CrossFit Iron Pelican

Metcon: “Finning” 4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts * These rounds are not for time, just completion

Strength: Push Press (75%/5)2 (80%/3)2 Every 90 sec MetCon: “Frank the Tank” AMRAP 5: 50 Wall Ball Buy-In (20/14) 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In (20/14) 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In (20/14) 6 Deadlifts (275/185) 6

Extra Work: Gymnastics Conditioning 15 Strict Handstand Push-ups rest 1 min 12 Strict Handstand Push-ups rest :45 9 Strict Handstand Push-ups rest :30 6 Strict Handstand Push-ups rest :15 6 Strict Handstand Push-ups *After Metcon*   Metcon:   “Cement Mixer” 7 Rounds, Every 3:00 400 Meter Run 12 Toes to Bar   SC: Knee to

Strength: Back Squat (75%/5)5 Every 2 mins ( some may need to rest a full 2 mins bt sets) MetCon: “Nervous Wreck” 5 Rounds: 21/15 Calorie Row 200 Meter Plate Run (45/35) *Looking to find a challenging, yet sustainable pace throughout the five rounds today.

No Partner WOD.   See You at Race For the Cure  

  Important dates: Sept 16 9am Partner WOD cancelled, see you at Race for the Cure Sept 18 Muscle Club Apparel trunk show 4-7pm (shop fitness clothes) Strength: Front Squat Work to a Heavy Single 10 Mins Metcon: “Hot Tamale” 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (115/80) SC: 95/65

Important dates: Sept 16 9am Partner WOD cancelled, see you at Race for the Cure Sept 18 Muscle Club Apparel trunk show 4-7pm (shop fitness clothes) MidLine: 8 rounds of :20 seconds of work and :10 seconds of rest Hollow Hold Metcon: “Walking Dead” AMRAP 15: 60 Double Unders 150’ Walking Lunge 15 Deadlifts (225/155)

  Strength: Romanian Deadlift 55%/5 60%/5 (65%/5)3 Percentages are off Back Squat 1RM Every 2 Mins Metcon: “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3:00 between rounds.   Score at the end of the five rounds is total repetitions combined.

  Important dates: Sept 12 we will have all class and open gym Sept 16 9am Partner WOD cancelled, see you at Race for the Cure Sept 18 Muscle Club Apparel trunk show 4-7pm (shop fitness clothes) Metcon: “All Fours” AMRAP 4 400 Meter Run 27/20 Calorie Bike Max Power Snatches (75/55) rest 4 minutes

*Important Dates* Sept 7 Deadline to turn in form and money for Race for the Cure Sept 12 9am & Open gym is Cancelled just for that day Sept 16 9am Partner WOD cancelled, see you at Race for the Cure Sept 18 Muscle Club Apparel trunk show 4-7pm (shop fitness clothes)   Strength: Snatch