28 September

Training (4p)

A. For Time:
100 Bench Press @185#
*Every Break Complete 10 Cal Ski
*14:37
*20/34/44/56/66/77/88/100

B. 30 Strict Pullups

C. Class WOD
"CRAPS" WITH A 16:00 CLOCK COUNTING DOWN BUY-IN 20/8 CAL AIR BIKE 300 YARD SHUTTLE (0-50-0) X3 THEN WITH REMAINING TIME, COMPLETE AMRAP OF: 30 T2B 30 POWER CLEANS (135) 30 OVER THE BAR BURPEES 30 THRUSTERS (135) 400M RUN
*157 Reps
*With Vest

D. Turkish Get-ups and HS Holds

26 September

Training (1p)

A. For Time:
100 DU's
75 WB
50 DL (185)
25 Burpee Over The Box (24")
*7:11
*U/B Du's - U/B WB's - U/B DL's - Burpees Too Slow

B. Push Jerks, 4x4
195, 195, 225, 225

C. 5k Row/Ski

25 September

Training (230p)

A1. Squat Jumps To Bar x8
Rest 20 Seconds
A2. Back Squats x8 @ 185#
Rest 20 Seconds
A3. Seated Box Jumps x5 (36")
Rest 2m, x3

B. "Unbroken 3.0"
4 RFT:
10 Clean and Jerks (135)
15 T2B
20 Heavy KBS
25 WB
30 Du's
*10:58 (With DP)

C. Tested ēvoFIT
Every 2m For 24:00
Station 1: 21 Wall Taps In Push-up - 15 WB - 9 Burpees To Target
Station 2: 500m Ski
Station 3: 20 Yard Plate Push - 25 Yard Reverse Plate Drag - 25 Yard BC
Station 4: 500m Row
*Complete, No Misses

24 September

Training (2p)

A1. 1,250 Row
A2. 1,250 Ski
x2
*Complete (5k)

B. Every Minute OTM For 16:00
Even: 21 Cal Bike
Odd: Rest
*Complete

C. Every 3m For 15:00
500m Ski
Squat Clean
*Score is total Load over 5 Rounds
*1325 (265# Across)

D1. Curls
D2. Banded Press Downs
Rest 2m, x4

22 September

Training (630a)

A. Row 3,500m 

B. WITH A PARTNER:
EVERY 2M FOR 40:00 0:00 - 2:00 550/440M SKI 2:00 - 4:00 20 THRUSTERS (95/65) 20 T2B 4:00 - 6:00 25/15 CAL BIKE 8 SYNCHRO BURPEES 6:00 - 8:00 25 HEAVY KBS (2/1.5)

*Complete With Chris Wilson

C. Row 2k

21 September

Training (2p)

A. Bench Press 5x5
Rest 3m B/W
*275/280/285/290/300(PR)

B. Back Squats
7 Reps Explosive Out of Bottom
Into 
7 TnG Jump Squats
Rest 3m, x3
*225 For All

C. 3 RFT
500m Ski
8 DB S2O Each Arm (70#)
*7:05

D. 2 RFT
1,250m Row
1,250m Ski
*21m

19 September

Training (2p)

A. "The Club"
Every 2m For 16m
160m Run To Curb
7 Thrusters (95)
7 T2B
Max Cals Ski In Remaining Time 
*Score is total Cals
*85 (10-11-10-11-10-10-10-13)

B. Reverse Hyper
3x12

C1. 12 Strict Pullups
C2. 20 Decline Pushups
Rest 3m, x4

18 September

Training (2p)

A. 5RM Bench Press With 5 Second Pause On Chest For Each Rep
*255

B. 2x5 @ 85% of A, No Pause
*225

C. "Christine"
3 Rounds 
500m Row
12 DL (235#)
21 BJ (20")
*7:59

D. Tested ēvoFIT
24m AMRAP With Partner
Max Cals On Bike

*Every Switch:
Press Medley
14 S/L V-Ups
Bear Crawl Medley (15 F/W - 15 B/W)
7 Burpees To Target
15 Yard Frogger
*278 Cals
*DP

17 September

Training (230p)

A. Back Squat; 5x3
*305/315/315/315/315

B. Max Complex Of:
Hang Power Clean - Hang Squat Snatch - OHS
*215#

C. "Indecision"
15m AMRAP:
16/10 Cal Bike
10 Clean and Jerks (135)
*every break complete 3 Over The Bar Burpees 
10 C2B Pullups
10 HSPU
50 Yard BC (F/W 25 - B/W 25)
*3+35 Reps

