Wed. Sept. 30

4RFT:
10 Box Jumps
15 KB Swings (53/35)
20 Wall Ball

*We will be closed Thursday-Saturday for The Oktoberfest Games. Come out this weekend! Friday the WOD will begin at 2pm. Saturday begins at 8am and will run all day.

Tues. Sept. 29

21,15,9 of:
Dead Lift (body weight)
Push Ups

Mon. Sept. 28

4 RFT:

Run 400m
50 Air Squats

Fri. Sept. 25

30,25,20,15,10 of:

Pull Ups
Box Jumps
KB Swings (53/35)

Thurs. Sept. 24

10,9,8....1 of:
Push Press (95/65)
SDHP with KB (53/35)

Competitor:

3 min AMRAP:
135# DL
then
Row 2000m

Wed. Sept. 23

20 Min AMRAP:

10 Push ups
10 Sit ups
10 KB Swings

Tues. Sept. 22

Warm Up:
2 Building Laps

WOD:
5-10-15-10-5
Burpees
Ball Slams

Competitor:

"The Chief"
3 Min AMRAP of:

3 135# Power Cleans (from ground)
6 Push Ups
9 Air Squats

rest 1 min, 5 Cycles

Total rounds for score (i.e. 4 rounds per cycle = 20)

Mon. Sept. 21

40 Reps of:

Pull Ups
Sit Ups
Box Jumps
KB Swings (53/35)
Push Press (65/45)
Wall Ball(20/10)
Air Squats

Competitor:

"Heavy Fran"
12, 9, 6 of:
135# Thrusters
Wight Vest Pull Ups

Fri. Sept. 18

3 RFT:

10 Pull Ups
20 Sit Ups
30 Air Squats
40 Lunges

Competitor:

Back Squat

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

Thurs. Sept. 17

20 Min. AMRAP:

10 Med Ball DL
10 Push Ups
10 Box Jumps

Competitor:

1000m Row
100 Push Ups
500m Row
100 Push Ups
1000m Row

Wed. Sept. 16

Front Squat
5-5-5-5-5

Tues. Sept. 15

20, 15, 10, 5 of:

Hang Power Snatch (95/65)
Burpees
KB Swing (53/35)


Competitor:

"Isabel"

Mon. Sept. 14

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For Time


Competitor:

"Diane"

21, 15, 9 of:

225# Deadlifts
Handstand Push Ups

Sat. Sept. 12

10 RFT:

10 Pull Ups
10 Push Ups
10 KB Swings

Fri. Sept. 11

4 RFT:

1 building lap
20 wall ball

Thurs. Sept. 10

20 min AMRAP:

5 Handstand Pushups
10 KB Swings (53/35)
15 Abmat Situps

Competitor:
rest

Wed. Sept. 9

21, 15, 9 of:

(95/65)
Hang Power Cleans
Back Squat
SDHP


Competitor:

"Grace"

Tues. Sept. 8

5 RFT:

5 DL (body weight)
10 Burpees


Competitor:

3 RFT:
1 Building lap (560m)
50 KB Swings (53/35)

Labor Day Weekend

For Time:

Run as far as you can, until you can't any more.

Fri. Sept. 4

Tabata:

Dead Lifts
K2E's
Burpees

*20 Seconds of work, 10 seconds of rest for 8 rounds for each movement.

Thurs. Sept. 3

4 RFT:

Around the mezzanine:
One lap of Broad Jump
25 One Arm Push Press (Each Arm, KB or DB)
One Lap Walking Lunge


Competitor:

20 Min AMRAP:
Row 500m
20 Chest to Bar Pull Ups

Wed. Sept. 2

20 Min AMRAP:

5 Jumping Squats
10 SDHP (95/65)
15 Abmat Sit Ups


Competitor:

5 Min AMRAP:
135# Squat Cleans

rest 1 min

3 Min AMRAP:
135# Dead Lifts

Total Reps for Score

Tues. Sept. 1

5 RFT:
9 Thrusters (95/65)
9 Pull Ups
9 Burpees


Competitor:

"Angie"