Monday, 5-28 Memorial Day

OPEN GYM 11AM - 1PM

Sunday, 5-27

Closed

Saturday, 5-26 "Murph"

“Murph”
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Air Squats
-Run 1 Mile
*You may break up the calisthenics as desired
Modify: Banded, on knees
Scale: Run 400-800, and 1/2 or 1/4 Reps
50+: Purple Band
Competition: Vested, 20/14lb

Friday, 5-25 WOD

Strength:
Bench Press For Wt
3-3-3-3-3
For Time:
21-15-9
-Thrusters, 95/65lb
-GHD Sit Ups
Modify: less wt, ab mat
Scale: 12-9-6
50+: 75/55lb
Competition: 135/95lb
Endurance: 27-21-15-9
Time Cap: 12 Min.

Thursday, 5-24 WOD

Technique:
Full Snatch for wt.
1-1-1-1-1
WOD:
8 Min. AMRAP:
-25 Double Unders
-15 Box Jump, 24/20”
-5 Handstand Push Ups
Modify: Single Unders x 2, less ht, ab mat/shoulder tap/box
Scale: 5 Min.
50+: 20/18” step ups, 2 ab mat
Competition: 30/24”, 2” Deficit
Endurance: Add 25 Cal Row to each round, 25 Min.

Wednesday, 5-23 WOD

Strength
Front Squat For Wt.
3-3-3-3-3
WOD:
For Time:
20-15-10-5
-Russian Kettlebell Swings, 70/53lb
-Push Press, 95/65lb
-Overhead Squats, 95/65lb
Modify: less wt
Scale: 15-10-5
50+: 53/35lb, 75/55lb
Competition: American, 135/95lb
Endurance: 30-25-20-15-10-5
Time Cap: 12 Min.

Tuesday, 5-22 WOD

Technique:
Split Jerk for wt.
1-1-1-1-1
WOD:
5RFT:
-10 Back Squat, 165/115lb
-10 Burpees
-10 Dead Lift, 205/135lb
Modify: Less wt
Scale: 2-4RFT
50+: 135/95lb, 185/125lb
Competition: 225/145lb, 275/185lb
Endurance: Run 800m with every round
Time Cap: 18 Min.

Monday, 5-21 WOD

Technique:
Full Clean for wt.
1-1-1-1-1
WOD:
For Time:
-Row 750m
4 Rounds of:
-15 Wall Ball, 20/14lb to 10/9’
-10 Hang Power Snatch, 95/65lb
-Row 750m
Modify: less wt
Scale: Row 500m and do 2 Rounds
50+: 16/10lb, 75/55lb
Competition: 30/20lb, 115/80lb
Endurance: Row 1200m and do 7 Rounds
Time Cap: 18 Min.

Sunday, 5-20 WOD

5RFT
-10 Thrusters, 95/65lb
-10 Overhead Squats, 95/65lb
-3 Rope Climb to 15’
Modify: Less wt, Climb to 10’ or up/downs x 2
Scale: 2-4RFT
50+: 75/50lb, Climb to 10’
Competition: 115/80lb
Endurance: Add 30 Box Jump to each round, 24/20”
Time Cap: 25Min

Saturday, 5-19 WOD

Saturday will not be at the park due to weather. It will be normal time at the gym. 10am
WOD:
For Time:
-400m Run
-30Med Ball Cleans
-30Med Ball Push press
-30 Russian Twists
-Run 400m
-30Med Ball Cleans
-30Med Ball Push press
-30Russian Twists
-Run 400m
Rx: 20/14lb, Mod: less wt, Scale: 1/2 Distance and Reps
50+: 16/10lb, Comp: 30/20lb and Vested, 20/14lb, End: Run 800s, Cap: 25 Min.