D. KBS
10-8-6-4-2
Heavy - White - Red - Blue 
*Complete

15 September

Training (7a)

10M AMRAP STATIONS Station 1: 10M AMRAP: 80 OHS (95/65) 60 T2B 40 OVER THE BOX JUMPS (24/20) THRUSTERS 155/95 = 20 135/85 = 30 115/75 = 40 95/65 = 50 MAX CALS BIKE W/REMAINING TIME
*95 Cals Station 2: 10M AMRAP: 2K/1,750 ROW W/REMAINING TIME: COMPLATE AMRAP OF "CINDY" *SCORE IS ROUNDS AND REPS OF "CINDY" *BREAK UP AS DESIRED BETWEEN TEAM BUT MUST DO MOVEMENTS IN ORDER. *PULLUPS ARE C2B/CHIN OVER BAR *PUSHUPS ARE CLAPPING/REGULAR *SCALE PUSHUPS/PULLUPS TO 10 HEAVY SWINGS Station 3: 10M LADDER 4-8-12-16-20-24-28-32 CAL SKI OVER THE SHOULDER DBALL (100/75) BEAR HUG SQUATS W/HEAVY BALL (100/75) *BREAK UP AS NEEDED AS A TEAM
*20+14
*DP and Ryan 1. STAGGER GROUPS B/W STATIONS AS NEEDED. 2. REST 2M B/W STATIONS. 3. TEAMS OF 3 4. SCORED AS 3 SEPARATE EVENTS. (CALS/ROUNDS+REPS/ROUNDS+REPS) "CINDY" IS COMPLETED ROUNDS+ PARTIAL REPS LADDER IS REP ROUND COMPLETED + PARTIAL (24+45)

Bench
10@135
9@155
8@175
7@195
6@215
5@235
4@255
3@275
2@295
1@315

14 September

Training (230p)

A. Build To A Tough Power Clean
*275 (Missed 295#)

B. "TugBoat"
Every 2m For 14m 
40 Du's
4 TnG PC (155)
4 Bar Facing Burpees
Max DU's in Remaining Time As Tiebreaker
*7+487 (Previously 7+379)

C1. Behind The Neck Press x10 - In Front Press x10
Rest 10 Seconds
C2. 15 Back Extensions
Rest 2m, x3 (50/60/70)

D1. 10 Curls
Rest 10 Seconds
D2. 10 Hammer Curls Each Arm (40#)
Rest 2m, x2
*Complete

12 September

Training (230p)

A. 3 Rounds For Max Load
1 Squat Clean - 2 Front Squats - 1 Push Jerk
*245 - 265 - 275

B. "DT For Days"
EMOM for 12m
2 Squat Cleans @ 155#
Max Rounds DT In Remaining Time
*6+16 Reps (6+5 Last Year)
**Did 12 DL/8 HPC Even Minutes - 1 HPC/6 Jerks Odd Minutes

11 September

Training (115p)

A. 10m Row (2:05 Pace)
B. 10m Bike (60 RPM Pace)

C. For Total Reps
0:00 - 6:00
800m Run
Max WB
*55
6:00 - 10:00
600m Run
Max T2B
*40
10:00 - 12:00
200m Run
Max Pullups
*33 (Ran Out of Time)
*128 Reps (6 Better Than Last Year)

D. Tested ēvoFIT
STATION 1: 7M AMRAP: 10/7 CAL BIKE 10 BANDED LAT PULLDOWNS 20 HEELS TO HEAVEN STATION 2: 7M AMRAP: 3 LAP SB RUN (12/12) 2 LAP BEAR CRAWL/REV BC (12/12) 1 LAP BURPEE BROAD JUMP (12/12) STATION 3: 7M AMRAP: 30 SECOND STONE CHAIR WITH BICEP CURL TORPEDO PRESS MEDLEY 20 TORPEDO TAPS IN PUSHUP POSITION 20 THRUSTERS 90 SECOND REST B/W STATIONS
*Complete

10 September

Training (230p)

A. Build To A Heavy Hang Squat Clean & Jerk
*275

B. Build To A Heavy Snatch
*225 (x2)

C. Lunges
10 Steps Front Rack - 10 Steps Back Rack - 10 Steps OHD
*95/95
*Rest 2m B/W

D. 2m Air Bike @ 70 RPM
Rest 2m, x3
*Complete

E1. Skull Crushers
Rest 30 Seconds
E2. Ring Dips
Rest 2m, x3
*55/75/75
*12/10/10

8 September

Training (7a)

