9/22/23

Work up to a 1 Rep Max Split Jerk
*Please share the Racks

Then….

Black/Blue/Grey WOD

“Green Giant”

3 Rounds For Time of:
400m Run

21 DBell Snatches, Alternating (50/35)
12/9 Ring Dips

September “Cool” Board

***Make some goals for yourself for September

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9/20/23

Black/Blue/Grey WOD

“Sugar Maple

As Many Rounds As Possible in 16 Minutes of:
8 KB Swings (70/53)
12/8 Deficit Push Ups
16 Jumping Lunges

September “Cool” Board

***Make some goals for yourself for September

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9/19/23

Every 2 Minutes Complete 4 Back Squats for 8 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

“Sunset Maple

For time:
12 – 9 – 6 – 3
Snatches (117/75) (95/65) (75/45) (45/35)
Bar-Facing Burpees, 2 Foot Jump 2 Foot Landing (Step over the Bar)

September “Cool” Board

***Make some goals for yourself for September

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9/18/23

Black/Blue/Grey WOD

“Autumn Blaze

For time:

60/45 Calorie Row
20 SandBag-to-Shoulder (150/100)

120 Double Unders
80m Farmer’s Carry, DBell (70/45)

60/45 Calorie Bike
40 Box Step Ups, KB in Front Rack (53/35)

*You can partition each couplet however you want, must do couplets in order though

September “Cool” Board

***Make some goals for yourself for September

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9/15/23

Black/Blue/Grey WOD

“Frantasy Land

For time:
21-15-9 reps of:
95/65-lb. thrusters
Pull-ups
15-12-9 reps of:
115/75-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135/85-lb. thrusters
Bar muscle-ups

*20 Minute Time Cap, or Finish it

September “Cool” Board

***Make some goals for yourself for September

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9/13/23

Black/Blue/Grey WOD

“No Time Like the Present

10 Rounds For Time of:
100m Shuttle Run
10 Burpees
15 Strict Sit-Ups
*REST 1 Minute

September “Cool” Board

***Make some goals for yourself for September

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9/12/23

Every Minute On the Minute for 10 Minutes:
Odd Minutes – 8 DBell Bench Press
Even Minutes – 6 Seated Box Jumps

Then…..

Black/Blue/Grey WOD

Bombs Bursting in Air

For Time:
21/15 Calorie Bike
21 Deadlifts (255/165) (205/135) (155/105) (115/75) (75/45)
15/10 Calorie Bike
15 Deadlifts
9/5 Calorie Bike
9 Deadlifts

September “Cool” Board

***Make some goals for yourself for September

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9/11/23

Every 4 Minutes Complete 8 Back Squats for 4 Sets
*Please share the Racks

Then…..

Black/Blue/Grey WOD

Rockets Red Glare

As Many Rounds As Possible in 11 Minutes of:
9 Clean & Jerks (155/105)
1 Legless Rope Climb, girls to 12′
1 Rope Climb

September “Cool” Board

***Make some goals for yourself for September

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