Fitness and Performance

PAY YOUR LATE GYM DUES WITH ADDED LATE FEE

1. Front squat
3×10
(put final weight achieved on board)

2. For Time
21-15-9
Bar Facing Burpees
Power Snatch 75/55

Fitness and Performance

PAY SEPTEMBER DUES. REMEMBER TO ADD 5 DOLLAR LATE FEE

1. Shoulder press
5-5-3-3-1-1-1

2. 500m row medium pace
rest 3 min
500m Row ME
rest 3 min
500m row medium pace
rest 3 min
1000m Row ME
(the only thing scored is time on ME 500 and 1000. these must be set as countdown and record to xx:xx.x)

LAST DAY TO PAY DUES WITHOUT A LATE FEE

Fitness and Performance

Cindy
20 min AMRAP
5-Pullups
10-Pushups
15-Air Squats
(MUST have a counter to go on board so use 2 heats. we will be erasing all previous board scores on cindy so top 5 guy and girl on day will make board)

Fitness and Performance

1. 3 rounds for time
400m Run
15-Box Jumps 30/24
10-Stone Over Shoulder 100/75

2. 5 Rounds
20-Alternating V-Ups
15-R Oblique Cruntches kb
15-L Oblique Cruntches kb
30 sec over head walk R
30 sec over head walk L

Remember only 9a.m. WOD for Labor Day Holiday

Teams of 3
7 min AMREP
100/70 cal Assault Bike
Max Clean and Jerks 135/95

rest 3 min

6 min AMREP
75/50 Cal Assault Bike
Max Power Snatch 115/80

Rest 3 min

5 min AMREP
50/30 Cal Assault Bike
Max Thrusters 95/65

Fitness

9-6-3
SumoDeadlift High Pull
Strict Pullups

Pushups

Rest 2 min

15-12-9
SumoDeadlift High Pull
C2b

Performance

9-6-3
Snatch (115/85)
Bar mu

Rest 2 min

15-12-9
Snatch 75/55
C2b

Fitness and Performance

1. OHS build to heavy single with a
3 sec pause at the bottom

2. 4 min amrap
20 Double Unders
10 squat with dball (50/30)
2 min rest
4 min amrap
20 dus
15 slam balls
2 min rest
4 min amrap
20 dus
20 lunge with dball

Fitness

With a partner split as needed
100 S2OH w/barbell
100 Abmat situps
100 DB hang cleans
100 DB strict press

Performance

With a partner split as needed
100 S2OH 155/105
100 GHD
100 DB hang cleans 50/35
100 hspu

Fitness and Performance

1.  5x(1 power clean+2 push jerk)
2. 2 rounds
400m run
30-cal ski
20-cal ass bike

Fitness and Performance

1. 5 Rounds for Time

25/20-cal row
15-Thrusters 95/65
10-DB step ups 50/35s& 24/20

2. accumulate 3 min L sit hold on parralets