Sunday, 12-3 WOD "Tina and Jeff's Goodbye WOD"

Partner WOD, 1 Person works while the other rests, for time do:
-60 Deadlift
-50 Back Squat
-40 Hang Power Clean
-30 Shoulder to Overhead
-20 Front Rack Lunges
*EMOM 3 Pull Ups for both partners.
Rx: 115/80lb
Modify: Less wt
Scale: 1/2 Reps
50+: 95/65lb
Competition: 135/95lb
Endurance: 2RFT
Time Cap: 30 Min.

Saturday, 12-2 "Goat Day"

“Goat Day”
Bring a Friend for Free
Practice what you suck at
Supplemental lifting
Perform any WOD you missed during the week

Friday, 12-1 WOD

4RFT:
-100m Sled Push, 150/115lb
-40 Push Ups
-25 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 1/2 Distance and reps
50+: 135/90lb
Competition: 180/135lb
Endurance: Add 30 Burpees per round :-)

Thursday, 11-30 WOD "Fran"

Strength:
Bench Press for wt
4-4-4-4-4
Post wt x reps
WOD:
“Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Modify: less wt, banded
Scale: 15-12-9
50+: 75/55lb, purple band

Endurance: post time and repeat in reverse order

Wednesday, 11-29 WOD "Quiz Day"

Technique:
8 Min. EMOM
-1 Full Snatch @ 85% of 1RM
WOD:
7 Min. AMRAP:
-15 Russian Kettlebell, 70/53lb
-25 Air Squats
-35 Double Unders
Modify: less wt, single unders x 2
50+: 53/35lb
Endurance: Add 500m Row to each round and go 25 Min.

Tuesday, 11-28 WOD

Strength:
Overhead Squat for wt
2-2-2-2-2
Post wt x reps
WOD:
3RFT:
-40 Wall Ball, 20/14lb to 10/9’
-40 Back Extensions
-Run 800m
Modify: less wt
Scale: 1/2 Distance and reps
50+: 16/10lb
Competition: Vested, 20/14lb
Endurance: Run 1 Mile each round
Time Cap: 30 Min.

Monday, 11-27 WOD

Strength
Deadlift for wt
5-5-5-5-5
Post wt x reps.  Touch and Go
WOD:
For Time:
-Row 50 Cal.
-40 Burpees
-30 Box Jumps, 30/24”
-20 Handstand Push Ups
-10 Muscle Ups
Modify: Less Ht, Ab Mat or Box HSPU, Ring Dips x 2
Scale: 1/2 Reps
50+: 24/20”, 2 Ab Mats, Ring Dips x 2 with Purple Band
Competition: 36/30”, 6” Parellettes
Endurance: 2RFT
Time Cap: 25 Min.

Sunday, 11-26 WOD

WOD:
4RFT:
-15 Thrusters, 75/55lb
-40 Double Unders
-15 Sumo Deadlift High Pull, 75/55lb
-15 GHD Sit Ups
Modify: less wt, single unders x 3, ab mat
Scale: 2-3 Rounds
50+: 55/35lb
Competition: 95/65lb
Endurance: 6RFT
Time Cap: 30 Min.

Saturday, 11-25 "Goat Day"

“Goat Day”
Bring a Friend for Free
Practice what you suck at
Supplemental lifting
Perform any WOD you missed during the week

Friday, 11-24 WOD "Randy"

“Randy”
For Wt.
Overhead Squat
3-3-3-3-3
Record total wt x reps completed.
WOD:
“Randy”
-75 Snatches (Power or Squat), 75/55lb
Modify: less wt
Scale: less reps
50+: 55/35lb
Competition: 95/65lb
Endurance: Run 2 Miles immediately upon completion

Thanksgiving Day WOD!!!

