Friday (25Sept20)
WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm
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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.
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Extra Credit:
“Karen”
For time-
150 wallballs 14/20 9/10
Thursday (24Sept20)
Open gym Thursday:
Sign up here
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Open gym WOD:
12x
Pick one-
250m ski erg
250m row
200m run
.3 mile assault bike
⁃ equal work to rest –
Wednesday (23Sept20)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:
20mins to build up to
a 1RM snatch
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“Annie”
50-40-30-20-10reps of:
Doubleunders
Sit ups
Taylor White Memorial WOD (22Sept20)
WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm
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WOD:

Strict Handstand Push up Challenge
Strict HSPU challenge-
3x a week for the next 40days
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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
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Day 14
All levels
40 wall walks
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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
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WOD:
20mins to work up to a
1RM clean & jerk
(if you have time continue to max out clean)
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Fran
21-15-9 reps of:
Thrusters 65/95
Pull ups
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Extra Credit
3-4 rounds not for time:
15-25 sit ups
15-25 supermans
Saturday (19Sept20)
8-11am open gym
11am outdoor WOD

Friday (18Sept20)
WODtimes:
5am, 6am, 9am, noon, 4:30pm, 5:30pm
–
Sign up here
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WOD:
Happy 39th Leah!!
For time:
400m run
39 hang power cleans 75/115
400m rum
39 front squats 75/115
400m run
39 deadlifts 75/115
400m run
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Extra Credit
3-5 rounds
10 single leg RDLs each side
20 glute bridges

Thursday (17Sept20)
Open gym Thursday:
Sign up here
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Open Gym WOD:
For time-
5k row
Or
5k run (800×6 +200X1)
Wednesday (16Sept20)
WOD times: 5am, 6am, noon, 4:30pm, 5:30pm, 6:30pm
–
Sign up here
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WOD:
Every 90s for 8
1 clean & jerks
-start at 80% and work up-
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6rounds-
10 thrusters 65/95
10 toes to bar
10/15 cal bike/row
(13min cap)
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Extra Credit
4 rounds
30sec flutter kicks
1min plank hold
Rest 30 sec