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 Warm Up Yeah . . . WOD Alpine 6 Rounds 90 seconds Row Calories 3 minute rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 200 Meter Run 25 Air Squat 25 Push Ups 25 Sit Ups 200 Meter Run 
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9/19
Alpine 6 Rounds 90 seconds Row Calories 3 minute rest 9/20 CrossFit Open 16.2 AMRAP in 20 minutes Continue until 4 minutes: 25 Toes-to-Bar 50 Double Unders 15 Squat Clean (135/85 lb) If completed before 4 minutes, continue until 8 minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans (185/115 lb) If completed before 8 minutes, continue until 12 minutes: 25 Toes-to-Bars 50 Double-Unders 11 Squat Cleans (225/145 lb) If completed before 12 minutes, continue until 16 minutes: 25 Toes-to-Bars 50 Double-Unders 9 Squat Cleans (275/175 lb) If completed before 16 minutes, continue until 20 minutes: 25 Toes-to-Bars 50 Double-Unders 7 Squat Cleans (315/205 lb) 9/21 Weight Ladder Start with 50% Overhead Squat Every minute on the minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute 9/22 Amateur Fight Gone Bad 5 Rounds 1 Min Jumping Lunge 1 Min Land Mines Twist 1 Min Ski Jumper 1 Min Rest 9/23 Manuel 5 rounds of: 3 minutes of Rope Climb 2 minutes of Air Squats 2 minutes of Pushups 3 minutes to Run 400 meters Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round. 9/24 Death By 2x Kettlebell Snatch 9/25 CrossFit Open 11.4 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar Facing Burpee 30 Overhead Squat (120lbs / 55kg) 10 Muscle Up WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbs / 40kg) 10 Muscle-ups MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (110lbs / 50kg) 10 Muscle-ups MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (75lbs / 35kg) 10 Muscle-ups In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.   Warm Up
1000M Row 3 Rounds "Cindy" 5 Pullups 10 Pushups 15 Air Squats WOD "Murph" For time: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run 20# vest Men: 50:27 Brandon Women: 49:00 Patty Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Kettle Bell Swings GHD Sit Ups   Warm Up
3 Rounds 10 Cal Bike 10 Pushups WOD Jackson 5 Rounds 1 Min Bench Press 135 / 95 1 Min Tuck Ups 1 Min Ring Dips 1 Min Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 6 Turkish Get Ups  Warm Up Burgener warm up - Snatch 3 Rounds Row 300M 10 Situps WOD 21 - 15 - 9 Kneeling Half Moon Snatch @ 55% Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K   Warm Up 3 Rounds 300 M Row 10 Pushups WOD CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 10 Kettle Bell Swings 10 Box Steps  Warm Up 5 Min Bike 3 Rounds 10 Air Squats 10 Situps WOD Tabata 8 Rounds 20 seconds Pistol 10 seconds Rest 20 seconds Horizontal Kettlebell Swing 10 seconds Rest 20 seconds Hollow Rock 10 seconds Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 20 Calorie Bike 20 Sit Ups   Warm Up 3 Rounds 10 PVC Pass Through WOD Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl Compare to 3/1/21 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 30 Leg Levers  Warm Up 1000M Row Work your way up to a 50% deadlift in three sets 5x, 3x, 2x WOD Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30-20-10 Air Squats Sit Ups Push Ups  |
