Warm-Up

400m Group Run

2 Sets, For Quality
30 second Tempo Air Squat (30×1) *3 seconds down, shoot up, no pause at the bottom)
15 second Ring Support Hold
5-10 Russian Push-Ups
5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups
10-15 second Chin Over Bar Hold

Strength/skill ring muscle progressions

Workout
“Circle of Life”
For Reps:
20:00 AMRAP
16 Wall Balls
4 Ring Muscle Ups
200m Run
Wallball: 20/14lbs (9/6kg) to 10ft/9ft

Level 2
For Reps:
20:00 AMRAP
16 Wall Balls
8 Feet Elevated Ring Rows (or bar muscle ups, but then skip the ring dips)
8 Ring Dips
200m Run

Level 1
For Reps:
20:00 AMRAP
16 Wall Balls
8 Ring Rows (45 degree angle)
8 Push-Ups
200m Run
Wallball: 14/10lb, 6/4kg

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

Primary Objective: Complete most total rounds

Secondary Objective: Ring Muscle Ups Unbroken

This workout today is flowy and consistent in style. A classic 20:00 AMRAP with the focus on consistency on the rings, unbroken Wall Balls into a smooth and steady run. We will be fighting against interference for the shoulders between the Wall Balls and Ring Muscle-Ups and then some leg interference between Wall Balls and running.

2 classes today at 8am and 9am. All Weightlifters are invited (as always) to jump into this workout on Monday.
We are going to switch things ups this year and do the Hero Workout DT.
We will do the Hotshots workout next month.

Warm up.
Machine 4 minutes
Then
Group Barbell warm up

For the workout today don’t worry so much about your time, worry about moving well and maybe adding a little more weight than usual but allowing yourself a little more rest. Your first reps should look as good as your last reps.

5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)

We will have 2 classes tomorrow on Labor day at 8am and 9am

Gym Hours this weekend
Saturday 8am endurance, 9am crossfit, 9am adult weightlifting
Sunday CLOSED
Monday 8am and 9am only CrossFit. Closed the rest of the day

8am Endurance
35 Minutes
Teams of 4
Row
Ski
Burpee sandbag get overs
Run 400
Switch stations when the person gets back from the 400

9am
Warm up on board

Strength
5×5 bench
*between each set do a set of 5 to 10 strict pull ups

Wod
14 Minute Amrap
Row 250
14 Burpees over your rower
28 kettlebell swings

Warm-Up
2-3 Sets, For Quality
10 Alternating Arm Swings
10 Back Slaps
10/10 Wrist Circles
5/5 Pendulum Lunges

Barbell Primer
2 Sets
3 Tall Muscle Cleans
3 Tall Power Cleans
3 Tall Squat Cleans
3 Low Hang Squat Cleans
10 Back Rack Cossack Squats
5 Barbell Reactive Quarter Squat Jumps

For Load:
Every 2:30 x 5 Sets 
1 Segment Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%

The segment will be a 1s pause at the knee.
% is Based On 1RM Squat Clean

“The Thief”
Every 5:00 x 3 Sets
8 Dual Dumbbell Power Cleans
25ft (7.5m) Dumbbell Front Rack Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Front Rack Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbells: 50/35lb, 22.5/15kg

Level 2-35/25 on the dbs
Level 1
Every 5:00 x 3 Sets
8 Dual Dumbbell Hang Power Cleans
25ft (7.5m) Dumbbell Farmers Walking Lunges
16 Renegade Rows
25ft (7.5m) Dumbbell Farmers Walking Lunges
8 Dual Dumbbell Squat Cleans
Dumbbell Front Rack Walking Lunge: 25/15lb, 12/7kg

Goal: Complete each set in 2:30-3:00

Time Cap: 4:00 per set 

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7/10 

Primary Objective: Complete each working set as fast as possible. 

Secondary Objective: Avoid the drop off due to leg fatigue. Effort will need to gradually rise as you are fighting against the interference and fatigue building over the course of the 3 sets. 

This workout will have a natural flow to it and we should be able to start with the two dumbbells in our hands and then proceed to hit a flowy 8 Dumbbell Cleans right into the Lunges for the 25ft /7.5m, we will then move to the floor for 16 Renegade Rows, before lunging back to the other side again and performing the  Dumbbell Squat Cleans to finish the set. The goal here is a little overload on the posterior chain and we will definitely feel some of this in the coming days from the DOMs.