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Part I - EMOM(8). Handstandwalks or Handstandholds.
20-30 feet or seconds depending on ability.

WOD - For time:
200M run / 10 OHS (95/65) / 30 DBL Unders*
400M run / 15 OHS / 30 DBL Unders
800M run / 20 OHS / 30 DBL Unders
400M run / 15 OHS / 30 DBL Unders
200M run / 10 OHS / 30 DBL Unders

<3 months - Using 65/35# or less For time:
200M run / 5 OHS / 30 DBL Unders*
400M run / 10 OHS / 30 DBL Unders
800M run / 15 OHS / 30 DBL Unders
400M run / 10 OHS / 30 DBL Unders
200M run / 5 OHS / 30 DBL Unders

*scaling for this should be 1/2 attempts or 30 seconds of double under work.

Skill - Bar Muscle Ups. If you have them, do a 10 mim EMOM of 2-5 BMU

WOD - 17.1 For time:
10 DB Snatches(50#/35#), 15 Burpee Box Jump Overs
20 DB Snatches , 15 BBJO's
30 DB Snatches , 15 BBJO's
40 DB Snatches , 15 BBJO's
50 DB Snatches , 15 BBJO’s

*20 minute time cap. compare to: 2/24/17
* BBJO’s - don’t have to clear the box. Can jump on it, don’t need to show hip extension on top

Scaled-
•Men use 35-lb or less. dumbbell and 20-in. box, step-ups OK
•Women use 20-lb or less. dumbbell and 20-in. box, step-ups OK

Part I - Pause Front Squats. 5x6
1 round every 3 minutes.
Bar comes from the floor

<3 months - TECHNIQUE

Part II - 3RFT of:
- 400M run
- 10 Deadlifts (top bar from Pause Front Squats)

Part I - 4 Rds. of the following Clean complex:
1 Hang Power Clean + 1 Front Squat
1 Hang Squat Clean + 1 Front Squat
1 Squat Clean
1 Rd. every other minute

Part II - AMRAP(12).
- 5 Hang Power Cleans ( 70% of top load from complex)
- 10 Wall Ball Shots ( 20#/14#)
- 15 Pull Ups

<3 months - AMRAP(12).
5 Hang Power Cleans 65/35#
7 Wall Ball Shots 14/10# or less
9 Pull Ups (ring rows)

BOX ANNOUNCEMENTS

CF Reston will be offering only one class today Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held this weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm. To register click here

Part I - Split Jerk. Heavy Single.
compare to: 7/28/17

Part II - AMRAP(10).
20 Double Unders / 3 HSPU's
20 Double Unders / 6 HSPU's
20 Double Unders / 9 HSPU's
* continue with this pattern till time expires. score is the number of HSPU's. The double unders do not factor into the scoring

Sub for HSPU are strict DB presses

BOX ANNOUNCEMENTS

CF Reston will be offering only one class this Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held that weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm. To register click here

Part I - EMOM(8).
1 Hang Power Clean
1 Power Clean
1 Squat Clean

Part II - 3 AMRAPS
1st. AMRAP(3)
30 T2B
As many Thrusters 95/65# as you can do till time expires

REST 2 Minutes

2nd. AMRAP(3)
30 T2B
as many Power Cleans 95/65# as you can do till time expires

REST 2 Minutes

3rd. AMRAP(3)
30 T2B
as many OHS 95/65# as you can do till time expires

BOX ANNOUNCEMENTS

CF Reston will be offering only one class this Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held that weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm. To register click here

AMRAP(20).
- 400/300M Row
- 10 STO 115#/75#
- 15 KB Swings 70/53#
- 20 Burpees to Pull Up Bar

<3 months - AMRAP 20:
400/300M Row
8 STO 65#/35#
12 KB Swings 35/22 or less
16 Burpees to Pull Up Bar

Core - 3x10 hip extensions.

BOX ANNOUNCEMENTS

CF Reston will be offering only one class this Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held that weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm. To register click here

Part I - Hang Squat Snatch. Heavy Single.
Compare to: 6/26/17

Part II - With a 12 minute running clock:

Every 3 minutes, run 200m. When you complete the rundo as many rounds of 'Cindy' as you can until it is time for the next run. Every time you come back from the run pick up Cindy where you left of.

Score of workout is the number of rounds of Cindy.

Cindy: 5 pull ups, 10 push ups, 15 squats
<3 months - Little Cindy: 5 pull ups, 7 push ups, 9 squats


Start runs at 0:00, 3:00, 6:00 and 9:00

BOX ANNOUNCEMENTS

CF Reston will be offering only one class this Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held that weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm....

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9/11/ Memorial Workout. -

AMRAP(16).
3 Muscle Ups
4 Squat Cleans (165#/105#)
3 Push Jerks (165#/105#)

16 is the Anniversary , 343 is the number of FF's who lost their lives when the WTC Towers collapsed


Scale muscle ups to the highest level of pull.

Core - Alternating tabatas hollow rock hold and superman holds. 8 rounds total

BOX ANNOUNCEMENTS

CF Reston will be offering only one class this Saturday 9/16 at 7am, Open Gym will be from 5:30pm to 7:30pm. We will be closed for the L1 to be held that weekend.

CF Fairfax will be offering a Double Under Clinic this Saturday 9/16 from 11:30am to 2:30pm. To register click here

For time:
800M run / 15 Shoulder Presses / 30 (15) Pull Ups
400M run / 10 Shoulder Presses / 20 (10) Pull Ups
200M run / 5 shoulder presses / 10 (5) Pull Ups
800M run / 15 SDHP / 30 (15) Push Ups
400M run / 10 SDHP / 20 (10) Push Ups
200M run / 5 SDHP / 10 (5) Push Ups

Load rx’d 75/55#
<3 months 65/35#

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