Friday (25Sept20)


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

CrossFit Total

1RM Back Squat

1RM Shoulder Press

1RM Deadlift

(Be careful here. Lift to lift another day)

*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-

150 wallballs 14/20 9/10

Wednesday (23Sept20)

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


20mins to build up to

a 1RM snatch


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


Sit ups

Strict Handstand Push up Challenge

Strict HSPU challenge-

3x a week for the next 40days

Day 13

Level 1

5 rounds

40 sec handstand hold

30sec rest

(Modify with handstand hold off box)

Level 2

5 rounds

5 negative handstand push up (3sec lower)

Rest 30 secs

Day 14

All levels

40 wall walks

Day 15

Test with less ROM is needed

2min AMRAP Strict HSPUs

Monday (21Sept20)

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


20mins to work up to a

1RM clean & jerk

(if you have time continue to max out clean)


21-15-9 reps of:

Thrusters 65/95

Pull ups

Extra Credit

3-4 rounds not for time:

15-25 sit ups

15-25 supermans