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Fire It Up Friday! – September 13

Fire It Up! Fire It Up!

This has been an awesome week.  I can’t tell you how much fun it is to work with motivated people.  You all have been putting in great effort on the workouts and really improving on the skills we are prescribing for practice.  You will have an opportunity to put the practice to use tomorrow with “Karen”.  I can’t wait to see the results!


We are about to begin the volume training for our strength cycle that I had been written about previously.  Not all of the movements will be programmed into classes and it will fall onto you to put in some extra work before or after class to keep pushing forward.  The entire month of strength will be posted up by mid week in the gym.

Fire It Up Fridays will be getting juiced up as they will know include a benchmark WOD for testing going forward.  Sunday will also be refreshed and will consist of either HERO WODs or TEAM WODS.  Be sure to join in on the fun!

What’s On Tap

Saturday – September 14

1. “Karen”
Complete for time
150 Wallball shots 10′ target, 20#/14#

2a. Strict Pull-ups 4 x 5 AHAP
2b. Strict Handstand push-ups 4×5

Sunday – September 15

Teams of 3 – For time

Run 1 mile
60 Pull-ups
75 Burpees
90 Deadlift, 225#/155#
120 Push-ups
Row 3000m

The work can be split up any way the team desires.  Only one athlete can be working at a time and the entire volume must be complete before moving on to the next movement.

Monday – September 16

1. 15-12-9
Box Jumps, 24″/20″
Power Snatch, 155#/115#
Overhead Squat, 155#/115#

2. Clean – 5×4 ascending weight

Tuesday – September 17

1. AMRAP 12
10 Thruster, 115#/75#
40 Double Unders

2. Front Squat – work up to a max single for the day

3. 10 minutes of walking on your hands

Wednesday – September 18

1. “Kelly
Run 400m
30 Box Jumps, 20″
30 Wallball Shots, 20#/14#

2. Accumulate 100 reps of midline assistance & walk on your hands in between sets

Thursday – September 19

1. EMOM 20
5 Burpees
2 Clean and Jerk, 185#/125#

2. Push Press – work up to a max single for the day

Friday – September 20

1. CF Open 11.2 – AMRAP 15
9 Deadlifts, 155#/100#
12 Push-ups
15 Box jumps 24″

2. Accumulate 50′ of handwalking


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