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CFBH 9.25

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Pullup Work: (10 mins)

L1: (0-4 PU’s)
3×3-5 JPU + negative
*Rest 1 min in btw sets
2x ME chin over the bar hold
2×6-8 one arm ring rows

L2: (5-9 PU’s)
3x ME strict pullups
*rest 1 min in btw sets
2×3-5 JPU + Wt. negative
1x ME chin over the bar hold

L3: (10+ PU’s)
Find a 5rm Wt. pullup
2×3-5 JPU + Wt. negative
1x ME chin over the bar hold

WOD(30 mins)
5min AMRAP
50/35 Calorie Row
AMRAP Macho Man
==REST 5min==
5min AMRAP
35/25 Calorie Row
AMRAP Macho Man
==REST 5min==
5min AMRAP
20/15 Calorie Row
AMRAP Macho Man

Macho Man= 3 pwr cleans, 3 front squats, 3 S2O

C: 135/95 155/105 185/135
P:115/75 135/95 155/105
FIt:95/65 115/75 135/95

CFBH 9.22

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Strength: Strict press/Push press
7 mins to w/u to 70% of strict press 1rm
==THEN==
E3MOM9
4/8 @75%
(Do 4 reps of strict press then immediately go into 8 reps of push press)

Final Girls of Summer
“Fran” (10min)
21-15-9
Thrusters
Pullups

C:95/65 P:75/55 Fit: 65/45
*Scale for pull-ups is jumping pull-ups with bar 6″ above head

WOD b
EOMOM 10
25/20x Cals on AAB
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CFBH 9.21

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Strength: Front squat/Back squat
9 mins to w/u to 70% of F.S. 1rm
==THEN==
E3MOM9
4/8 @75%
(Do 4 reps of front squat then immediately go into 8 reps of back squat)

E4MOM 16
500m Row
300m Run
*Course will be morning 200m route, except on the way back,dont cut the tangent. Follow the street back to the handicap lane then back into the gym.

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CFBH 9.20

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Skill: Handstand Work
Take 10-15 mins to practice

EWS CF Open WOD #2
15.4
8min AMRAP
3-6-9-12-15-18-21…(+3)
HSPU
3-3-3-6-6-6-9-9-9-12-12-12…
Cleans
HSPU increase 3 every round
Cleans increase 3 every 3 rounds

C:185/125 HSPU (no abmat)
P: 155/105 (15#plate w/abmat)

Fit:
8min AMRAP
10 Push Press
10 Cleans (95/65)

WOD b
8min EMOM
Odd: :30sec L-sit
Even: 5x DB Man makers
C: 40/30  P: 35/25  Fit: 25/15

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CFBH 9.19

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WOD
4min AMRAP
15-12-9
Wallballs
Chest to Bar Pull-ups
Max Calorie row
==Rest 4 minutes==
4min AMRAP
15-12-9
Wallballs
Toes to Bar
Max Calorie row
==Rest 4 minutes==
4min AMRAP
15-12-9
Wallballs
Pull-ups
Max Calorie row
C:20/16 P:18/14 Fit:16/12
*Score is total Cals

Accessory work:
4 RNFT
6x Bench press @80%
12x SA DB row AHAP ea. side
6x Hanging wind shield wipers ea. side

CFBH 9.18

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Strength: Snatch Balance
Take 10-15 mins to find a heavy snatch balance

WOD a
For Time: (12 mins)
3 Rounds
4x Sq. Snatch @60% of 1rm
8x Burpees
==THEN==
3 rounds
3x Sq. Snatch @70% of 1rm
6x Burpees
==THEN==
3 rounds
2x Sq. Snatch @80% of 1rm
4x Burpees

WOD b
For Reps: (12 mins)
2 min MAX double unders
1 min rest
2 min MAX sit-ups
1 min rest
2 min MAX double unders
1 min rest
2 min Max situps
*Score is the lowest ME set of DU/SU

CFBH 9.14

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Strength: Strict press/Push press
6 mins to w/u to 65% of strict press 1rm
==THEN==
E3MOM6
7/13 @70%
(Do 7 reps of strict press then immediately go into 13 reps of push press)

WOD a
For Time: (12min)
15-12-9-6-3
Deadlift
30-24-18-12-6
Sit-ups
C:225/155  P:185/125  Fit: 135/95

WOD b
12min EOMOM
Min1: 8 Strict Ring Dips
Min2: 16 Wall balls
C: SRD  25/18
P: Kipping RD  20/16
FIt: Bench dips  18/14

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CFBH 9.13

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Strength: Front squat/Back squat
8 mins to w/u to 65% of F.S. 1rm
==THEN==
E3MOM6
7/13 @70%
(Do 7 reps of front squat then immediately go into 13 reps of back squat)

EWS CF open WOD #1
16.3
7min AMRAP
10 Power snatch
3 bar muscle ups

C:75/55 BMU
P:65/55 5x Pullups
Fit: 55/45 7x Jumping pullups

WOD b
EMOM7
8x Amer. KBS
8x Pushups
C: 62/445  P: 53/40 Fit: 35/25

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CFBH 9.12

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Strength: Power Cleans
7mins to w/u to 65%
==THEN==
10min EOMOM
3×5 Power Clean@70/75/80%
2×4 Clean High Pulls @85%

WOD a
For Time: (12 mins)
25*20*15*10*5
Slamballs
*Run 200m with SB
C: 50/40  P: 40/30  Fit: 30/20

WOD b
4 Rounds:
:90secs ON/:90secs OFF
20/15x Cals on AAB
Max box jump overs
*Score is total # of BJO’s
C/P: 24/20″  Fit: 20/16″
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