Row (750 each) 75 Cal Echo Bike (25) 75 Sit-ups

CrossFit – Wed, Aug 30 Shoulder Press (5×3 climbing) Rest 1-2 minutes between sets Start first working set around 80% Metcon 5 Rounds 12 Push-Press (135/95) 20 Lunges In place Extra Work (Time) Any machine 5,000m

CrossFit – Tue, Aug 29 Power Clean (Weight) Set 1: 4 Hang Power cleans @ 70% Set 2: 3 Hang Power cleans @ 75% Set 3: 2 Hang Power cleans @ 80% Set 4: 4 Hang Power cleans @ 75% Set 5: 3 Hang Power cleans @ 70% Set 6: 2 Hang Power cleans @

CrossFit – Mon, Aug 28 Back Squat (5×5 ) Back Squat 5 Sets [Building To Heavy]: 5 Back Squats *Rest 1-2 Minutes Between Sets *Start First Working Set @ 75% Metcon (Time) For Time:30 Front Squats 155 / 105 lb 60 Box Jumps1,000/900 Meter Row RX 135/95 This is done in the order shown. Finish

CrossFit – Sat, Aug 26 Metcon (AMRAP – Rounds and Reps) Partner WOD 45 minute AMRAP 1,000m Row 50 Burpees 50 Box Jumps 800m Run

CrossFit – Fri, Aug 25 Deadlift (5×3 Build to a heavy set of 3) Metcon (AMRAP – Reps) AMRAP 7: Wallballs 20/14lb *On the minute 5 Deadlifts 225/155 Starting on deadlifts. Score is total number of wallballs Extra Work (AMRAP – Reps) On the Minute x20 Minute 1: Row Calories Minute 2: Shuttle Runs Minute