4RFT:
-400m Farmer’s Carry, 70/50lb
-15 Tire Flips
-30 Alternating Sledge Hammers, 16/8lb
Scale: 2RFT
Competition: 106/70lb
Endurance: 6RFT

Wednesday, 11-22 WOD

Technique:
8 Min. EMOM
-2 Full Clean and Split Jerk @ 75% of 1RM
WOD:
For Time:
-40 Russian Twists (Over and Back), 20/14lb
-35 Alternating Dumbbell Snatch, 50/35lb
-30 Wall Ball, 20/14lb to 10/9’
-25 Pull Ups
-20 Handstand Push Ups
Modify: Less wt, Banded, Ab Mat or Box HSPU
Scale: Start @ 30 and go down to 10
50+: 16/10lb, 40/25lb, Purple Band, 2 Ab Mat
Competition: 30/20lb, 60/40lb, Chest to Bar, 4” Deficit
Endurance: Start @ 50 and go down to 30
Time Cap: 20 Min.

Tuesday, 11-21 WOD

Strength:
For Wt.
Front Squat
3-3-3-3-3
Record total wt x reps achieved
WOD:
3RFT:
-30 Russian KB Swings, 53/35lb
-30 Push Press, 95/65lb
-30 Air Squats
Modify: less wt
Scale: 1/2 reps
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb
Endurance: 5RFT
Time Cap: 15 Min.

Monday, 11-20 WOD "Quiz Day"

"Quiz Day"
Technique:
8 Min. EMOM
-2 Full Snatch @ 75% of 1RM
WOD:
10RFT:
-10 Walking Lunges
-10 Push Ups
-50m Sprint
Scale: 5RFT
Competition: Vested, 20/14lb
Endurance: 20RFT
Time Cap: 15 Min.

Sunday, 11-19 WOD

Strength:
Every 90 Sec. for 5 Rounds,
-3 Back Squat @ 80% of 1RM
WOD:
For Time:
30-20-10
-Power Cleans, 115/80lb
-Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 20-10-5
50+: 95/65lb, 16/10lb
Competition: 135/95lb, 30/20lb to 10’
Endurance: 40-30-20-10
Time Cap: 20 Min.

Saturday, 11-18 "Goat Day"

“Goat Day”
-Extra Lifting
-Work weak points
-Make up missed WOD

-Bring a friend for free

Friday, 11-17 WOD "Happy Anniversary to the Colliers!"

“Happy 40th Anniversary to the Colliers!”
For Time:
-40 Pull Ups
-40 Push Press, 75/55lb
-40 GHD Sit Ups
-40 Burpees
-40 Pistols (alternating)
-4 Rope Climb to 15’
-0 Deadlifts, 500/350lb
Modify: less wt, banded, ab mat, air squats x 2
Scale: 25 of each
50+: Purple Band, 55/35lb, Air Squats x 2, Climb to 10’
Competition: Chest to Bar, 95/65lb, Goblet Pistols, 35/25lb, Legless
Endurance: 2RFT
Time Cap: 30 Min.

Thursday, 11-16 WOD

Strength:
For Wt. Deadlift touch and go
5-5-4-4-3-3
WOD:
10 Min. AMRAP
-10 Thrusters, 95/65lb
-10 Box Jump, 24/20”
-10 Kettlebell Swings, 70/53lb
Modify: less wt, less ht
50+: 75/55lb, 20/18” step ups, 53/35lb
Competition: 115/80lb, 30/24”
Endurance: 25 Min. Add 500m Row to each round

Wednesday, 11-15 WOD

Strength:
For Wt. Front Squat
5-5-4-4-3-3
WOD:
10RFT:
-Run 200m
-Rest 1 Min.
Scale: 5RFT

Tuesday, 11-14 WOD

Technique:
8 Min. EMOM:
-1 High Hang Power Clean + 1 Split Jerk @ 70% of 1RM C & J
WOD:
-50 Double Unders
-Row 50 Cal
-20 HSPU
-50 Double Unders
-20 HSPU
-Row 50 Cal
-50 Double Unders
Modify: Single unders x 3, less wt
Scale: 25 of each
50+: 35/25lb
Competition: 70/53lb
Endurance: 75 of each
Time Cap: 25 Min.

