WOD

Thursday, September 13, 2018

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

Wednesday, September 12, 2018

Floor Press

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

Tuesday, September 11, 2018

Close Stance Squat

Drop Sets
3 x Max Reps

Glute Ham Raise
4 x 10

Monday, September 10, 2018

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.

Sunday, September 9, 2018

3 x
8 Strict Press

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

Saturday, September 8, 2018

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

Friday, September 7, 2018

Back Squat w/ Bands
5 x 5

4 Sets
12 Back Extension
12 Seated Band Rows

Hip Circle Glute Bridges
4 x 20

Thursday, September 6, 2018

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

Wednesday, September 5, 2018

Sling Shot Bench

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

Tuesday, September 4, 2018

Rack Pull

4 x
16 DB Step Up
24 Hip Circle Lateral Steps

Russian KB Swings
3 x 20 AHAP