AMRAP in 8 Min
6 Strict Handstand Push Up
12 Russian KB Swings

Rest

AMRAP in 8 Min
4 Push Up + Renegade Row
12 Dumbbell Box Step Ups

Close Stance Back Squat
10 x 2

6 Rounds
3 Power Clean
5 C2B Pull Ups
rest

AMRAP in 30
Teams of 2 , Partners alternate tasks:
5 Lengths Double KB Rack Carry
15 Cals Row/Bike
20 Air Squats

Strict Press

For Time
400m Run
30 SA DB Hang P. Clean
30 Pull Ups
30 SA DB Hang P. Clean
400m Run

Sumo Deadlift

Backward Sled Drag
6 Laps

DB weighted Step Up
4 x 20

ARMAP in 30 minutes
400m Run OR 500m Row
4 Sandbag TGUs
8 Sandbag Squat
12 Push Ups

Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
10 Ring Dips
T2B

3 Rounds, :60 on / :60 off
Thrusters
Rest
Russian KB Swings
Rest
Box Jumps
Rest
Row for Cals
Rest

Then, Optional Cash Out:
Dereks Mile
*psst, Murph is on Sunday, September 30th

Close Stance Back Squat
12 x 2

Deadlift
6 x 1

Band Lat Pull Down
4 x 12

AMRAP in 7:
5 Lengths Medball Run
10 Squats
5 NPU Burpees

Rest

AMRAP in 7:
20 Cal Bike
5 KB Swings
5 Burpee Box Jump Overs

Optional Cash Out:
DUs Or DU practice.
6 x :30 on / :30 off

Floor Press

AMRAP in 15 min
300m Row
10 Feet Elevated Ring Rows
10 Strict HSPU

Close Stance Squat

Drop Sets
3 x Max Reps

Glute Ham Raise
4 x 10

4 Rounds:
600m Run
10 Power Cleans

Dress warm if you are running tomorrow!

Team Series Information:

Click here to register online with CrossFit Games.

Team Series at CFE:
Thursdays/Fridays at 7:15pm and Saturdays at 12pm
If you would like your to be judged and your score validated, sign in to each class time for both weeks. Or you can submit a video of your workout to CF Games to be judged and validated.

We will need your help with judging!  Click here to take the online Judges Course.

3 x
8 Strict Press

5 Rounds, EMOM
1) 6 Bar MU’s
2) 20 D.Ball Walking Lunge

HellzBellz

10 minutes:
6 min KB Snatch
4 min Rest

10 minutes:
4 min KB Clean
3 min Rest
2 Min KB Push Press
1 min Rest

10 minutes:
1 RKBS
1 Burpee
+1 rep each round

Back Squat w/ Bands
5 x 5

4 Sets
12 Back Extension
12 Seated Band Rows

Hip Circle Glute Bridges
4 x 20

2 Rounds

AMRAP in 3 min
20 Thrusters
200m Run
Burpee

rest

AMRAP in 3 min
20 Walking Lunge
250m Row
Strict Press

rest

AMRAP in 3 min
20 Sit Ups
50 DUs
Pull Ups

rest

Sling Shot Bench

6 rounds
5 Push Ups
10 SB Power Clean
15 Cal Bike

Rack Pull

4 x
16 DB Step Up
24 Hip Circle Lateral Steps

Russian KB Swings
3 x 20 AHAP

Today’s hours:
8 & 9:30am (no childminding)
5:15 & 6:15

Handstand Hold
5 minutes

6 rounds
10 Double Kettlebell Squats
8 Toes to Bar
30 DUs
Lap Prowler Push
Rest

Hang Power Clean
9 x 3

AMRAP in 7 min
3 Power Clean
6 Box Jumps

Partner WOD!

5 Rounds
8 Burpee to Target + 5 Pull Ups
250m Row
8 Slam Balls + 20 DU’s
200m Run

Back Squat w/ Bands
5 x 5

Sumo Deadlift
6 x 3

Reverse Grip Barbell Row
4 x 8

30 Minutes
Derek Mile
Then, with time remaining AMRAP
30 RKB Swing
20 KB Goblet Squat
10 Hand Release Push Ups

Strict Press

3 Rounds
400m Run
15 Push Press
10 Bar Facing Burpees

Front Squat

Squat Challenge
2 x Max Reps

Good Morning + Reverse Lunge
4 x 8

AMRAP 5
Row for max meters

Rest

AMRAP 5
5 SA DB Hang P Clean & Jerk
5 SA DB Waling Lunge

Rest 3 min

AMRAP 5
30DUs
D.Ball Carry