September 24, 2020 Thursday

Sumo Deadlift 2-2-2-2-2

* Touch and Go use mats. No 1RM allowed.

September 23, 2020 Wednesday

Overhead Squat 2-2-2

AMRAP 12 mins: Hang Power Snatches, Overhead Squats and Sumo Deadlift High-pulls

September 22, 2020 Tuesday

Push Press 1RM

5 RFT: Run, Handstand Push-ups and Toes-to-bars

September 21, 2020 Monday

FQ: Muscle-up Skill Practice

* Work on MU Progressions (ring or bar), or practice strict pull-ups or progressions (bar hang, supine, banded)

Chipper: Wall Balls, Row, Dumbbell Snatches, Box Jump Overs, and BMU

* Sub 15 strict pull-ups or 30 ring rows

September 19, 2020 Saturday

* Scaled version of 2020 CF Games Event 7 "Awful Annie". Choose squat or power clean.

Team WOD: FT: Double Unders, AbMat Sit-ups and Cleans

* Team of 2 Scaled version of 2020 CF Games Event 7 "Awful Annie". Choose squat or power clean. ** Alternate work/rest with your partner. Split reps as needed.

September 18, 2020 Friday

Touch And Go Deadlift 4-4-4

5x AMRAP 3 mins: Deadlifts, Box Jumps and Ball Slams

* DL should all be touch and go

September 17, 2020 Thursday

Shoulder Press 1RM

AMRAP 10 mins: Push Press, Lateral Burpee Over Bars, and Rows

September 16, 2020 Wednesday

Back Squat 3-3-3

3 RFT: Rows, Pull-ups, Air Squats, and Pull-ups

September 15, 2020 Tuesday

AMRAP 20 mins: Squat Snatches, Ring Dips and Knees To Elbows

September 14, 2020 Monday

E2MOM for 12 mins: Hang Power Clean & Jerk

4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups

* Scale HSPU to pike off box or DB press

September 12, 2020 Saturday

AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and 200 m

Sub row for run if desired

Team WOD: 12th Man

As a team of 2 run 1200m together, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired - Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)

September 11, 2020 Friday

EMOM for 10 mins: Muscle-up

* Sub Strict C2B, strict pull-up for EMOM or work on MU or Pull-ups for 10 min.

5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows

September 10, 2020 Thursday

Jerk 1-1-1-1-1

* Choose Split or Push. Newcomers use Push Jerk or Push Press.

AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push Jerks

September 09, 2020 Wednesday

Sumo Deadlift 3-3-3-3-3

* Use mats, touch and go.

September 08, 2020 Tuesday

Front Squat 2-2-2

21-18-15-12-9-6-3: Medicine Ball Cleans and Push-ups

September 07, 2020 Monday