WOD

Saturday, November

3 Rounds, 4 Min AMRAP
500m Row
20 C2B
AMRAP DU’s
rest

Friday, November 1, 2019

20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

Thursday, October 31, 2019

CFE FGB
3 Rounds
Lengths Farmers Carry
DB Deadlift
Lengths DBall Carry 
DBall Walking Lunge 
Burpees
Rest 

Costumes! 

Wednesday, October 30, 2019

2 Pause Jerk + 1 Push Jerk

For Time
40 Box Jump
30 T2B
20 G2 OH

Tuesday, October 29, 2019

Dip Clean
5 x 3

Clean Segment Deadlift
5 x 3

Tuesday & Thursday 1:00 – remember to sign in online by 10AM same day.

Monday, October 28, 2019

In teams of 2 or 3, complete for time:
100 Cal Row
100 DB Box Step Up
100 Pull Ups
300 DU’s
20 Prowler Push + Pull

Sunday, October 27, 2019

Push Press + Push Jerk + Jerk

“ Macho Man”
EMOM
3 Power Clean 
3 Front Squat 
3 Jerks 

Saturday, October 26, 2019

3 Rounds
3:00 on/ 1:00 off
2 Laps Sled Drag
10 Burpee
5 C2B

3 Rounds
15 Wall Balls
10 Box Jumps
5 Power Snatch


Friday, October 25, 2019

20.3

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Thursday, October 24, 2019

4 Rounds , 1:00 at each station:
Sled Drag Bear Cawl
DU’s
KB Mixed Rack Carry
Row for Calories
Rest