Friday, 5-18 WOD

For Time:
-40 Kettlebell Swings, 70/53lb
-15 Burpees
-10 Handstand Push Ups
-30 KB
-15 Burpees
-20 HSPU
-20 KB
-15 Burpees
-30 HSPU
-10 KB
-15 Burpees
-40 HSPU
Modify: Less wt, ab mat/box/shoulder taps x 2
Scale: 1/2 Reps
50+: 53/35lb, 2 Ab Mats
Competition: 4” Deficit
Endurance: Double the Burpees
Time Cap: 30 Min.

Thursday, 5-17 WOD

Technique:
Every 2 Min Do 3 Full Snatch @ 70% of 1RM for 5 Rounds
WOD:
-10 RFT:
-10 Pull Ups
-15 Air Squats
-20 Double Unders
Modify: Banded, Single under x 3
Scale: 3-7RFT
50+: Purple Band
Competiton: Vested, 20/14lb
Endurance: 15RFT
Time Cap: 25 Min

Wednesday, 5-16 "Fight Gone Bad"

“Fight Gone Bad”
3 Rounds for Reps:
-1 Min of Wall Ball, 20/14lb to 10/9’
-1 Min of Sumo Deadlift High Pull, 75/55lb
-1 Min of Box Jump, 20/18”
-1 Min of Push Press, 75/55lb
-1 Min Row for Calories
Modify: less wt, less ht
Scale: 1-2 Rounds
50+: 55/35lb, Step Ups, 16/10lb
Endurance: 5 Rounds

Tuesday, 5-15 WOD

Technique:
Every 2 Min Do 3 Full Cleans and Split Jerk @ 70% of 1RM for 5 Rounds
WOD:
4RFT:
-25 Clean (power or full) and Jerk (shoulder to overhead), 95/65lb
-15 GHD Sit Ups
Modify: less wt, ab mat, leg raises
Scale: 1-3RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: Row 35 Cal to start each round
Time Cap: 27 Min.

Monday, 5-14 "CrossFit Total"

“CrossFit Total”
3 Efforts to Max Out 1 Rep:
-Back Squat
-Shoulder Press
-Deadlift

Sunday, 5-13 WOD

"Happy Mothers Day!!!"
For Time:
-80 Back Extensions
-70 Alternating Sledge Hammers, 16/8lb
-60 Wall Ball, 20/14lb to 10/9’
-50 Box Jump, 24/20”
-40 Alternating Sides Atlas Stone Toss, 75/45lb
Modify: Less wt, less ht
Scale: 1/2 of all
50+: 16/10lb, 20/18” step ups, 45/30lb
Competition: 30/20lb, 30/20”, 105/75lb
Endurance: 2RFT
Time Cap: 25 Min.

Saturday, 5-12

8 Min. EMOM:
-1 Snatch Balance @ 80% of 1RM Snatch
WOD:
For Time:
-Row 1000m
-40 Overhead Squats, 115/80lb
-Row 750m
-30 Overhead Squats
-Row 500m
-20 Overhead Squats
-Row 250m
-10 Overhead Squats
Modify: less wt
Scale: Start @ 750 or 500m
50+: 95/65lb
Competition: 135/95lb
Endurance: Double Rows
Time Cap: 30 Min.

Friday, 5-11 WOD

5RFT:
-10 Deadlift, 225/145lb
-10 Thrusters, 95/65lb
-Run 400m
Modify: less wt
Scale: 2-4RFT
50+: 185/125lb, 75/55lb
Competition: 275/185lb, 115/80lb
Endurance: 800s
Time Cap: 30 Min.

