Week of Sept 15 - Sept 21

Dr. Jason Fung is a Canadian nephrologist, best selling author, and widely known as the godfather of Intermittent Fasting. Jocelyn got to sit down with him on the CrossFit podcast for an indepth discussion of obesity, hormones, the logical fallacy of the Calories in, Calories out model, GLP1s, and what's coming next in Dr. Fung's new book.

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Workouts for the Week

Monday Sept 15

OT3M x 5

15 Medball Clean (20/14)

10 Shuttle Run (25')

30-60 sec Bar Hang

Tabata Bike/Row/Ski Cals

Rest 1 min

Tabata Row/Ski/Bike Cals

Tuesday Sept 16

OT5M x5

3 Back Squat

3 Strict Press

5-10 Strict Pull ups (add to last week)

On round 6 do:

5 min AMRAP

• 3 Burpees Pull up

• 21 Double unders

--Or--

• 3 Burpees

• 3 Ski Cals

Wednesday Sept 17

🎉🥳🎁🎈 Happy Birthday today to Mike McKague!!

30 Thrusters (95/65)

50 Front Rack Lunge (95/65)

70/55 Row/Bike/Ski Cals

12 min CAP

Compare to Sep 6/24

OT3M x 4

30 sec Hollow Hold

30 sec Band Hold/Side

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9:30 Legends Class

30 DB Thrusters

50 DB Lunges

70/55 Row/Bike/Ski Cals or

Max Cal in remaining time up to 12 min

OT3M x 4

30 sec Hollow Hold

30 sec Band Hold/Side

Thursday Sept 18

OT90 x 10

Odd) 3 Deadlift

Even) 3 Bench Press

6 min AMRAP

4 Renegade Row

(Push up/Row/Row)

2-4-6-etc DB Push Press

Friday Sept 19

🎉🥳🎁🎈 Happy Birthday today to Shawn Fehr!!

5 min AMRAP

3 Bar Muscle ups/CTB

5 Overhead Squat (135/95)

5 min AMRAP

5 CTB/Pull ups

7 Front Squat (135/95)

5 min AMRAP

7 Toes to Bar

9 Back Squat (135/95)

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9:30 Legends Class

20 Min AMRAP

7 Pull ups / Ring Row

14 DB Front Squats

7 T2B / Hanging Leg raise

14 DB Step ups (16/12")

Saturday Sept 20

🎉🥳🎁🎈 Happy Birthday today to Aida Nakheinezhad!!

OT2M x 7

1 Rope Climb

25' HS walk or 2-3 Wall walk

1 Box Jump (for height)

30 min AMRAP

200m Run

150' Sled Pull

200m Run

150' Sandbag Carry

200m Run

150' Farmer Carry

Sunday Sept 21

"Holleyman"

30 Rounds

5 Wall Balls

3 HSPU or Dips

1 Power Clean (225/155)

compare to Oct 14/24, Dec 30/23, April 17/22, Sep 3/21

30 min CAP

Partner Option

30 min AMRAP, alternate rounds

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