CF Warm-up for 3 Rounds
30 second Samson Stretch
10 OH Squats
10 Sit-ups
10 Hip-extensions
10 Pull-ups
10 Dips
 
Bench 3×5
 
WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

CF Warm-up x 3
WOD:
Run 5k
Compare time to Sept. 7

Rest day…
Go outside and play today!

CF Warm-up x3
WOD:
“Murph”
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
scaling: cut reps to 1/2 or 1/4

CF Warm-up x 3
WOD:
“Linda”
Deadlift (1 1/2 BW)
Bench Press (BW)
Clean (3/4 BW)
Use safety, modify weight as needed.

CF Warm-up x 3
WOD:
Run 400 meters
50 air squats
4 rounds
Post time to comments. Let’s see everyone’s max effort today!

Warmup:
Pick one: Run, jump rope, row (10 minutes)
Skill: Overhead squat practice w/ PVC
WOD: Complete 3 rounds for max reps (no time component)
Push press, 75% BW (scale as necessary) 
Pull-ups
If no weights are available, do max reps push-ups (elevate feet on plyo box for a challenge)

CF Warm-up x 3:
10 OH Squats
10 Pull-ups
10 Dips
10 Hip Extensions (or Supermans if no GHD)
10 Sit-ups
WOD:
3 rounds for time of:
50 Squats
35 pull ups
35 dips
115/75# Hang power cleans, 10 reps (scale # as necessary)

CF Warm-up x 3:
10 OH Squats
10 Pull-ups
10 Dips
10 Hip Extensions (or Supermans if no GHD)
10 Sit-ups
WOD:
3 rounds for time of:
35 Push ups
28 Box jumps (20-24 in)
21 Kettlebell swings (25/35/45/55)
14 Pull-ups
7 Squats