September 25th, 2023
“Medieval”
5 Rounds For Time:
15 T2B
30 KB Swings
30/24 Cal Bike
Time Cap: 30 Minutes
FX: 35/26
RX: 53/35
RX+: 70/53; ECHO
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September 16th, 2023
On the 3:00 x 5 Sets:
3 Deadlifts @ ~ 80 – 85%
Same Weight Across
“Tennis Elbow”
10 Rounds For Time:
200/180 Meter Row
15 Push-ups
10-1 Deadlifts
Time Cap: 18 Minutes
FX: 155/105
RX: 185/125
RX 225/155
September 15th, 2023
“Carried Away” Partner WOD
AMRAP30
Partner 1
18/14 Calorie Bike
10 Pull-ups
Partner 2
400 Meter Farmers Carry
FX: 35s/25s; Burpee Pull up
RX: 50s/35s
RX+: 50s/35s; 5 BMU; ECHO
Time Cap: 30 Minutes
September 14th, 2023
On the 3:00 x 5 Sets:
3 Push Jerks @ 78 -82%
Same Weight Across
“Might As Well Jump”
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
FX: 75/55; 20/18
RX: 95/65; 24/20
RX+: 115/85; 24/20
September 13th, 2023
“Not so Awful Annie”
50-40-30-20-10
DUs
Sit-ups
*After each Round
5-4-3-2-1
Power Cleans
Time Cap: 15 Minutes
FX: 1.5 SU; 115/85
RX: As Written; 155/105
RX+: GHDs; 185/125
September 12th, 2023
On the 3:00 x 5 Sets:
3 Front Squats @ 82 – 87%
Same Weight Across
“Barehanded”
For Time:
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run
Time Cap: 15 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
September 11th, 2023
“9/11”
For Time:
2,001 Meter Row
343 Double Unders
110 Single DB Box Step-ups
2,977 Meter Row
FX: 35/25; 20/18
RX: 50/35; 20/18
RX+: 50/35; 24/20
Time Cap: 35 Minutes
**Accumulate: 413 Rope Climbs as a gym.
During 9/11 – 343 firefighters and 71 law enforcement officers died in the World Trade Center and on the ground in New York City
September 9th, 2023
Score Time
[TEAMS OF 2]
3 Rounds For Time:
800 Meter Team Run (45/35)
3 Rope Climbs (Each)
12 Thrusters (Each)
FX: 95/65; 35/25
RX: 115/85; 35/25
RX+: 135/95; 45/35
* Run 800 together, splitting who is carrying weight as you’d like
* Run with single (45/35) barbell or plate
* Each athlete completes 3 rope climbs + 12 thrusters
September 8th, 2023
Deadlift
On the 3:00 x 5 Rounds:
5 Deadlift ~ 70%
“Barf”
3 Rounds x AMRAP 4:
500/450 Meter Row
25 Deadlifts
Max Box Jumps
Rest 2 Minutes Between Rounds
FX: 135/95; 20/18
RX: 155/105; 24/20
RX+: 185/135; 24/20
September 7th, 2023
“Cinnabon”
5 Rounds For Time:
40 Sit-ups
3 Rounds of “Cindy”
200 Meter Farmers Carry
1 Round of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats
Time Cap: 30 Minutes
FX: 35/25
RX: 50/35
RX+: 50/35; 30 GHDs