Will

Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 rounds):
21 / 18 Calorie Row
14 Toes to Bar
7 Squat Snatches (115 / 75)

Rx+ 145 / 95

New baseball tees and new CFF and Snatchville shirts with the American flag on the sleeve

Workout of the Day

A.
Power Clean
Every minute, for 12 minutes: 3 reps

Starting moderately heavy, increase the load every 3 minutes (~60% to ~80%)

B.
For time:
30-20-10 rep rounds of:
Kettlebell Swings (53 / 35)
Box Jumps (24 / 20)
Alternating Front Racked Reverse Lunges (115 / 75)

Rx+ 70/53, 30/24, OH Lunges

Garrett

Workout of the Day

A.
Weighted Chin-ups 5-4-3-2-1-1-1

Increasing the load each set, establish a heavy set of 1

B.
Three rounds for time of:
400m Run
20 Chest to Bar Pull-ups
10 Strict Handstand Push-ups

Hat tip to Invictus for the workout

I leave for a days and all hell breaks loose!

Workout of the Day

A.
Push Jerk
Every 2 minutes, for 10 minutes (5 sets): 4 reps

Build to a moderately heavy set of 4 (if you’re feeling good, more than last week)

B.
For time:
20-18-16 Ring Dips (ladies: 18-15-12)
14-12-10 Hang Power Clean and Jerks (115 / 75)

Rx+ 145/100, dips on MU rings

*14 min cap

Little Atlas has a new GF –  Camille LeBlanc Bazinet. Literal conversation: Camille: “Ohh, can I keep him?!” Katelyn: “I don’t know if you’ll still want him when he starts crying” Camille: “Yeah, but then I won’t have to get pregnant”. Katelyn: “True Dat”

Workout of the Day

A.
Front Squat
Every 2 minutes, for 10 minutes (5 sets): 2 reps at 80-85%

B.
“Stolen”
Last done: November , 2016
Five rounds of:
1 Minute of Alt. DB Power Snatches (pick weight)
1 Minute of Wall-Balls (20 / 14)

No rest between rounds. Score will be total reps completed.

Rx+ squat snatches (70 / 50), 30 / 20

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
5 Minutes Max Lunges w DB or KB in Farmers Carry (pick weight)
5 Minutes Max Calories Row
5 Minutes Max Kettlebell Swings (53 / 35)
5 Minutes Max 50m sprints
5 Minutes Max Burpee Box Jump Overs

Workout of the Day

A.
Last done: 9/2/16
Every 5 minutes, for 30 minutes (6 rounds):
250m/200m Row
12 Burpees
9 Toes to Bar
6 Power Cleans (155 / 105)

Each round will be scored for time.

Rx+ Bar facing burpees, UB TTB, 185 / 120

Ross

Workout of the Day

A.
Deadlift 5 x 5 at 70-75%

Rest 2 minutes between sets

B.
Every 4 minutes, for 12 minutes (3 sets):
30 Calories on the Assault Bike (ladies: Airdyne)

Shannie Boo Boo

Workout of the Day

A.
“Kelly”
Five rounds for time of:
400m Run
30 Box Jumps (24 / 20)
30 Wall-Balls (20 / 14)

Paul

Workout of the Day

A.
Push Jerk 4-4-4-4-4
Every 2 minutes, for 10 minutes: 4 jerks

Increasing the load each set, establish a moderately heavy set of 4 (not a 4 rep max!)

B.
AMRAP in 12 minutes of:
3-6-9-12-15-18-21 etc of:
Kettlebell Swings (53 / 35)
Hand Release Push-ups
Pull-ups

Rx+ 70/53, Deficit HSPU (25/15 lb hi temp plates), CTB