CF WOD 9/19/18

3 SETS:
A1) 10-15 Pendlay Rows
*build each set, the last 3-4 reps should be challenging without losing midline
:30 Rest
A2) Max Reps Strict L-PullUps
*modify to strict pull-ups, banded pulldowns, or negatives
:90 Rest

FIRE BREATHER:
FOR TIME:
4 ROUNDS:
Big Lap
50 Double Unders
25 PushUps

FIRE WALKER:
FOR TIME:
4 ROUNDS:
Big Lap
50 Double Unders or 100 Singles
20 PushUps

FIRE STARTER:
FOR TIME:
4 ROUNDS:
Short Lap
100 Singles
15 PushUps

CF WOD 9/14/18

Overhead Squat
3-3-3-10
*set of 10 will be at 75% of todays 3RM

FIRE BREATHER:
For time:
800m Run (BIG LAP+)
30 T2B
30 Jumping Lunges
20 T2B
20 Jumping Lunges
10 T2B
10 Jumping Lunges
800m Run (BIG LAP+)

FIRE WALKER:
For time:
800m Run (BIG LAP+)
30 K2E
30 Jumping Lunges
20 K2E
20 Jumping Lunges
10 K2E
10 Jumping Lunges
800m Run (BIG LAP+)

FIRE WALKER:
For time:
400m Run
30 Knee Tucks
30 Jumping Lunges
20 Knee Tucks
20 Jumping Lunges
10 Knee Tucks
10 Jumping Lunges
400m Run

CF WOD 9/13/18

Deadlift
5-5-4-3

FIRE BREATHER:
5 Rounds NFT:
Pendlay Row @135/95
5 Deadlift @135/95
5 Hang Power Clean @135/95
5 Thruster @135/95
Rest 1 minute between rounds.

FIRE WALKER:
5 Rounds NFT:
Pendlay Row @115/75
5 Deadlift @115/75
5 Hang Power Clean @115/75
5 Thruster @115/75
Rest 1 minute between rounds.

FIRE STARTER:
5 Rounds NFT:
Pendlay Row @95/65
5 Deadlift @95/65
5 Hang Power Clean @95/65
5 Thruster @95/65
Rest 1 minute between rounds.

9/11 Tribute

“9/11 Tribute”

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) *Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) *AA Flight 175 South Tower
11 Handstand Push-ups 
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar 
11 Deadlift (170#/120#) *Flight 77 and Flight 93
11 Push Jerk (110#/75#) *Number of Floors in each Tower
2001m Run