September 2024

Test Week 1 Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday Day 1 CrossFit:A. Back squat 1rm 20 min E2MOM: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%.L5: Male: (275)95 – 125 – 155 – 175 – 205 – 5% increases […]

REST DAY Mobility and Maintenance

Open Gym: 8am-10am

CrossFit Main: A. handstand skill B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)

CrossFit Main E2:30MOM x 12:30 minOverhead squatdirectly into: 5 jump lunge each side- 10 total 0: 5x OHS @35%5x JL- each side2:30 5x OHS @ 45% 5x JL5: 5x OHS @ 55%5x JL7:30: 5x OHS @ 65%5x JL10: 3x OHS @ 75%5x JL12:30: AMRAP reps OHS @ 85%

CrossFit Main: Teams of 2: AMRAP 8 min, 2 min rest, AMRAP 8 minFollow each other waterfall style through workout, but you cannot pass your partner8 min:200m Row, 50 double-unders2 min rest;8 min:500m Bike, 10 line facing burpees Lvl6/5: as writtenLvl4/3: 200m row/25 double unders, 400m bike, 8 burpeesLvl2/1: 150m row/50 single unders, 300m bike,

CrossFit Main: Teams of 2-3, performed waterfall style so everyone can spot the person in front of them.Bench press + DB bent over row + DB bicep curlE3minx 15 (6x)0: 5 bench press x 40% of 1rm PP ERROR! 3: 5 bench x 50% + 5 BOR + 10 each side DB curl6: 5 bench

Labor Day Hero WOD Hot Shots 19 6 rounds for time of:30 squats19 power cleans7 strict pull-upsRun 400 meters Men: 135-lb. cleanWomen: 95-lb. clean