Thursday, 5-10 WOD

Happy Graduation Med Students!
Now come to CF4E and get your medicine!
WOD 1
“Annie”
For Time:
50-40-30-20-10
-Double Under
-Ab Mat Sit Ups
Modify: Single Unders x 3
Scale: Drop the 50 Round

-Rest 10 Min

WOD 2
“Grace”
For Time:
-30 Clean (any kind) and Jerk (shoulder to overhead), 135/95lb
Modify: less wt
50+: 115/80lb
Competition: No Rest Between, but Post Both Scores
Endurance: 100 Burpees During the 10 Min Rest

Wednesday, 5-9 WOD

"We love our CrossFit Family!"
You Have 2 Min. To Do:
-12 Russian Kettlebell Swings, 70/53lb
-18 Push Ups
-24 Air Squats
Go As Many Min as Possible.  Post Min completed plus reps done in unfinished min.
Modify: less wt
Scale: Stop @ 10 Min.
Max: 20 Min.
Endurance: 30 Min.
Competition: Ring Push Ups
50+: 53/35lb

Tuesday, 5-8 WOD

Strength
8 Min. EMOM
-1 Back Squat @ 90% of 1RM
WOD:
5 Min. AMRAP:
-9 Handstand Push Ups
-6 Bar Facing Burpees
-3 Snatches (any kind), 115/80lb
Modify: Ab mat/Box/Shoulder Tap x 2, less wt
50+: 95/65lb, 2 Ab Mat
Competition: 165/115lb
Endurance: 35 Min. AMRAP, and Add , But add 500m Row

Monday, 5-7 WOD

Strength
8 Min. EMOM
-1 Shoulder Press @ 90% of 1RM
WOD:
4RFT:
-25 Pull Ups
-5 Cleans (any kind), 155/105lb
Modify: less wt, banded
Scale: 1-2RFT
50+: Purple Band, 115/80lb
Competition: Chest to Bar, 245/170lb
Teen Competition: Chest to Bar, 155/105lb
Endurance: Add 800m Run to Each Round
Time Cap: 15 Min.

Sunday, 5-6 WOD

2RFT:
-50 Box Jump, 24/20"
-40 Alternating Dumbbell Snatch, 50/35lb
-30 Toes To Bar
Modify: Less Ht., Less Wt., Knee Raises
Scale: 1RFT
50+: 40/25lb, 20/18" Step Ups
Competition: 30/24"
Endurance: 3RFT
Time Cap: 30 Min.

Saturday, 5-5 WOD

5RFT:
-7 Overhead Squats, 135/95lb
-14 Kettlebell Swings, 53/35lb
-21 Burpees
Modify: Less wt
Scale: 2-4RFT
50+: 95/65lb, 35/25lb
Competition: 155/105lb, 70/53lb
Endurance: 8RFT
Time Cap: 30 Min.

Friday, 5-4 WOD "Masters Qualifier 3"

Masters Qualifier 3
20 Min. AMRAP:
-50 Wall Ball, 20/14lb to 10/9'
-100 Double Unders
-50' Handstand Walk
-100 Double Unders
-50 Cal Row
-100 Double Unders
-50' Handstand Walk
-100 Double Unders
Modify: Less wt, Bear Crawl, Single Unders x 2
Scale: 12 Min. AMRAP
55+: Men 20lb to 9', Women 10lb to 9'
Endurance: Rest 3 Min. After Finished and Run 2 Miles

Thursday, 5-3 WOD "Masters Qualifier 1"

Masters Qualifier 1
For Time:
-4 Thrusters, 135/95lb
-1 Rope Climb to 15'
-8 Thrusters
-2 Rope Climb
-12 Thrusters
-3 Rope Climb

-Rest 3 Min
-3K Row
Post Time for WOD and Total With Row
Modify: Climb to 10' or Up/Downs x 2, Less wt
Scale: Skip the Row
55+: 95/65lb
Endurance: Row 5K
CF Cap for 1st WOD was 10 Min.

