Sunday, 6-4 WOD

4RFT:
-Row 500m
-10 Thrusters, 95/65lb
-15 Burpees
-30 Double Unders
Modify: less wt, single unders x 3
Scale: 2-3RFT
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 6RFT

Time Cap: 35 Min.

Saturday, 6-3 WOD

4RFT:
-10 Deadlift, 225/145lb
-20 Wall Ball, 20/14lb to 10/9’
-Run 400m
Modify: less wt
Scale: 2-3RFT
50+: 185/125lb
Competition: 275/185lb, 30/20lb
Endurance: 6RFT
Time Cap: 25 Min.

Friday, 6-2 WOD

Full Clean and Split Jerk 8 Min. EMOM
-1 Rep @ 80% of 1RM
WOD:
8 Min. AMRAP:
-2 KB Swings, 53/35lb
-2 Goblet KB Squats, 53/35lb
-4 KB Swings
-4 Goblet Squats
-Keep rising by 2s.  Post total reps.
Modify: less wt
50+: 35/25lb
Competition: 70/53lb

Endurance: 25 Min AMRAP, but add 200m Run to each set.

Thursday, 6-1 WOD

Strength:
For Wt:
Overhead Squat
5-5-5-5-5
WOD:
“Death By GHDs”
Modify: “Death By AB Mat”, counting by 2s

Endurance: 5K Row after sit ups.

Wednesday, 5-31 WOD

Technique:
Full Snatch 8 Min. EMOM
-1 Rep @ 85% of 1RM
WOD:
For Time:
21-15-9
-Deadlift, 135/95lb
-Back Squat, 135/95lb
-Split Jerk, 135/95lb
*No Squat Racks
Modify: less wt
50+: 95/65lb
Competition: 155/105lb
Endurance: 21-18-15-12-9-6-3

Time Cap: 20 Min.

Tuesday, 5-30 "Tim's Birthday WOD"

"Tim's Birthday WOD"
For Time:
-5 Muscle Ups
-10 Power Cleans, 135/95lb
-15 Handstand Push Ups
-20 Pull Ups
-25 Wall Ball, 20/14lb to 10/9'
-30 Burpees
-35 Box Jumps, 24/20"
-40 Double Unders
-3 Rope Climb to 15'
-40 Double Unders
-35 Box Jumps, 24/20"
-25 Wall Ball
-20 Pull Ups
-10 Power Cleans
-5 Muscle Ups
Modify: Jumping, banded, or seated MU, ab mat or box HSPU, Banded, less wt, less ht, up/downs x 1, single unders x 2
Scale: Stop @ Rope Climbs
50+: Skip Muscle Ups, 95/65lb, 2 ab mat hspu, purple band, 16/10lb, 20/18" step ups
Time Cap: 35 Min.

Monday, 5-29 "S-Murph"

Done at lake.  Text for address
"S-Murph"
For Time:
-Run 1 Mile
-Swim 400m
-200 Push Ups
-300 Squats
-Swim 400m
-Run 1 Mile
Scaled: 1/2 Distance and Reps
Modify: Walk through water

Sunday, 5-28 Closed

Happy Memorial Day Weekend

Saturday, 5-27 WOD

For Time:
21-15-9
-Overhead Squats, 95/65lb
-Power Snatch, 95/65lb
-Shoulder Press, 95/65lb
Modify: less wt
Scale: 15-12-9
50+: 75/55lb
Competition: 115/80lb
Endurance: 27-21-15-9
Time Cap: 25 Min.

Friday, 5-26 WOD

Strength:
For Wt.
Thruster
3-3-3-3-3
WOD:
15 Min. AMRAP:
-Row 250M
-2 Rope Climb
Modify: Climb to 10’, or Up/Downs x 2
Scale: 10 Min.
50+: Climb to 10’
Competition: legless

Endurance: Add 15 Burpees to each round, 25 Min.

Thursday, 5-25 WOD "Michael"

“Michael”
3RFT:
-Run 800m
-50 Sit Ups
-50 Back Extensions
*One version is Ab Mat, another is GHD.  You Choose.

