September 19, 2018

Wednesday 180919

**WOD Credit to/Based on CF Linchpin**
In a 3-minute window: 
-400m Run
-4 Ring Muscle-ups MRX 8 C2B or 4 Burpee Pull-Ups
-Max Reps Squat Snatches 115/75 RX+135/95 MRX 95/65
*Rest 2 minutes & repeat until 30 Squat Snatches have been completed.

Post time to comments.

 

September 18, 2018

Tuesday 180918

“A Girl Meets a Hero” by DB
” Annie Meets Jerry”
For Time:
50-40-30-20 and 10 rep rounds of:
– Double Unders
– Sit-ups ab-mat anchored
Then
-Run 1 mile
-Row 2K
– Run 1 mile
OR
For Time:
-Run 1 mile
-Row 2K
-Run 1 mile
Then
50-40-30-20 and 10 rep rounds of:
– Double Unders
– Sit-ups ab-mat anchored

Compare to September 21, 2017.

 

September 17, 2018

Monday 180917

3 Sprint Rounds for Time: 
-10 Deadlifts
-5 Over Bar Burpees
-5 Deadlifts
-15 WallBalls
-10 T2B
2 min REST / Add Deadlift Weight
**Deadlift Weight Increases Each Round**
-RD1 = 185/125 RX+ 225/155 MRX 135/95
-RD2 = 225/155 RX+ 275/185 MRX 155/105
-RD3 = 255/175 RX+ 305/205 MRX 175/115

Post time for each round to comments.

 

September 15, 2018

Saturday 180915

**WOD Credit to/Based on CF Games Masters Complex Fran **
For Time: 
-7 Bar MUs MRX 7 C2B
-7 C2B Pull-Ups MRX 7 Pull-Ups
-7 Pull-Ups MRX 7 Ring Rows
-21 Thrusters 95/65 MRX 75/55
-5 Bar MUs MRX 7 C2B
-5 C2B Pull-Ups MRX 7 Pull-Ups
-5 Pull-Ups MRX 7 Ring Rows
-15 Thrusters 95/65 MRX 75/55
-3 Bar MUs MRX 7 C2B
-3 C2B Pull-Ups MRX 7 Pull-Ups
-3 Pull-Ups MRX 7 Ring Rows
-9 Thrusters 95/65 MRX 75/55
**compare to regular Fran on 27 July 2018**

Post time to comments.

 

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