1 September – 7 September 2019

Posted on September 1, 2019

Monday, September 2

No Bootcamp classes today both 8:30 and 9:30 will be Crossfit Classes.  Feel free to come in and scale the Crossfit classes.

Nick Gillen will be doing Fatal 40 at 9:30 if anyone would like to join!!

 

Tuesday, September 3

WOD: 5 Rounds for Time

20 Dumbbell Hang Power Cleans 35/50

15 Wall Balls 14/20

15 Kettlebell Facing Burpees

10 Single Arm Kettlebell Thrusters (5 each arm) 35/55

10 Ring Rows

*30 Minute Time Cap

 

Wednesday, September 4

Hero WOD: “Jerry”
For Time
1 Mile Run
2000 Meter Row
1 Mile Run
*35 Minute Time Cap

WOD: 6 Rounds

1 Minute Kettlebell SDLHP 35/55

1 Minute Push-Ups

1 Minute Kettlebell Swings 35/55

1 Minute Row for Calories

1 Minute Rest

 

Friday, September 6

WOD:  12 Minute AMRAP

14 Alternating Dumbbell Hang Snatch 25/45

12 Toes to Bar

14 Alternating Overhead  Walking Lunges 25/45

WOD: 12 Minute AMRAP

14 Goblet Squats 25/45

12 Knee to Elbow

14 Alternating Plank Row 25/45

 

Saturday, September 7

WOD: 3 Rounds For Time

50 Double Unders

40 Slam Ball Over the Shoulder 25/40

30 Burpees

20 Single Arm Kettlebell Push Press (10 each side) 35/55

10 Slam Balls 25/40

*32 Minute Time Cap

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