9.22.2017

Tomorrow is Billy & Danielle’s big day! Everyone gets to be a part of their wedding with today’s WOD!

Workout of the Day

“Til Death Do Us Part”

With a Partner For Time:

Get Down on One Knee – 100 Lunges

Present the Ring – 100 Ring Rows

Go to the Wedding – 400m Partner Run

Hear the Wedding Bells – 100 KBS (55/35)

Toss the Bouquet – 100 Wallballs (20/14)

Get Down and Party – 50 Burpees

Clean Up After the Party – 50 Cleans (95/65)

Catch the Plane for the Honeymoon – 400m Partner Run

*One partner works at a time except for the partner run. 

9.21.2017

There’s still time to sign up for the Team Series! There’s FOUR wods to be completed by Monday so we start TODAY. 

Workout of the Day

A. 

Team Series Event 1

Teams of Two

For Time:

9-15-21

Synchronized Thrusters (95/65)

Synchronized Bar Facing Burpees

B. 

1 Mile Run

Recovery Pace

9.20.2017

*We will be doing the CrossFit Team Series workouts so be sure to find a partner and sign up ASAP! Games.CrossFit.com/teamseries

Workout of the Day

A. 

Build to a Heavy

Pause Front Squat

B. 

Build to a Heavy

Front Squat

C. 

8 min AMRAP

15 Sit Ups

30 Double Unders

9.19.2017

Workout of the Day

A. 

Weighted Lunges

3×10

B. 

4 min AMRAP

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

-REST 4 min-

4 min AMRAP

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

-REST 4 min-

4 min AMRAP

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

9.18.2017

Workout of the Day

A. 

Movement Review & Practice

B. 

15 min AMRAP

55 Power Snatches (95/65)

55 Pull Ups

55 SDLHP (55/35)

55 Handstand Push Ups

9.16.2017

Charlie, Ray and CJ are competing at Flex on the Beach today! Come down to Long Beach to support them! 

Workout of the Day

A. 

Good Morning

3×10

B. 

20 min AMRAP

7 Power Cleans (135/95)

7 Burpees

200m Run

9.15.2017

I hope your weekend plans do not require you to walk. 

Workout of the Day

A. 

1 1/4 Front Squat

4×5

B. 

4 Rounds For Time

20/15 Calorie Row

10 Thrusters (115/75)

9.14.2017

Workout of the Day

A. 

Handstand Walk

4xMax Distance

*Scaled athletes practice 1:00 min on/off of HS Walk practice or Wall Walks

B. 

Not For Time

15-12-9-6-3

Strict Ring Dips

Strict Pull Ups

200m Run

9.13.2017

Workout of the Day

A. 

10 min EMOM

Min 1-5: 3 Snatch Grip Deadlifts 

Min 6-10: 3 Snatch High Pulls

B. 

Build to a Heavy Power Snatch in 10 min

C. 

8 min AMRAP

10 Toes to Bar 

10 Burpees