Saturday (30Sept17) 

Open Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

– 

Open Gym Lift

Bench Press 

3×12 @65% of 1RM BP

+

Close Grip Bench Press 

3×12 @55% of 1RM BP

+

DB Bench 

3×12 AHAP 

+

3 rounds-

12 Band Tricep Extensions 

Max Dips 

Team WOD:

teams of 2-

20 rounds:

250m row 

10 overhead squat 65/95

3 muscle ups (6 chest to bar pull ups) 

Friday (29Sept17) 

WOD: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

CrossFit Total 

1RM Back Squat

1RM Shoulder Press 

1RM Deadlift 

*3 attempts at each lift* 

The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. Warm up as need. You only get 3 attempt at each lifts. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell the coach or your workout partner. This will allow the coach to validate your lift. 

Extra Credit:

For time-

“Annie”

50-40-30-20-10 reps of

Doubleunders 

Sit ups

Thursday (28Sept17)

Open* gym hours-5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

5rounds:

Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

27-21-15-12-9

Row/bike cals

Box jumps 20/24 

Wednesday (27Sept17)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

20mins to work up to a

1RM clean & jerk 

(if you have time continue to max out clean)

For time-

Teams of 2:

50-40-30-20-10reps of:

partner wallballs 14/20

Pull ups 

Extra Credit

3-4 rounds not for time: 

15-25 GHD sit-ups 

10-15 back extensions 

Tuesday (26Sept17)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

20min to work up to:

1RM front squat 

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans 125/185 

6 handstand push-ups

3 cleans 125/185

9 handstand push-ups

3 cleans 125/185

12 handstand push-ups

6 cleans 125/185

15 handstand push-ups

6 cleans 125/185

18 handstand push-ups

6 cleans 125/185

21 handstand push-ups

9 cleans 125/185

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Extra Credit

3-4 rounds not for time: 

8-12 barbell bicep curls 

8-12 strict barbell press