Monday, 11-13 WOD "Jeremy"

Technique:
8 Min. EMOM:
-2 High Hang Power Snatch @ 70% of 1RM Full Snatch
WOD:
“Jeremy”
For Time:
21-15-9
-Overhead Squats, PVC
-Burpees
Competition: 95/65lb
Endurance: 3RFT


Sunday, 11-12 WOD "Christine"

“Christine”
3RFT:
-500m Row
-12 Bodyweight Deadlifts
-21 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 2RFT
50+: 20/18” step ups
Competition: 30/24”, 1.5 x BW
Endurance: Row 1500m Per Round

Saturday, 11-11 "Goat Day"

Work Goats,
Catch up on any missed WOD
Extra lifting
Bring a Friend for FREE

Friday, 11-10 WOD

5RFT:
-Run 400m
-5 Thrusters, 115/80lb
-7 Power Cleans, 115/80lb
Modify: less wt
Scale: 2-4RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: 7RFT

Time Cap: 30 Min.

Thursday, 11-9 WOD

Technique:
8 Min. EMOM:
-2 Shoulder Press + 1 Split Jerk @ 80% of 1RM Shoulder Press
WOD:
For Time:
40-30-20-10
-GHD Sit Ups
-Kettlebell Russian Swings, 70/53lb
-Push Ups
Modify: Ab Mat, less wt
Scale: Start @ 30s
50+: 53/35lb
Competition: HSPU, American Swings
Endurance: 50-40-30-20-10
Time Cap: 25 Min.

Wednesday, 11-8 WOD "Quiz Day"

Technique:
8 Min. EMOM
-2 Front Squats + 1 Full Clean @ 70% of 1RM
WOD:
For Time:
-50 Double Unders
-5 Rope Climb to 15’
-40 Double Unders
-4 Rope Climb
-30 Double Unders
-3 Rope Climb
-20 Double Unders
-2 Rope Climb
-10 Double Unders
-1 Rope Climb
Modify: Single Unders x 3, Climb to 10’ or Up/Downs x 2
Scale: Start @ 40 or 30
50+: Climb to 10’
Competition: Legless
Endurance: Add a Cal Row to equal Double Under for each round
Time Cap: 20 Min.

Tuesday, 11-7 WOD "Karen"

Technique:
8 Min. EMOM
-2 Overhead Squats + 1 Full Snatch @ 70% of 1RM
WOD:
“Karen”
For Time:
-150 Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 75
50+: 16/10lb
Competition: 30/20lb to 10’
Endurance: Finish and then immediately run 2 Miles.

Monday, 11-6 WOD

Strength:
Back Squat, for wt.
5-5-4-4-3-3
WOD:
7 Min. AMRAP:
-7 Pull Ups
-7 Ring Dips
-7 Burpees
Modify: Banded
50+: Purple Bands
Competition: Chest to Bar
Endurance: Make it a 20 Min. AMRAP, but 20 Burpees per round.

Sunday, 11-5 WOD

For Time:
5RFT:
-20 Burpee Box Jump Overs, 24/20”
-5 Front Squats + 3 Thrusters, 115/80lb
Modify: less wt, less ht
Scale: 2-3RFT
50+: 20/18” step ups, 95/65lb
Competition: 30/24”, 135/95lb
Endurance: 7RFT

Time Cap: 30 Min.

Saturday, 11-4 WOD "Tyler"

“Tyler”
5RFT:
-7 Muscle Ups
-21 Sumo Deadlift High Pull, 95/65lb
Modify: Less wt, Bar MU, Banded Bar MU, Ring Dips instead of MUs
Scale: 3-4RFT

50+: Ring Dips x 2 with Purple Band, 75/55lb

Friday, 11-3 WOD

For Time:
-1000m Row
-150 Double Unders
-150 Walking Lunges
-75 Back Extension
-75 Toes to Bar
-75 Kettlebell Swings, 53/35lb
Modify: Single Unders x 3, Knee Raises, Less wt
50+: 35/25lb
Scale: 500m/75/75/40/40/40 or 250m/50/50/30/30/30
Competition: Vested, 20/14lb
Endurance: Double Row and and 1 Mile Run at end

Thursday, 11-2 WOD

Strength:
Every 90 Seconds, for 6 Rounds:
-3 Touch and Go Deadlifts @ 75% of 1RM
WOD:
3RFT:
-Run 800m
-20 Handstand Push Ups
-30 Wall Ball, 20/14lb to 10/9’
Modify: Shoulder taps/ab mat/box hspu, less wt
Scale: 1/2 distance and reps
50+: 2 ab mats, 16/10lb
Competition: 4” Deficit, 30/20lb to 10’
Endurance: Run 1 Mile each round
Time Cap: 30 Min.