Wednesday, 5-2 WOD "Anya's Birthday WOD"

"Anya's Birthday WOD"
Strength:
8 Min. EMOM:
-1 Deadlift @ 90% of 1RM
20 Min. AMRAP:
-10 Sumo Deadlift High Pull, 95/65lb
-Run 400m
-1 Min. Accumulated Plank Hold
Modify: Less Wt.
Scale: 12 Min. AMRAP
50+: 75/55lb
Competition: Vested, 20/14lb
Endurance: 35 Min. AMRAP

Tuesday, 5-1 WOD

Technique:
8 Min. EMOM:
-2 High Hang Clean Snatch @ 70% of 1RM
WOD:
10 Min. AMRAP:
-2 Front Squats, 135/95lb
-2 Handstand Push Ups
-4 Front Squats
-4 Handstand Push Ups
-Keeps Going Up By 2s
Modify: Less wt, Ab Mat/Box/Shoulder Taps x 2
Scale: 6 Min. AMRAP
50+: 95/65lb, 2 Ab Mats
Competition: 155/105lb/4” Deficit
Endurance: 25 Min. AMRAP, Add 100/200/300/400m Runs

Monday, 4-30 WOD

Technique:
8 Min. EMOM:
-2 High Hang Squat Snatch @ 70% of 1RM
WOD:
“Grindy”
10RFT:
-3 Clean (Any Kind) and Jerk (Should to Overhead), 135/95lb
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Modify: Less Wt, Banded
Scale: 5RFT
50+: 95/65lb, Purple Band
Competition: 155/105, 2 Ring Muscle Ups
Time Cap: 25 Min.

Sunday, 4-29 WOD

Strength:
Shoulder Press, 5 Rounds
-3 Reps, Every 90 Sec. @ 80% of 1RM
WOD:
For Time:
50-40-30-20-10
-Back Extensions
-Russian Twists, 20/14lb
Modify: Superman, less wt
Scale: Start @ 40 or 30
50+: 16/10lb MB
Competition: 30/20lb MB
Endurance: Add Burpees
Time Cap: 15 Min.

Saturday, 4-28 WOD

WOD:
6RFT:
-Run 400m
-20 Wall Ball, 20/14lb to 10/9’
-10 Hang Power Snatch, 95/65lb
Modify: Less wt
Scale: 2-4RFT
50+: 16/10lb, 75/50lb
Competition: 30/20lb, 115/80lb
Endurance: Run 800s
Time Cap: 35 Min.

Friday, 4-27 WOD

Strength:
For Wt., Overhead Squat
3-3-2-2-1-1
Post Heaviest Successful Lift
WOD:
20 Min. AMRAP:
-500m Row
-50 Double Unders
-25 Russian Kettlebell Swings, 53/35lb
Modify: Single Unders x 2, Less wt
Scale: 10-15 Min. AMRAP
50+: 35/25lb
Competition: 70/53lb
Endurance: 30 Min. AMRAP

Thursday, 4-26 WOD

Strength:
Deadlift, 5 Rounds
-3 Reps, Every 90 Sec. @ 80% of 1RM
WOD:
For Time:
21-15-9
-Squat Clean Thrusters, 95/65lb
-Burpee Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 12-9-6
50+: 75/55lb, 20/18” Step Ups
Competition: 115/80lb, 30/24”
Endurance: 27-21-18-9
Time Cap: 25 Min.

Wednesday, 4-25 WOD

Strength:
Front Squat, 5 Rounds:
-3 Reps Every 90 Sec, @ 80% of 1RM
WOD:
For Time:
-25 GHD Sit Ups
-1 Rope Climb to 15’
-20 GHD Sit Ups
-2 Rope Climb
-15 GHD Sit Ups
-3 Rope Climb
-10 GHD Sit Ups
-4 Rope Climb
-5 GHD Sit Ups
-5 Rope Climb
Modify: Climb to 10’ or Up/Downs x 2, Ab Mat
Scale: Start @ 20 Sit ups and Finish @ 4 Rope Climb
50+: Climb to 10’
Competition: Short Rope
Endurance: Add 500m Row to Each Round
Time Cap: 20 Min.