Scale: 1/2 Distance and Reps

Wednesday, 5-24 WOD "Fight Gone Bad"

“Fight Gone Bad”
Three rounds of:
-Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
-Sumo deadlift high-pull, 75/55 pounds (Reps)
-Box Jump, 20/18" box (Reps)
-Push-press, 75/55 pounds (Reps)
-Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Modify: less wt, less ht
Scale: 2 Rounds
50+: step ups, 65/45lb, 16/10lb

Endurance: 5 Rounds

Tuesday, 5-23 WOD

8 Min. EMOM
-1 Full Snatch @ 80% of 1RM
WOD:
12 Min. AMRAP:
-5 Handstand Push Ups
-15 KB Swings, 70/53lb
-25 Double Unders
Modify: less wt, ab mat or box hspu, single unders x 2
Scale: 8 Min.
50+: 53/35lb, 2 ab mat hspu
Competition: 4” Deficit, KB Snatches

Endurance: 25 Min. AMRAP

Monday, 5-22 WOD "Grindy"

Strength:
6 Rounds, Every 2 Min. Do:
-2 Front Squats + 4 Back Squats @ 80% of 1RM Front Squat
WOD:
“Grindy”
10RFT:
-3 Clean and Jerk, 135/95lb
-5 Pull Ups
-10 Push Ups
-15 Squats
Modify: less wt, banded or jumping
Scale: 5RFT
50+: 95/65lb
Competition: 165/115lb, Chest to Bar
Endurance: 15RFT

Time Cap: 25 Min.

Sunday, 5-21 WOD

For Time:
-100m Sled Push, 135/95lb
-100cal Row
-10 Wall Walks
-30 Tire Flips
Scale: 1/2 of all
Competition: Vested, 20/14lb
Endurance: 2RFT
Time Cap: 35 Min.

Saturday, 5-20 WOD

Partner WOD:
7RFT:
Partner A. Does 3 Muscle Ups
Partner B. Does 20 Box Jumps, 24/20”
Both Partners Run together, 400m
Modify: Partner A Does 10 Toes to Rings or Knee Raises, less ht.
Scale: 4RFT
50+: 20/18” step ups, Toes to Rings
Competition: Vested, 20/14lb
Endurance: Run 600s

Time Cap: 40 Min.

Friday, 5-19 WOD

WOD:
For Time:
-20 Overhead Squats
-20 Front Squats
-20 Back Squats
-20 Power Snatch
-20 Power Cleans
-20 Dead Lifts
-20 Handstand Push Ups
-20 Ring Dips
-20 Push Ups
Rx wt: 95/65lb
Modify: less wt
Scale: 10 Reps of Each
50+: 75/55lb
Competition: 115/80lb
Endurance: 30 Reps of Each
Time Cap: 35 Min.

*No Squat Racks

Thursday, 5-18 WOD

For Time:
-Row 500m
! 5 Rounds of:
! -20 Sumo Deadlift High Pull, 75/55lb
! -20 Wall Ball, 20/14lb to 10/9’
-Row 500m
Modify: less wt
Scale: 1/2 Distance and reps
50+: 55/35lb, 16/10lb
Competition: 95/65lb, 30/20lb
Endurance: Row 1000m, 7 Rounds

Time Cap: 30 Min.

Wednesday, 5-17 WOD

Every 2 Min for 5 Rounds do:
-3 Front Squat + 6 Back Squat @ 70% of 1RM Front Squat
WOD:
4RFT:
-30 Burpees
-30 GHD Sit Ups
-50 Double Unders
Modify: Ab Mat, Single Unders x 3
Scale: 1/2 Reps
Endurance: 5RFT

Time Cap: 25 Min.

Tuesday, 5-16 WOD

8 Min. EMOM
-1 Hang Squat Snatch + 1 Full Snatch @ 70% of 1RM
WOD:
-30 Bar Muscle Ups for Time
Modify: Banded, or 5RFT:
! ! ! -9 Pull Ups
! ! ! -12 Push Ups
50+: Purple Band, Modified version
Endurance: Finish with a 2 Mile Run.

