REMINDER: Sunday we take on the HERO Workout “Aeres” dedicated to those lost on a mission Coach Bob was on.
Please be there at 10:00 AM sharp to hear the story and to get the briefing on the format of the workout.

Oh, and sign up for the Open

Workout of the Day

A.
In teams of two:
AMRAP in 24 minutes of:
6 devil thrusters
9 chest to bar pull-ups
12 db front rack lunges
15 box jump overs
18 kettlebell swings or snatches 

Kid Cullen: The Forte Philosopher #FFADR

Workout of the Day

A.
High Hang Snatch
Every minute, for 12 minutes:
2 reps

Starting light, increase every 3 minutes

B. 
Five rounds for time:
5 Power Snatches
10 Burpees Over the bar

Josh

One week from today and the 2020 CrossFit Games Open starts! Sign up HERE

Workout of the Day

Liz

Workout of the Day

A.
Every 8 minutes, for 32 minutes (4 rounds):
500m/400m Ski
400m Run
30/24 Calories on Assault Bike

Each will be scored for time

Workout of the Day

A.
Push Press 5 x 5 (week 3 of 5)

B. (repeat from 5/2017)
Every 4 minutes, for 16 minutes (4 sets):
20/15 Calorie Row
15 Thrusters
10 Handstand Push-ups

Each round will be scored for time

Rx+ 95/65, strict hspu

The 2020 CrossFit Games Open starts in 11 days (October 10). Let’s do what we always do: sign up and crush these  workouts !

Workout of the Day

A.
Front Squat 5 x 5 (week 3 of 5)

B.
CrossFit Games Open Workout 15.3
AMRAP in 14 minutes of:
7 Muscle-ups*
50 Wall-Balls
100 Double-unders

* if you don’t have ring muscle-ups yet, but you’ve got pull-ups,
perform 14 of your highest level pull-up as a substitute

Emily T

Workout of the Day

A.
In teams of two, complete the following for time:
run around the block*
then,
ten rounds of:
12 pull-ups
10 thrusters
8 box step overs w dumbbells
then,
run around the block*

*both partners run

Rx+ 8 bar muscle-ups, 145/100, 50s/35s (24/20)

Workout of the Day

A.
Snatch
Every 2 minutes, for 20 minutes: 10 sets
10/7 calories on ski erg
2 squat snatches

Start light and build over the course of the 10 sets

B.
Every minute, for 10 minutes:
6 burpees over the bar
max power snatches

Brady, Kevin, and B. Smith

Workout of the Day

A.
Complete the following for time:
150 double-unders
50 wall-balls
40 box jumps
30 handstand push-ups
20 devil presses
30 handstand push-ups
40 box jumps
50 wall-balls
150 double-unders

SIGN UP for the 2020 CrossFit Games Open HERE

Workout of the Day

A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calorie Row
4 Deadlifts

Start light and build by feel

B.
Every minute, for 10 minutes:
4 Power Cleans (135 / 95)
Max Toes to Bar

Masters: 95/65
Rx+: 185 / 125

Score is total TTB