WOD:
5 RFT:
10 DB Clean & Jerk (35/50)
10 DB Thrusters (35/50)
10 DB Devils Press
300m Run

WOD:
2 RFT:
50 T2B
50 Box Jump Overs (20/24)
50 KB Swings (35/53)

Partner WOD
Both partners working at the same time:

6 min Max Rep:
WB (14/20, 9/10')
ABMat situps

-3 min rest-

6 min Max Rep:
Cal Row
Hang Power Snatch (65/95)

WOD:
1x Through for Max Reps:
3:00 Work, 1:00 Rotate/Rest

Assault Bike Cals
Rope Climb
Dball/Slam Ball/Med Ball Carry
C2B
HSPU

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