WOD SEPTEMBER 22ND
Team WOD:
Teams of 2
– 400 Meter Run –
60 Squats
40 Burpess
60 Kettlebell Swings (24/16kg)
30 Burpees
60 Jumping Pull Ups
20 Burpees
60 Sit Ups
10 Burpees
– 400 Meter Run-
WOD SEPTEMBER 21ST
STRENGTH: 2 REPS DEADLIFT EMOM FOR 7MIN @ 85% 1RM
WOD:
5 ROUNDS:
7 DEADLIFT 225/155#
10 KNEES TO ELBOWS
20 JUMPING LUNGE
CORE: 30 WINDMILLS
WOD SEPTEMBER 20th
STRENGTH: 2 REPS BENCH PRESS @ 75%1RM EMOM FOR 7 MIN
WOD:
40 WALL BALLS
15 SIT UPS
15 HAND RELEASE PUSH UPS
30 WALL BALLS
15 SIT UPS
15 HR PUSH UPS
20 WALL BALLS
15 SIT UPS
15 HR PUSH UPS
10 WALL BALLS
15 SIT UPS
15 HR PUSH UPS
WOD SEPT 19th
STRENGTH: 5X3 OVERHEAD SQUATS HEAVIEST POSSIBLE
“ISABEL”
30 SNATCHES FOR TIME 135/95#
CORE: TABATA T2B 8 ROUNDS
WOD SEPT 18th
STRENGTH: 2 TOUCH AND GO SQUAT CLEANS EMOM FOR 7 MIN @ 80% 1RM
WOD:
10min AMRAP
30 Air Squats
15 Pull Ups
10 Power Cleans 115/85#
CORE: TABATA PLANK 8 ROUNDS
WOD SEPT 17TH
Strength: 1 STRICT SHOULDER PRESS EVERY 30SEC FOR 7MIN @85%1RM
WOD:
3 Rounds
15 KB SWINGS 53/35#
20 PUSH UPS
5 CLUSTERS 155/95#
CLUSTER: SQUAT CLEAN INTO A THRUSTER
CORE: TABATA RUSSIAN TWISTS X 8
WOD Sept 15th
Strength: 10 min to find max front squat
WOD: use the same barbell for both movements
21-15-9 Reps
Front Squats 115/75#
Bent Over Row
CORE: 3×10 weighted v-ups
WOD September 14th
Ok CFSG, here it is. We had the “filthy 30″ pre-WOD last week, and now we are ready for the real deal. Remember warm up really good. No Strength work or core work. Focus on this workout, find a pace and keep it. Once you get to the Wall Balls, just try not to want to jump out of your skin and run away. 
Push through and earn that weekend!!!
WOD:
“Filthy 50″
For Time
50 Box Jumps
50 Jumping Pullups
50 K.B.S., 53/35
50 Walking Lunges
50 K2E
50 Push Press, 45/30
50 Back Ext
50 Wallballs 20/14
50 Burpees
50 Double Unders
WOD September 13th
Strength: 10 Minutes to find your MAX Snatch
WOD:
4 Rounds for time of:
10 DB Thrusters 45/35
10 Burpee Box Jumps
Rest 1 Min
Core: 12 Turkish Get Ups (Heavy as you can)
WOD September 12th
Strength: 5 x 3 Tempo Deadlifts (3 seconds up, 3 seconds down, do not take break between reps; take 60 seconds off between sets)
WOD:
“Helen”
3 Rounds for time of:
400 Meter Run
21 KB Swings 53/35
12 Pullups
Core: 60 Russian Twists for time