WOD September 25, 2021

“Practice like you’ve never won. Perform like you’ve never lost.”

3 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-ups
10 Power Cleans (135/95, CRX 185/135)
*Completed Individually*

*Score = Time it takes to complete the workout

[20:00 – 32:00]
With a Team of 3: Build to a Heavy Power Clean

10am Triple WOD Huskie Mash Up:

3 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull-ups
10 Power Cleans (185/135)
*Completed Individually*
(20 Min Cap)
Then,Min 20:00 – 32:00
With a Team of 3: Build to a Heavy Power Clean

-REST 5 Min

12 Min AMRAP
50 ft Sled Push (5×45/4×45)
50 Double Under
5 Strict HSPU
10 Pistol Squat

-REST 5 Min

9 Min AMRAP
5 Overhead Squat (115/75, CRX 135/95)
5 Power Snatch
5 Burpee

WOD September 24, 2021

“If your goal give you butterflies in your stomach, it’s a good sign you’re about to expand your world.”

A.
Snatch Drills & Skills:
5x Tall Snatch @ Light weight
5x Squat Snatch @ 70-75%
5x Snatch Pull @ 95%

B.
MetCon:
For Time:
30 Hang Power Snatches (75/55)
30 Handstand Push-ups
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang Squat Snatches (75/55)
MRX: 65/45 CRX:115/85 & Deficit HSPU 4″/3″

WOD September 23, 2021

“If you fight for your limitations, you get to keep them.” -Jim Kwik

6 Rounds For Time:
1,000 Meter Bike / 500m Row / 400m Run
20 AbMat Sit Up
30 Double Kettlebell Front Rack Lunge (53’s/35’s)
MRX: 35s/25s

WOD September 22, 2021

“It is courage that raises the blood of life to crimson splendor. Live bravely and present a brave front to adversity.”
-Horace

A.
Strength:
Deadlift
3 x 3 @ 75%
Dead Stop Deadlift

B.
MetCon:
AMRAP 8:
15 Deadlifts (135/95)
12 Box Jump Overs (24″/20″)
9 Push Jerks (135/95)

Rest 4 Minutes

AMRAP 8:
15 Deadlifts (115/85)
12 Box Jump Overs (24″/20″)
9 Push Jerks (115/85)

MRX: 115/85, 95/65
CRX: 175/125, 155/105

WOD September 21, 2021

“Focus your thoughts on the things you can control.”

A.
Strength:
Pause Front Squats (3s @ bottom)
Set 1: 3 @ 50-60%
Set 2: 3 @ 75%
Set 3-5: 3 @ 82%

MetCon:
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Dumbbell Hang Squat Cleans (50’s/35’s)
MRX: 35/25 CRX 65/45

WOD September 20, 2021

“Remove distractions holding you back from putting in the focus time necessary to succeed.”

A.
Accessory Strength/Stability:
3 Rounds
10 Weighted Glute Bridge
10 Single Leg KB RDLs
:30 L-Sit Hold on Rings or Bar

B.
MetCon:
10 Rounds For Time:
10 Toes to Bar
10 Burpees
150 Meter Run

WOD September 19, 2021

“You can’t have a million dollar dream with a minimum wage work ethic.”-Stephen C. Hogan

8:30am-10am Masters 45+ Mash Up

10am WOD:
with a Partner, 1 person working at a time (May be done solo if preferred)
Hero WOD
“Loredo”
6 rounds for time
24 Air Squat
24 Push Up
24 Walking Lunge
400m Run (Together)

WOD September 18, 2021

“If one advances confidently in the direction of their dreams, and endeavors to live the life which they’ve imagined, they will be met with a success unexpected in common hours.” -Henry David Thourough

9AM WOD:
For Time
3 Rounds:
12 Thrusters (95/65)
12 Pull-ups

800 Meter Run

3 Rounds:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups

800 Meter Run

3 Rounds:
6 Thrusters (135/95)
6 Bar Muscle-ups (Sub GI Jane)

800 Meter Run

MRX 75/55, 95/65 , 105/75
CRX 115/85 , 115/105, 175/125



10am Triple Huskie Mash Up:
For Time
3 Rounds:
12 Thrusters (95/65)
12 Pull-ups
800 Meter Run
Then,
3 Rounds:
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
800 Meter Run
Then,
3 Rounds:
6 Thrusters (135/95)
6 Bar Muscle-ups
800 Meter Run
MRX 75/55, 95/65 , 105/75
CRX 115/85 , 115/105, 175/125

-REST 5 Min

3 Rounds
20 Toe2Bar
20 Hand release Push Up
20 Box Jumps (24/20)

-REST 5 MIN

150m Sled Push (4×45/3×45)
8 Tire Flip

WOD September 17, 2021

“Go the extra mile. It’s never crowded.”

A.
Snatch Accessory: Lightweight
3 x 5 Snatch Push Press + 1 Over head Squat
Then,
3 x 3 Snatch Balance w/ 3s pause at bottom
Then,
Build Power Snatch for MetCon

B.
MetCon:
For Time
3 Rounds:
21 Kipping Handstand Push-ups (Sub DB Push Press)
12 Power Snatches (95/65)

Directly Into…

3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)

MRX 75/55, CRX 135/95 & Kip Deficit HSPU 3″/2″

WOD September 16, 2021

“Don’t bunt. Aim out of the ballpark.”- David Oglivy

[Part 1]

Partner WOD:
For Calories:
In 20 Minutes accumulate Max Calories on the Bike or Rower:
Minute 1: Partner 1
Minute 2: Partner 2

Score = Total Calories Accumulated

[Part 2]

Tabata “Midline” (8:00)
20-seconds of work / 10-seconds of rest for 4 intervals:
Tabata Side Plank (Right)
Tabata Side Plank (Left)
Tabata Hollow Hold
Tabata Front Plank