Wednesday, 11-1 WOD Quiz Day

Technique:
Every 90 Seconds, for 6 Rounds:
-1 Full Snatch + 3 Overhead Squat @70 of 1RM Full Snatch
WOD:
4RFT
-5 Turkish Get Ups on Right, 35/25lb
-5 Turkish Get Ups on Left, 35/25lb
-5 Burpee Bar Pull Overs
Modify: less wt, burpee-skin the cat/or backwards roll
Scale: 3RFT
50+: 25/15lb, burpee-skin the cat
Competition: 53/35lb
Endurance: 7RFT
Time Cap: 15 Min.

Tuesday, 10-31 WOD "Lynn"

“Lynn”
5 Rounds For Reps of:
-Max Bodyweight Bench Press
-Max Pull Ups
*there is no time component
Modify: less wt, banded
Scale: 3 Rounds
50+: 75% of BW, Purple band

Monday, 10-30 WOD "Grace"- For Breast Cancer Awareness

“Grace”- For Breast Cancer Awareness
For Time:
-30 Clean and Jerk, 135/95lb
Modify: less wt
50+: 115/80lb
Competition: 185/125lb
Endurance: Record Time, and repeat

Sunday, 10-29 WOD

20 Min. AMRAP:
-Row 20 Cal.
-20 Box Jump, 24/20”
-20 Kettlebell Russian Swings, 70/53lb
Modify: Less ht, less wt
Scale: 10 Min. AMRAP
50+: 53/35lb, 20/18” step ups
Competition: American Swings, 30/24”
Endurance: Row 40 Cal and 30 Min. AMRAP

Saturday, 10-28 "Brian"

“Brian”
3RFT:
-5 Rope Climb to 15’
-25 Back Squats (From Rack), 185/125lb
Modify: less wt, Climb to 10’ or up/downs x 2
Scale: 1 or 2RFT
50+: Climb to 10’, 135/95lb

Friday, 10-27 WOD

Technique:
10 Min. EMOM:
-1 Clean Pull + 1 Full Clean @ 75% of 1RM
WOD:
4RFT:
-Run 800m
-20 GHD Sit Ups
-15 Handstand Push Ups
Modify: Ab mat, box or ab mat hspu
Scale: 1-3RFT
50+: 2 Ab Mats
Competition: Sandbag Run, 40/25lb
Endurance: Mile Runs
Time Cap: 30 Min.

Thursday, 10-26 WOD "Quiz Day"

Technique:
10 Min. EMOM:
-1 Snatch Pull + 1 Full Snatch @ 75% of 1RM
WOD:
Death by Burpees :-)
Endurance: Make it every 90 Seconds

Wednesday, 10-25 "Fight Gone Bad"

“Fight Gone Bad”
3 Rounds for Reps:
-1 Min. Wall Ball, 20/14lb to 10/9’
-1 Min. Sumo Deadlift High Pull, 75/55lb
-1 Min. Box Jump, 20/18”
-1 Min. Push Press, 75/55lb
-1 Min. Row for Cal.
-1 Min. Rest
Modify: Less wt, less ht
Scale: 1-2RFT
Endurance: 5 Rounds

Tuesday, 10-24 WOD

Strength:
20 Min. to find 1RM Overhead Squat
WOD:
For Time:
21-15-9
-Dumbbell Snatch on Right, 50/35lb
-Dumbbell Snatch on Left, 50/35lb
-Handstand Push Ups
Modify: Less wt, box or ab mat hspu
Scale: 15-12-9
50+: 2 Ab Mat, 40/25lb
Competition: Parellettes, KB Snatch 70/53lb
Endurance: Run 1 Mile, 800m, 400m for the rounds
Time Cap: 15 Min.

