Monday, September 20

WOD

“Red lights”

2 Rounds for time

100 Double Unders

10 Power Snatch

20 Pull-ups

30 Wallballs

20 Pull-ups

10 Power Snatch

*PS @ 115/80 lbs, WB @ 20/14 lbs

Tuesday, September 21

Back Squat @ 70% of 1 rep max

10 - 8 - 6 (5 - 5 - 5 - 5)

*If you do not know your 1 rep max, work up to a weight you can complete 6 reps

WOD

“The Chief” - A CrossFit benchmark workout

3 minute AMRAP

3 Power Cleans

6 Push-ups

9 Air Squats

After 3 minutes, rest 1 minute.

Repeat, 5 rounds total.

*PC @ 135/95 lbs

Wednesday, September 22

WOD

“Eclipse”

3 Rounds for time

800m Run

10 Pull-ups

20 Shoulder to Overhead

*S2OH @ 115/80 lbs

Thursday, September 23

Squat Clean @ 70% of 1 rep max

8 - 6 - 4 (4 - 4 - 4 - 4)

WOD

“Area Codes”

3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3

Kettlebell Swing

Box Jump

Burpee

*KB @ 53/34, BJ @ 24/20'“

Friday, September 24

Squat Snatch @ 75% of 1 rep max

8 - 6 - 4 (3 - 3 - 3 - 3 - 3)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 3 reps

WOD

“You got served”

20 minute AMRAP

20 Walking lunge steps w/plate overhead

30 Russian Twists (w/plate)

10 Push-ups

*Plate @ 45/25 lbs

Saturday, September 25

WOD

2 Rounds for time

“30 for 30”

30 Kettlebell Swings

30 Double Unders

30 Wallballs

30 Box Jump Overs

30 Burpees

*WB @ 20/14 lbs, KB @ 53/35, Box @ 24/20”