Back to All Events

September 4 - September 16


Tuesday, September 5

Happy birthday Natalie, Jimmy M. and Tommy!

A. EMOTM x 10
1 Squat Clean + 2 Front Squats
60-70%

B. Teams of 2:
AMRAP 13:00
30 Synchronized KB Swings
20 Synchronized Push-ups
200m Run

 

Wednesday, September 6

Happy birthday Renee and Tina!

A1. Split Jerks
5 x 2 at 80%

A2. Strict Pull-ups
5 x 50-60%

B. :30 on / :30 off x 4
Double Unders
Overhead KB Lunges (alt arms each round)
Sit-ups

 

Thursday, September 7

A1. Good Mornings
4 x 12 at 30% of BS

A2. Strict HSPU
5 x 5-8

B. 3 Rounds:
500m Row (350m)
30 Wall-balls (20/14, 20 at 14/10)
Rest 3:00

 

Friday, September 8

Happy birthday Renata and Jason S.!

A. EMOTM x 10
Odds: 7 Push Press
Evens: 7-10 CTB Pull-ups or MU

B. 2 Rounds:
25/20 Cal Ski (20/17)
20 Box Jump Overs (24/20)
30 Burpees
40 Air Squats
50 Double Unders
35 Push-ups
25 Toes to Bar

 

Saturday, September 9

Happy birthday Cheryl L. and Shane and Nate (Sunday)!

A. Back Squats
5-5-5-5-5
rest 2:00 between each set

B. Josh
21 Overhead Squats (96/65)
42 Pull-ups
15 OHS
30 Pull-ups
9 OHS
18 Pull-ups

 

Monday, September 11

Happy birthday Elizabeth and Karen!

September 11 Tribute WOD
2001m Row or 2001m Run
11 Box Jumps (24/20)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run
*if you start with a row, finish with a run or visa versa.

 

Tuesday, September 12

A1. Glute Ham Raises
5 x 5-8

A2. Strict HSPU
5 x 5-8 AHAP

B. 6 Rounds:
3 Clean and Jerks (185/125)
40 Double Unders

 

Wednesday, September 13

Happy birthday Crystal, Shannon and Cristie!

A. Box Squats
4 x 7
*light, working technique

B. EMOTM x 12
Odds: 17 Push-ups
Evens: 20 Box Jumps

 

Thursday, September 14

Happy birthday Matt K., Leslie and Yvette!

A. Shoulder Press
3-3-3-3

B. Not for time:
Sandbag Bear Hug Squats 5 x 10
Suitcase Carry 5 x 50ft
Toes to Bar 5 x 12-15
Cal Ski 3 x 30/24

 

Friday, September 15

A. EMOTM x 8
Odds: 10 Thrusters (115/75)
Evens: 10 Chest to Bar Pull-ups

B. AMRAP 10:00
200m Run
12 Ring Dips  

 

Saturday, September 16

Happy birthday Rogelio and Darren J (Sunday)!

A. Power Cleans
6 x 3 at 75%

B. 4 Rounds:
15 KB Swings (70/53, 53/35)
15 Box Jumps (30/24, 24/20)
15 Cal Row

Earlier Event: August 27
Aug. 28 - Sept 2
Later Event: September 17
September 18 - September 23