Monday, 10-23 WOD

Strength:
20 Min. to find 1RM Bench Press
WOD:
For Time:
-20 Squats
-30 Double Unders
-45 Push Ups
-30 Squats
-30 Double Unders
-35 Push Ups
-40 Squats
-30 Double Unders
-25 Push Ups
-50 Squats
-30 Double Unders
-15 Push Ups
-60 Squats
-30 Double Unders
-5 Push Ups
Modify: Single Unders x 3
Scale: Skip first and last 3
Competition: Wear a Vest, 20/14lb
Endurance: Add 500m Row to each round
Time Cap: 25 Min.

Sunday, 10-22 "Obstacle Day" WOD

“Obstacle Day”
For Time:
-Run 400m with a Med ball, 20/14lb
-30 Med Ball Cleans
-Run 400m with a Sledge Hammer, 16/8lb
-50 Sledge Hammer Shots
-Run 400m with a Barbell, 45/35lb
-70 Push Press, 45/35lb
-Run 400m with a KB, 35/25lb
-90 KB Swings, 35/25lb
Modify: Less wt
Scale: 1/2 Reps and Distance
Competition: 30/20lb, 53/35lb
Endurance: Run 800s
Time Cap: 30 Min.

Saturday, 10-21 WOD "Tom"

“Tom”
25 Min. AMRAP:
-7 Ring Muscle Ups
-11 Thrusters, 155/105lb
-14 Toes to Bar
Modify: Pull Ups x 2, less wt, knee raises
Scale: 10-15 Min. AMRAP
50+: Pull Ups x 2 with purple band, 115/80lb

Friday, 10-20 WOD

7RFT:
-5 Deadlift, 225/145lb
-10 Box Jump, 24/20”
-5 Handstand Push Ups
-10 Power Cleans, 115/80lb
Modify: Less wt, Less ht, box/ab mat hspu or shoulder taps
Scale: 3-5RFT
50+: 185/125lb, 20/18” step ups, 2 ab mats, 95/65lb
Competition: 275/185lb, 30/24”, 4” Deficit, 135/95lb
Endurance: 10RFT
Time Cap: 25 Min.

Thursday, 10-19 WOD

Technique:
10 Min. EMOM, 1 Push Jerk @ 80% of 1RM- Jerk
WOD:
8 Min. AMRAP:
-5 Hang Power Snatch, 95/65lb
-10 Burpees
Modify: Less wt
50+: 75/55lb
Competition: 115/80lb

Endurance: 20 Min. AMRAP

Wednesday, 10-18 Quiz Day WOD

Technique:
10 Min. EMOM, 1 Snatch Balance @ 75% of 1RM-Full Snatch
WOD:
5RFT:
-500m Row
-20 GHD Sit Ups
-20 Wall Ball, 20/14lb to 10/9’
Modify: Ab Mat, less wt
Scale: 2-4RFT
Competition: 30/20lb to 10’
Endurance: 7RFT
Time Cap: 30 Min.

Tuesday, 10-17 WOD

Strength
Overhead Squat for wt
2-2-2-2-2
WOD:
For Time:
21-15-9
-Pull Ups
-Back Squats, 185/125lb
Modify: less wt, jumping/banded
Scale: 15-12-9
50+: Purple Band, 155/105lb
Competition: Chest to Bar, 225/145lb
Endurance: Add a Run: 1 Mile, 800m, 400m
Time Cap: 15 Min.

Monday, 10-16 WOD

Monday
Strength
Bench Press for wt
2-2-2-2-2
WOD:
4RFT:
-15 Sumo Deadlift High Pull, 95/65lb
-15 Push Press
-50 Double Unders
Modify: Less wt, Single Unders x 3
Scale: 2-3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: Add 750m Row to Each Round
Time Cap: 15 Min.