Fitness and Performance

Partner WOD
Leapfrog Rounds
20 min AMRAP
7-Burpees
10/7-Cal Bike
20-Double under

9/11 WOD

For Time(45 min cap)

2001 meter Row or Run or Ski
11-Box Jumps (36/24 in)
11-Thrusters (125/85 lb)
11-Chest-to-Bar Pull-Ups
11-Power Cleans (175/115 lb)
11-Handstand Push-Ups
11-Kettlebell Swings (2/1.5 pood)
11-Toes-to-Bar
11-Deadlifts (170/115 lb)
11-Push Jerks (110/75 lb)
2001 meter Row or Run or Ski

Fitness and Performance

1. 14 min E2MOM
8-Back Squat add 5-10 lbs

2. 12 Rounds for Time
100m Run
5-Pullups
10-Abmat Situps
Jenga
(After each round pull play 1 jenga block. If you cause the stack to fall you must immediately reset the stack and perform 5 burpees before continuing the workout)

Still too many that owe Dues

Fitness and Performance

1. 12 min to warm up Clean and Jerk

2. 2 parts on 15 min running clock

A. For time 12 min cap
21-15-9
Thrusters 95/65
Cal Row
Burpees over Rower
(If finished before 12 min can begin work in clean and jerk. If not done at 12 min cap immediately move in to part B)

B. From 12:00-15:00
Find 1 rep max clean and jerk

Fitness

1. Build to heavy 3 rep touch and go Power Clean

2. 8 min AMRAP
3-Russian KB swings
3-KB Swings
3-Goblet squat
3-Strict press
3-Push Press
3-Split Jerk
1-Rope Climb(3-beginner rope climbs)

Performance

1. Build to heavy 3 rep touch and go Power Clean

2. 8 min AMRAP
3-Hang Clean 95/65
3-Power Clean
3-Squat Clean
3-Strict press
3-Push Press
3-Split Jerk
1-Rope Climb

Last day to pay dues and avoid late fee. Friday you will need to include 5 dollar late fee

Fitness and Performance

18 min AMRAP
20-Pullups
30-Situps
40-Cal Row
50-Double Unders

Only one day left to pay dues without a late fee

Fitness and Performance

1. 14 min E2MOM
10-Back squat +5-10

2. For Time
600m Run
30-Alternating DB Snatch 50/35
15-Cal Ski
400m Run
20-Alternating DB Snatch
10-Cal Ski
200m Run
10-Alternating DB Snatch
5-Cal Ski

(600m will be a lap around the block and then to the 200m mark. 400m is lap around block.).

Bring Sept Dues ASAP

Fitness and Performance

1. Push press
5×3 heavy

2. Partner leapfrog movements
12 Rounds
8-Toes to Rings
100m run
8-Cluster 75/55

Fitness and Performance

1. Deadlift
3×10 heavy

2. 3 rounds
800m Run
8-Mixed Grip Strict pullups(4-each way)
16-Ring Pushups

Fitness and Performance

1. Strict press
3×7 (try to beat previous by 5-10 lbs)

2. For Time
100/80-Cal Row
EMOM starting at 0:00
5-Thruster 95/65

(Once you pick your weight you cant scale down during the wod. If you still havent completed your calories by min 11 reduce thrusters to 3 reps each min. If still working at 15 min reduce to 2 thrusters a min. Cap at 20 min. )