40M AMRAP WITH A PARTNER 1 ROUND AT EACH STATION STATION 1: 20 YARD PLATE PUSH 10 BURPEE TO PLATE 20 REV PLATE DRAG 10 BURPEE TO PLATE STATION 2: 750/600M SKI 75/40 PUSHUPS *SCALE PUSHUPS TO KBS (1.5/1) STATION 3: 25 SYNCHRO PLATE TO OHD (45/25) 40 WALLBALLS (20/14) STATION 4: 20 DL 15 POWER CLEANS 10 S20 (185/95) STATION 5: 750/600M ROW 40 SYNCHRO JUMP SQUATS *2+2+3 Plate To OHD
*With Jeff

B. Bench Waves
5-3-1, 5-3-1
*235/255/285
*255/285/315x2

7 September

Training (230p)

For Total Reps:

Buy-in: 
1 Mile Run

Then: 

@ 10:00 Mark
Begin 10m EMOM 
Even: 5 Squat Clean Thrusters (115)
Odd: Max T2B
*Score is total T2B
*Wore 20# Vest
*20/20/16/16/20
*92 Reps (Last year was 99 Reps with No Vest)

5 September

Training (230p)

A. Find Tough 10 Rep DL
*370#

B. "Ascent"
2m On / 1m Off
10 DL (225)
50 DU's
Max Burpees Over The Bar With Remaining Time
x7 
*139 Reps (22-22-22-22-16-16-19)

4 September

Training (230p)

*All Done With 20# Vest

A1. Strict Pullups (25/20/15/10/5)
No Rest
A2. Pushups (30/25/20/15/10)
Rest 3m, x5

B. 180m Ski Sprints
Rest 2:1, x10 Per Person
*Complete (:29 - :33 Seconds)

C1. Tall Kneeling KB Presses (2 Blues)
Rest 10 Seconds
C2. Bent Over KB Presses (2 Reds)
Rest 3m, x3
*Round 1 Blues/Reds
*Rounds 2/3 (Reds)

D. Tested ēvoFIT WOD
EMOM FOR 24:00 MIN 1: 20 HANGING KNEE TUCKS RX+ 15 T2B MIN 2: 30 SEC SKI (CALS) MIN 3: 10 YARD PLATE PUSH - 10 YARD REV PLATE DRAG RX+ 15/15 MIN 4: 30 SEC BIKE (CALS) MIN 5: 15 TORPED0 HALF FRONT RAISE + TRUCK DRIVER MIN 6: 30 SEC ROW (CALS)
*Complete

*Today was terrible, about 2:05 in that damn vest. 

3 September

Training (11a)

A. 5x10 Back Squats @ 205#
Rest 60s B/W

B. 5x5 Back Squats @ 225#
Rest 60s B/W

C. "LABOR DAY"
WITH A PARTNER: 400M SB RUN 20 CLEAN AND JERKS (155/95) 750/600M ROW 60 T2B 50/30 CAL BIKE 60 WALLBALLS (30/20) 400M SB RUN 20 THRUSTERS (155/95) 750/600M ROW 60 KBS (2/1.5) 50/30 CAL BIKE 60 C2B/CHIN OVER PULLUPS 400M SB RUN

*27:56 With DP 1. RUNS ARE WITH A 30/20 SLAMBALL. 2. CAN BREAK UP WORK HOWEVER YOU WANT BUT BOTH HAVE TO RUN. 3. WALLBALLS ARE DONE WITH SLAMBALL. (30/20)

1 September

Training (7a)

"HUEY, DUEY, AND LOUI"
WITH A TEAM OF 3: IN ANY ORDER FOR TOTAL TIME A.100/80 CAL AIR BIKE REST EXACTLY 2M B. 140/100 CAL ROW REST EXACTLY 2M C. 80 T2B REST EXACTLY 2M D. 50 S20 (185/115) *SCALING TO (155/95) COUNT REPS 2:1 1. FOR TOTAL TIME 2. TEAMS CAN START WHEREVER THEY WANT BUT THEY ONLY GET A 2M REST BEFORE STARTING THE NEXT EVENT.

*17:58
*DP/Tanner

B. 1 Arm DB Bench, 3x10 @ 70#
Rest 2m