WOD 10.17.19

A. Work up to a heavy 50FT Yoke or Barbell Carry B. As many reps as possible in 15 minutes: Rope Climb At the top of each minute, including the first, sprint 100 meters.

WOD 10.16.19

A. Work up to a heavy Turkish Get Up, each arm B. For time: 50 Busters Perform with 50/35LB Dumbbells A Buster is a Dumbbell Burpee into a Squat Clean Thruster. Courtesy of Crossfit Linchpin.

WOD 10.15.19

A. Superset Overhead Squat 1-1-1-1-1 GHD Sit Up 10-10-10-10-10 B. As many rounds as possible in 8 minutes: 10 Box Jump Over 24/20" 10 Hang Power Snatch 43/30KG

WOD 10.14.19

A. Superset Deadlift 2-2-2-2-2 Strict Pull Up 2-2-2-2-2 B. For time: 200 Double Under 100 Wall Ball 20/14LB, 10/9' 50 Pull Up 15 minute time cap.

WOD 10.13.19

A. Work up to a heavy complex: 1 Clean 2 Shoulder Press B. For time: 21-15-9 reps of: Power Clean 61/43KG Handstand Push Up

WOD 10.12.19

Open Kickoff Event

WOD 10.11.19

A. Work up to a heavy 100FT Farmers Carry B. 2 rounds for time: 20 Chest to Bar Pull Up 40 Dumbbell Snatch 50/35LB

WOD 10.10.19

A. Every minute for 10 minutes: 1 Clean and Jerk Perform at 85% 1RM Clean and Jerk. B. "Nancy" 5 rounds for time: 400M Run 15 Overhead Squat 43/30KG

WOD 10.9.19

A. Superset Bench Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Over 24/20"

WOD 10.8.19

A. Superset Front Squat 5-5-5-5-5 Skill Work Handstand Walk B. 5 rounds for time: 10 Dumbbell Deadlift 10 Dumbbell Hang Power Clean 10 Dumbbell Overhead Lunge Perform with 50/35LB Dumbbells.