WODS: September 2021
![Cristina’s Bday wod!](http://www.crossfitnashville.com/assets/images/6ddb5c6a-0f7a-42d7-82fb-a3420a18529b.jpeg)
Cristina’s Bday wod!
For Time:
100' Handstand walk [100' w/obstacle]
30 x toes to bar [50x]
30 x shoulder to overhead (95/65) [135/95]
75' Handstand walk [100' w/obstacle]
30 x toes to bar [50x]
20 x shoulder to overhead (135/95) [185/125]
50' Handstand walk [100' w/obstacle ]
30 x toes to bar [50x]
10 x shoulder to overhead (185/125) [225/145]
*18 minmute cap*
*sub 40/30/20x shoulder touches for handstand walk*
![Slow and sloppy](http://www.crossfitnashville.com/assets/images/9a2e1233-d7d9-4285-8670-78004bbe657e.jpeg)
For time:
50/40 x echo bike cals for time:
*rest 3:00*
100 x wall ball (20/14) 10/9’
*14 min cap*
![Kim’s Farewell WOD](http://www.crossfitnashville.com/assets/images/4a0a90cd-c2e0-473a-b61a-8a8fb4d4ee6a.jpeg)
Kim's Farewell Wod:
28 September 2021
20 min Emom
3 x handstand push-up [strict]
3 x snatch (post load used throughout)
*if you cannot complete in a minute, finish round and rest til top of the next minute mark*
![Paincave potatoes](http://www.crossfitnashville.com/assets/images/f8d90414-fd23-4486-9e75-6883d2593546.jpeg)
27 September 2021
5 rounds:
30 x air squat
25 x kb swing (24/16kg)
20 x box jump over (24/20) [30/24]
*17 min cap*
![Fish out of water](http://www.crossfitnashville.com/assets/images/2a621a02-17bf-443e-8f00-7209818b6533.jpeg)
For time:
30 x DB snatch (50/35) *alt*
30 x toes to bar
30 x push up
60 x wall ball (20/14) 10/9'
30 x push up
30 x toes to bar
30 x DB snatch (50/35)
*13 minute cap*
![Extremely Possible](http://www.crossfitnashville.com/assets/images/6ab8b30e-939b-4bfb-ace3-4ea39a7fcb8c.jpeg)
14 minute amrap:
25 x abmat sit-up [ghd]
90 x double under
10 x thruster (135/95)
![Sonic the Hedgehog](http://www.crossfitnashville.com/assets/images/d9b5a5fb-4ec7-47d3-ac3a-9d5018abc84d.jpeg)
"Sonic"
3 rounds for time:
30 x pull up [C2B]
20 x bar facing burpee
10 x clean and jerk (135/95) [205/135]
*10 minute cap*
![Emma’s Bday WOD](http://www.crossfitnashville.com/assets/images/10d33e88-ce37-4c48-8791-8d7af8c31209.jpeg)
10-9-8-7-6-5-4-3-2-1
Wall walks
Overhead Squat (155/105) [185/125]
*3x Ring muscle up E3MOM*
*18 minute cap*
![Daemons](http://www.crossfitnashville.com/assets/images/6de24551-6fce-4272-9528-c7beb8a9e0ef.jpeg)
20 sep Wod:
2 rounds
1000m row
30 x Deadlift (225/155)
20 x burpee box jump over (30/24”)
*17 minute cap*
![Jared’s Bday Wod](http://www.crossfitnashville.com/assets/images/15aaf594-f76f-441e-912b-9ef18621ceee.jpeg)
10 rounds
3 x deadlift (185/125)
3 x hang clean (185/125)
3 x jerk (185/125)
10/8 x cal bike or row
*17 min cap*
![Ruksana’s Rise](http://www.crossfitnashville.com/assets/images/90835b69-5e14-4d40-82e1-f848f3c0e7cc.jpeg)
16 September Wod:
6 minute amrap:
9 x thruster (95/65)
39 x double under
*rest 2 min*
6 minute amrap
9 x overhead squat
9 x Handstand Push-up
![Cloning Michelle](http://www.crossfitnashville.com/assets/images/e4646644-ae77-4617-9883-beea65d4e0df.jpeg)
E5MOM (Every 5 minutes on the minute)
30 x Dumbell Snatch (50/35)
20 x Burpee over Dumbell
10 x Bar Muscle up
*10 Minute Cap*
![The 3rd Circle](http://www.crossfitnashville.com/assets/images/0b080c1f-6044-4860-b2ca-cb5651360dd9.jpeg)
For time:
50/40 x cal bike
60 x wall ball (20/14) 10/9'
40 x toes to bar
20 x clean (135/95) [205/135]
40 x toes to bar
60 x wall ball
50/40 x cal row
*22 min cap*
![CrossFit open Wod 17.3](http://www.crossfitnashville.com/assets/images/54be6777-0604-456d-99bb-21b8947e73d4.jpeg)
13 sep Wod
Open workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185
*If all reps are completed, time cap extends by 4 minutes.
![The Littles](http://www.crossfitnashville.com/assets/images/65b7a245-e095-4841-966f-5366170e29ed.jpeg)
1000/800m row
30 x deadlift (185/125)
10 x ring muscle up
*10 min cap*
![The cookout](http://www.crossfitnashville.com/assets/images/f06b876e-c6b4-47cd-8928-33157acd4ade.jpeg)
10 minute amrap
100 x double under
30 x DB snatch (50/35) *alt*
30 x Handstand Push-up
![Frenchie’s bad strategy](http://www.crossfitnashville.com/assets/images/34d7ade1-2fe7-423b-aa94-9fd84655e350.jpeg)
For time:
45-30-15
Ring row [c2b]
Wall Ball (20/14) 10/9'
Box jump over (24/20")
*E5MOM run 400m*
*starts with*
*15 min CAP*
![Double eviction](http://www.crossfitnashville.com/assets/images/166c73dd-527f-4b6d-ada9-5bc02a3c3476.jpeg)
7 sep Wod:
2 rounds
21 x toes to bar
15 x bar facing burpee
9 x clean and jerk (135/95)
*rest 3 minutes*
2 rounds:
9 x clean and jerk (135/95)
15 x bar facing burpee
21 x toes to bar
*18 min cap*
![Crystal Pepsi](http://www.crossfitnashville.com/assets/images/58e3e6d6-f0bf-45ab-b59e-84ee646b0ec8.jpeg)
3 sep Wod:
21-18-15-12-9-6-3
Pull up
Box jump (24/20)
Hang clean and jerk (95/65) [115/85]
14 min cap
![Chasm of Subtlety](http://www.crossfitnashville.com/assets/images/72627533-4aa8-42cd-8239-d5649647bca9.jpeg)
200m run
10 x toes to bar
10 x deadlift (185/125)
**Goal: to work on sustained effort without dropping off, work on steady runs and unbroken sets on your toes to bar and deadlifts!**
![“JT”](http://www.crossfitnashville.com/assets/images/85ce3bf7-1160-453d-b823-f4ad3299a35f.jpeg)
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan, June 2005.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor