75 airsquats
50 double unders
25 pushups

2 rounds for time

20 Ghd sit ups
20 hang cleans 95/65

5 rounds

6 hand stand push ups
9 ring dips
12 toes to bar

AMRAP 12 minutes

2 minutes to complete:

row or run 250 m

squat cleans at 155/115 in remaining time

rest 4 minutes

4 rounds

score is number of squat cleans

75 thrusters 95/65
Every time you drop the bar, 15 pull-ups

800 m run
50-40-30-20-10
abmat sit ups (or ghds)
kettlebells 53/35
800 m run

800 meters hugging a 20 lb wall ball.  This should be at a walking pace. Do not put the wall ball on your shoulder. This is meant to warm up your back muscles for the row.

Then

8 rounds

250 meter row intervals. Rest 2:1

If the row takes 50 seconds, you would rest 1:40 seconds before beginning your next round.  These are "all out" intervals. These should be a complete sprint.  These leave enough time to sub people in and out on the rowers between sprint sets.

10 deadlifts 225/185
20 wall balls 20/15

5 rounds for time.

50 double under buy in
10 chest to bar pull ups
2 sumo deadlift high pulls 115/75
8 chest to bar pull ups
4 sumo dlhp
6 chest to bar pull ups
6 sdlhp
4 chest to bar pull ups
8 sdlhp
2 chest to bar pull ups
10 sdlhp
50 double under buy out

20 minutes AMRAP
 5 squat cleans 95/65#
5 push press 95/65#
20 alternating lunges (front rack) 95/65#

Using a dumbbell or kettlebell in each hand, complete the following:
4 rounds of
100 m farmer walk
15 dumbbell thrusters
20 weighted box step ups 24/20"

Make them as heavy as possible.

"Scooter"
On a 35 minute clock, with a partner:
Complete as many rounds and reps as possible in 30 minutes
30 double unders
15 pull ups
15 push ups
100 m sprint
 then 5 minutes
to find a one rep max partner deadlift

For the AMRAP, one partner works while the other rests, switching after a full round is completed.  If you're performing without a partner, rest 60 seconds after each round, and find a regular one rep max deadlift.

30 calorie row (or 400 m run)
30  wall balls 20/15
30 toes to bar
30 deadlift 185/135
30 burpee box jump overs 24/20
30 deadlifts 185/135
30 toes to bar
30 wall balls 20/15
30 calorie row (or 400 m run)

6 minutes to work to a one rep max bench press.  

10 minute AMRAP

10 box jump overs

10 alternating dumbbell snatches 40/25

10 burpees

A:

3 sets of 3-5 reps of bent over barbell rows.  Go as heavy as you can while keeping perfect form.
3 sets of 8-10 strict pullups.  If you can't do a strict pullup, use a band.

B:

15 KB Swings 70/53
20 Abmat situps
50 Double Unders

5 rounds

"Nancy"
5 rounds
Run 400 m
15 overhead squats 95/65

If you cannot squat to full depth with an overhead squat (any weight), you will scale to front squats.

3 power cleans at 50%
3 power cleans at 60%
2 power cleans at 70%
2 power cleans at 80%
1 power clean at 90%
1 power clean at 95-110%

Rest as needed between sets

Then...
100 burpees
every 2 minutes perform
5 pull ups

10 minute time cap
If not completed in the time cap (or if you feel you need extra conditioning), run 400m X 4, rest 1:1

400 m run/500 m row buy in
then....
21-15-9
hand release push ups
kettlebell swings 53/35
toes to bar

All for time

Back squat

5 @ 60%

3@ 70%

2@ 80 %

1@ 90%

Then...12 minute AMRAP

15 thrusters

35 double unders

Rx weight is 115/75

Rx+  is ascending weight 

Men = 95, 115, 135, 155, 175, 195, 215

Women = 65, 75, 85, 95, 115, 125, 135

The night session is now 5-7.  October and finally cool enough to start at 5;)

6 WEEK CHALLENGE 
For all of you who signed up for the 6 week challenge you need to do your metcon work out before Tuesday. I would like to meet and weigh in and do measurements Tuesday evening. If that doesn't work for you let me (Darcy) know and we can schedule a different time. Make sure you bring your papers to turn in! Good luck!!


WOD:
"Dead Karen"
For Time: W/ A Partner:
200 Wallballs (20/14)

*Partner 1 Completes 10 Wallballs
*Partner 2 Holds A Static Deadlift (205/155)

Switch & Repeat For 200 Reps - The Barbell Has To Be In The DL Up Position For WB Reps To Count.

Solo Version NOT Rx: (ONLY If We Have An Odd Numer Of People)
For Time:
150 Wallballs (20/14)
Every 10 Reps - 1 Deadlift (80%)
(CrossfitBelieve--thanks!)

30 burpees
15 snatches 75/45
30 burpees
15 snatches 95/65
30 burpees
15 snatches 115/75
30 burpees
15 snatches 135/95

AMRAP 16 minutes
only one bar may be used. .. must change own weights