STRENGTH:
Push Press 3-3-2-2-1-1
Squat Clean 3-3-2-2-1-1

WOD:
5 min AMRAP: Max Rep DB Clusters (35/50)

STRENGTH:
15 min to build to a 2 rep Thruster

WOD:
For Time:
21-15-9
Thrusters (70/100)
T2B

HERO WOD: Randy

STRENGTH:
Snatch

HERO WOD: "Randy"
For Time:
75 Power Snatches (55/75)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

WOD:
18 min AMRAP:
400m Run
10 Ring MU
300m Run
15 C2B
200m Run
20 Pull ups

Partner WOD:
Teams of 3:
4500m Row (Must switch every 500m on Rower)
Max rep Bar Facing Over Burprees
Max rep S2OH (Rx: 65/95, Comp: 95/135)

WOD:
For Time:
50 DL (75/115)
40 Box Jumps (20/24)
30 Front Squat (75/115)
20 Bar MU
10 Sumo DL High Pull (75/115)

WOD:
Rowing Intervals:
8x:
:45 Row
2:15 Rest

STRENGTH:
Strict Press 3-3-2-2-1-1

If you are participating in the Partner Throwdown tomorrow (Sat 10/20 @ 9:30 am), you may want to consider going light today on the strict press.

Reminder: There is no 9 AM Free Class or Open Gym tomorrow (Sat. 10/20) because of the Partner Throwdown Event.

WOD:
5 RFT:
30 KB Swings (35/53)
25 Ab Mat Situps
20 Plate Pushups
15 T2B

STRENGTH:
Front Squat 3-3-2-2-1-1

WOD:
12 min AMRAP:
30 OHS (75/115)
600m run
30 Snatch (75/115)

STRENGTH:
8-6-4-4-2-2-1 Strict Pullup

WOD:
7 min AMRAP:
5 C2B
5 Pullups
5 Burpee BJ Over - Jump Overs (Rx: 20/24, Comp: 24/30)

STRENGTH:
CrossFit Team Series Complex:
Deadlift-Hang Clean-Hang Clean-Jerk

WOD:
For Time:
21-15-9
DL (Rx: 155/225, Comp: 205/315)
HSPU

STRENGTH:
Double Arm DB Bench Press Press 10-10-10-10-10

WOD:
18 min AMRAP:
90’ Double DB Walking Lunges (35/50)
20 Double DB Squats (35/50)
500m Run

STRENGTH:
5-5-5 DL
4-4-4 Power Clean
3-3-3 Hang Power Clean

WOD:
5 min AMRAP:
10 Hollow Rocks
10 Superman Rocks
10 V Ups
20 Ab Mat Sit-ups

WOD:
8 min AMRAP:
50 WB (14/20, 9/10')
150 DU

5 min Rest

8 min AMRAP:
15 HSPU
150 DU

Non-Syncro CrossFit Team Series WOD

For Time:
30 T2B
40 DB Snatch (35/50)
50 DB Box Step Overs (35/50, 20/24")
40 DB Snatch (35/50)
30 T2B