WODS: September 2017
Friday, September 29 2017
Shake My Head
20 x Back Rack Lunge (115/75)
10 x Back Squat (115/75)
30 x Double Under
*Masters Rx (75/55)
Thursday, September 28 2017
Heroes, Healers and Hustlers
1 x Deadlift
1 x Hang Clean
1 x Front Squat
1 x Jerk
*Post Load Used for all 10 MIN*
Then
21-15-9
Box Jump (30/24)
KB Swing (32/24kg)
*5 MIN CAP*
Wednesday, September 27 2017
Cristina's B-Day WOD
100 x Double Under
80 x Deadlift (135/95)
60 x HSPU
40 x Bar Facing Burpee
20 x Overhead Squat (135/95)
10 x Muscle Up
400M Run
Master's Rx: (95/65)
Tuesday, September 26 2017
Buster Moon
5 x Pull Up
3 x C2B Pull Up
1 x Bar Muscle Up
3 x Clean & Jerk (155/105) {115/75}
Monday, September 25 2017
Joe Lynn's B-Day WOD
33 x Wall Ball (20/14)
33 x Toes to Bar
33ft HS Walk
*12 MIN CAP*
*Scale HS Walk with Shoulder Touches*
Friday, September 22 2017
The Golden Circle
Then
3 Rounds:
30 x Push Up
50 x Walking Lunge
Then:
800M Run
*17 MIN CAP*
Thursday, September 21 2017
Ofglen
Bar Facing Burpee
Overhead Squat (135/95)
*12 MIN CAP*
Wednesday, September 20 2017
Offred
10 x Hang Clean (155/105)
20 x Wall Ball (20/14)
*9 MIN CAP*
Tuesday, September 19 2017
Pennywise
3-5 x Ring Row [Feet on Box, Deficit]
*3 Second Hold At Top of Each*
*Post # Completed*
Then
18-15-12-9-6-3
Front Squat (135/95)
Handstand Push Up [Strict]
*40 x Double Under After Each Set*
*15 MIN CAP*
Monday, September 18 2017
Homestar Runner
Saturday, September 16 2017
Saturday Morning WOD
Friday, September 15 2017
Cassowary
3-3-3-3-3-3-3
Box Jump (Same Height Throughout)
1-1-1-1-1-1-1
*Do Box Jump Immediately Following Sumo Deadlift*
*20 MIN CAP*
*Post Load for Each Set Of Deadlift + Box Jump Height*
Then
21-18-15-12-9-6-3
Unbroken Pull Up [C2B]
*All Sets Must Be Unbroken*
*9 MIN CAP*
Thursday, September 14 2017
Pout Pout Fish
5 x Bar Facing Burpee
6 x Hang Clean (115/75)
7 x Handstand Push Up
*If you cannot complete under a minute, finish round and rest until next minute. Score is total rounds completed*
Wednesday, September 13 2017
Genie
10 MIN EMOM:
2 x Snatch Pulls @ > 1RM Power Snatch
10 MIN EMOM:
2 x Power Snatch
Then
3 Rounds:
10 x Thruster (155/105) {115/75}
15 x KB Swing (32/24kg) {24/16kg}
*5 MIN CAP*
Tuesday, September 12 2017
SergioDipp
1 x Ring Complex: 1 x Muscle Up, 5/3 Ring Dip, 1 x Muscle Up
*Scale with Ring Dip Holds for 3 sec for 5/3 reps*
Then
18-15-12-9-6-3
Deadlift (185/125)
Box Jump Over (30/24) {24/20}
*Can Use Hands, but must stay in the lane of the box*
*9 MIN CAP*
Monday, September 11 2017
#LiftLikeLips

15 x Toes 2 Bar
50 x Double Under
15 x Overhead Squat (135/95) {95/65}
Then
2 Rounds:
20 x Toes to Bar
100 x Double Under
12 x Overhead Squat (165/115) {115/75}
Then
1 Round:
30 x Toes 2 Bar
150 x Double Under
9 x Overhead Squat (205/135) {135/95}
*21 MIN CAP*
Friday, September 8 2017
It

40 x Deadlift (155/105) {95/65}
50 x Wall Ball (20/14) {9ft}
60 x KB Swing (24/16kg) {16/12kg}
50 x Wall Ball (20/14) {9ft}
40 x Deadlift (155/105) {95/65}
30 x Burpee Box Jump Over (24/20) {20"}
*25 MIN CAP*
Thursday, September 7 2017
Stong Belwas
3 x Split Snatches (Singles)
*Use 50-70% of 1RM*
Then
30 x Front Rack Lunge 2 x (24/16kg) 2 x {16/12kg}
50 x Ring Dip
800M Run
*9 MIN CAP*
*Handles Must Touch On Lunge*
Wednesday, September 6 2017
The Chief
Max Rounds in 3 Minutes/1 Min Rest/5 Rounds
3 x Power Clean (135/95)
6 x Push Up
9 x Air Squat
*Post Score For Each Round*
Last Done September 30, 2016
Tuesday, September 5 2017
Nargles
30 x Double Under
7 x Thruster (115/75)
3 x Bar Muscle Up
Friday, September 1 2017
CFB Returns!

[ ] x Muscle Up
*Post # Completed Each Minute. Shoot to maintain same #*
Then
5 MIN AMRAP:
10 x SDHP (95/65)
10 x Push Press (95/65)
2 MIN REST
5 MIN AMRAP:
7 x Strict Pull Up
14 x Wall Ball (20/14)