Monday 16 September
Buy In
3xSampson
inchworm
10 Wall squat
W.O.D
3x5 Front squats 70-75%
8/8 BSS
"1-2 Punch"
10 min AMRAP
25 WB
40 DU
Sampson
inchworm
10 Wall squat
5 Front squats 70-75%
8/8 BSS
"1-2 Punch"
10 min AMRAP
25 WB
40 DU
All Workouts
Sampson
inchworm
10 Wall squat
5 Front squats 70-75%
8/8 BSS
"1-2 Punch"
10 min AMRAP
25 WB
40 DU
Friday 13 September
Buy In
Game:)W.O.D
""Dirty Dozen""15 min AMRAP
12 Box Jump overs
12 DB front squats 50/35
12 Ball slams 40/30
12 DB snatch 50/35
12 Burpee Box Jump overs 24/20
12 Toes to bar
12 DB Push Press 50/35
Post W.O.D.
Roll quads and low backThursday 12 September
Buy In
Burgener w/uW.O.D
Du skills2 Power snatch EMOTMx6
6rds
5 power snatch start 60% and add every round
30 DU
8 Step ups 24/20 1x50/35
30 DU
Post W.O.D.
Roll calvesWednesday 11 September
Buy In
W.O.D
Teams of 22k Row Buy in
""Coe""
10 Thrusters 95/65
10 Ring pushups
2k Row $$$ out
Post W.O.D.
Tuesday 10 September
Buy In
T-spine mobilityW.O.D
"Championship Helen"5rds
400m run
21 KBS 53/35
12 Pullups
Post W.O.D.
Roll latsMonday 9 September
Buy In
W.O.D
CrossFit TotalFind 1rm
Back squat
Press
Deadlift
Post W.O.D.
Roll low backFriday 6 September
Buy In
Tabata hollow rocksW.O.D
Rope climb skillsCrossFit Linchpin Test 12
400m run
15 Clean & Jerks 135/95
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
Post W.O.D.
Roll low backThursday 5 September
Buy In
3x15 sec bar hang
7 YTA
20 goblet squat hold
W.O.D
Bar MU skills"Bar Star"
4rds
25 Wallballs 20/14
7 Bar muscle ups
20 KBS 70/53
15 Burpees
Post W.O.D.
Roll adductors and latsWednesday 4 September
Buy In
3x5/5 windmills
5/5 single arm OHS
W.O.D
Hang power snatch+OHS+hang squat snatch E90 secx8"Sucker Punch"
12 min AMRAP
10 hang power snatch 95/65
30 Dbl unders
10TTB
30 Dbl unders
Post W.O.D.
Roll upper backTuesday 3 September
Buy In
Roll quadsBanded warmup
W.O.D
Romanian Deadlift 4x6 50% deadlift"Thigh Gap"
40-30-20-10 Cal row
10-20-30-40 Front rack DB lunges 2x50/35
Post W.O.D.
Couch stretchBecome a Fan
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