Tuesday, 4-24 WOD "JT"

Technique:
8 Min. EMOM:
-1 Full Clean and Split Jerk @ 90% of 1RM
WOD:
“JT”
For Time:
21-15-9
-Handstand Push Ups
-Ring Dips
-Push Ups
Modify: Ab Mat/Box/Shoulder Taps x 2, Banded
Scale: 12-9-6
50+: 2 Ab Mat, Purple Band
Endurance: Without Pause, at completion, Run 2 Miles

Monday, 4/23 WOD

Technique:
8 Min. EMOM:
-1 Full Snatch @ 90% of 1RM
WOD:
15 RFT:
-120’ Shuttle Run
-5 Pull Ups
Modify: Banded
Scale: 5-10RFT
50+: Purple Band
Competition: 2 Bar Muscle Ups
Endurance: 20RFT With a 240’ Shuttle Run
Time Cap: 25 Min.

Sunday, 4-22 WOD

For Time:
-5 Bar Pull Overs
-20 Box Jumps, 24/20”
-5 Push Press, 95/65lb
-4 Bar Pull Overs
-20 Box Jumps
-10 Push Press
-3 Bar Pull Overs
-20 Box Jumps
-15 Push Press
-2 Bar Pull Overs
-20 Box Jumps
-20 Push Press
-1 Bar Pull Over
-20 Box Jumps
-25 Push Press
Modify: Skin the Cat or Knee Raises x 5, less ht, less wt
Scale: Start @ 4 Bar Pull Overs and Stope @ 20 Push Press
50+: Skin the Cat, 20/18” Step Ups, 75/55lb
Competition: 30/24”, 115/80lb
Endurance: Add 20 Cal Row after each 20 Box Jump
Time Cap: 25 Min.

Saturday, 4-21 WOD

Partner WOD:
For Time:
-400m Parter Piggyback Carry (Partners switch every 100M)
-300 Battle Rope (Partners switch every 50)
-400’ Sled Push (Partners switch every 100’), 160/115lb
-200’ Wheel Barrel Walk (Partners switch every 25’)
Modify: Sandbag Run (40/25lb), 1 End of Rope, less wt, Bear Crawl
Scale: 1/2 Distances and Reps
50+: Sandbag, 40/25lb, Sled 135/90lb, Bear Crawl
Competition: Honeymoon Carry, Sled 180/135lb, Handstand Walk
Time Cap: 30 Min.

Friday, 4-20 WOD

Strength:
Power Clean, Every 90 Sec.
-3 Reps @ 80% of 1RM
WOD:
7RFT:
-12 Wall Ball to 10/9’, 20/14lb
-25 Double Unders
-2 Rope Climb to 15’
Modify: less wt, single unders x 3, Climb to 10’ or Up/Downs x 2
Scale: 2-5RFT
50+: 16/10lb, Climb to 10’
Competition: 30/20lb, Legless
Endurance: 10RFT
Time Cap: 25 Min.

Thursday, 4-19 WOD

Strength:
Back Squat, Every 2 Min
-3 Reps @ 80% of 1RM
WOD:
For Time:
-Row 1000m
-150 Air Squats
-75 Russian Kettlebell Swings, 70/53lb
Modify: less wt
Scale: 1/2 of all
50+: 53/35lb
Competition: American Swings, Goblet Squats, 35/25lb
Endurance: 2RFT
Time Cap: 15 Min.

Wednesday, 4-18 WOD

Every 2 Min for 5 rounds:
-3 Overhead Squat @ 80% of 1RM
WOD:
5RFT:
-10 Deadlift, 225/145lb
-30 Push Ups
Modify: Less wt
Scale: 2-4RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: Add 50 Double Unders to Each Round
Time Cap: 18 Min

Tuesday, 4-17 WOD "Fight For Life"

“Fight For Life”
1 Min. of Each Movement, Without Pause Between, 3 Rounds For Reps:
-Thrusters, 65/45lb
-Power Snatch, 65/45lb
-Burpees
-Squat Cleans, 65/45lb
-GHD Sit Ups
Modify: Less wt, Ab mat
Scale: 1-2 Rounds for Reps
50+: 55/35lb
Competition: 95/65lb
Endurance: 5 Rounds for Reps

Monday, 4-16 WOD

WOD:
7RFT:
-Run 400m
-10 Pull Ups
-20 Sit Ups
Modify: Banded
Scale: 2-5RFT
50+: Purple Band
Competition: 3 Ring Muscle Ups, Run With Sandbag, 40/25lb
Endurance: 10RFT
Time Cap: 35 Min.

Sunday, 4-15 WOD

For Time:
-35 Front Squats, 95/65lb
-35 Push Press, 95/65lb
-Rest 3 Min
-25 Front Squats, 115/80lb
-25 Push Press, 115/80lb
-Rest 3 Min
-15 Front Squats, 135/95lb
-15 Push Press, 135/95lb
-Rest 3 Min
-5 Front Squats, 155/105lb
-5 Push Press, 155/105lb
Modify: less wt
Scale:  Start @ 25s or 15s
50+: 55/35, 75/55, 95/65, 115/80lb
Competition: 115/80, 135/95, 155/105, 175/115
Endurance:  Run 200m Every Rest Time
Time Cap: 40 Min.

Saturday, 4-14 WOD

For Time:
21-15-9
-Power Cleans, 135/95lb
-Box Jump, 30/24”
-Overhead Squats, 135/95lb
Modify: less wt, less ht
Scale: 12-9-6
50+: 95/65lb, 24/20” Step ups ok
Competition: 155/105lb, 36/30”
Endurance:  Add a 1 Mile, 800m, 400m Run
Time Cap: 20 Min.

Friday, 4-13 WOD

Strength:
Deadlift, Every 2 Min.
-5 @ 70% of 1RM
WOD:
10 RFT:
-Row 200m
-Rest 1 Min.
Scale: 4-6RFT
Endurance: 20RFT
Time Cap: 30 Min.

Thursday, 4-12 WOD

“Tabata Won’t Go Away!”
8 Rounds of each movement, 20 Sec/10 Sec Rest:
-Wall Ball to 10/9’, 20/14lb
-Kettlebell Swings, 53/35lb
-Russian Twists, 20/14lb
-Double Unders
Modify: less wt, single unders x 2
Scale: 3-5 Rounds of each
50+: 16/10lb, 35/25lb, 35/25lb
Competition: 30/20lb, 70/53lb, 30/20lb
Endurance: 12 Rounds of each

Wednesday, 4-11 WOD

Strength:
Back Squat, Every 2 Min.
-5 @ 70% of 1RM
WOD:
For Time:
-40 Thrusters, 115/80lb
-30 Pull Ups
-20 Box Jumps, 24/20”
-10 Power Snatch, 115/80lb
Modify: less wt, banded, less ht
Scale: 1/2 of all
50+: 95/65lb, Purple Band, 20/18” step ups
Competition: 135/95lb, 10 Bar Muscle Ups, 30/24”
Endurance: 2RFT
Time Cap: 15 Min.

Tuesday, 4-10 WOD


Technique:
8 Min. EMOM
-2 Full Clean and Split Jerks @ 85% of 1RM
WOD: 20 Min. AMRAP:
-Run 400m
-3 Rope Climb to 15’
-30 Push Ups
Modify: Climb to 10’ or Up/Downs x 2
Scale: 8-12 Min. AMRAP
50+: Climb to 10’
Competition: Legless
Endurance: 30 Min. AMRAP, Run 800s


Monday, 4-9 WOD

Technique:
8 Min. EMOM
-2 Full Snatch @ 85% of 1RM
WOD:
5RFT:
-9 Stiff Leg Deadlifts, 185/105lb
-12 Bench Press, 135/75lb
-15 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 2-4RFT
50+: 135/75lb, 115/55lb
Competition: 225/125lb, 185/95lb
Endurance: Add a 500m Row to each round
Time Cap: 20 Min.