Time Cap: 30 min.

Monday, 5-15 WOD

Monday
8 Min. EMOM
-1 Hang Squat Clean + 1 Full Clean @ 70% of 1RM
WOD:
For Time:
21-15-9
-Thrusters, 95/65lb
-Kettlebell Russian Swings, 70/53lb
Modify: less wt
Scale: 15-12-9
50+: 75/55lb
Competition: 115/80lb, American Swings
Endurance: 21-18-15-12-9-6-3

Time Cap: 15 Min.

Sunday, 5-14 WOD

“Park WOD”
3RFT:
Run 1/3 Mile with Med Ball
-20 Med Ball Cleans
-20 Med Ball Push Press
-20 Med Ball Lunges
Rx: 20/14lb
Modify: less wt
Scale: 
50+: 16/10lb
Competition: 30/20lb
Endurance: 2/3 Mile Runs

Time Cap: 25 Min.

Saturday, 5-13 WOD

For Time:
21-15-9
-Power Snatch, 95/65lb
-Overhead Squats, 95/65lb
-Toes to Bar
Modify: less wt, knee raises
Scale: 15-12-9
50+: 75/55lb
Competition: 115/80lb
Endurance: 21-18-15-12-9-6-3

Time Cap: 20 Min.

Friday, 5-12 WOD

Strength:
For Wt.
Deadlift
3-3-3-3-3
WOD:
3RFT:
30 Burpees
30 KB Swings, 53/35lb
30 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 1/2 Reps
50+: 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”
Endurance: 6RFT

Time Cap: 20 Min.

Thursday, 5-11 WOD

Strength:
For Wt.
Front Squat
3-3-3-3-3
WOD:
5RFT:
-30 Double Unders
-20 Back Extension
-10 Shoulder to Overhead, 95/65lb
Modify: less wt, single unders x 3
Scale: 2-3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 8RFT

Time Cap: 15 Min.

Wednesday, 5-10 WOD

WOD:
“Nicole”
20 Min. AMRAP:
-Run 400m
-Max Pull Ups
Post Pull Ups
Modify: Banded/Jumping Pull Ups
Scale: 12 Min. AMRAP
50+: Purple Band

Endurance: 30 Min.

Tuesday, 5-9 WOD

Technique:
8 Min. EMOM:
-1 Snatch Pull  + 1 Full Snatch @80% of 1RM
WOD: 
3RFT:
-15 Ring Dips
-30 GHD Sit Ups
-50 Cal Row
Modify: Banded, Ab Mat
Scale: 2RFT
50+: Purple Band
Competition: Strict Dips, Med Ball GHD, 20/14lb
Endurance: 5RFT

Time Cap: 25 Min.

Monday, 5-8 WOD

Technique:
8 Min. EMOM:
-1 Clean Pull  + 1 Full Clean @80% of 1RM
WOD:
For Time:
30-20-10
-Pistols
-Handstand Push Ups
Modify: Air Squats x 3, Push Ups x 2
Scale: 25-15-5
50+: Modified Version
Competition: Goblet Pistols, 35/25lb, Parellettes
Endurance: Add Burpees to the count.

Time Cap: 20 Min.

Sunday, 5-7 WOD

3RFT:
-Run 800m
-15 Deadlift, 225/145lb
-20 Toes to Bar
Modify: Less wt, knee raises
Scale: 1/2 distance and reps
50+: 185/125lb
Competition: 275/185lb
Endurance: 5RFT
Time Cap: 30 Min.

Saturday, 5-6 WOD

For Time:
21-15-9
-KB Swings, 70/53lb
-Push Press, 115/80lb
-Front Rack Lunges, 115/80lb
Modify: Less wt
Scale: 15-12-9
50+: 95/65lb
Competition: 135/95lb
Endurance: 27-21-15-9

Time Cap: 15 Min.

Friday, 5-5 WOD

For Time:
-Row 500m
-25 Overhead Squats, 75/55lb
-25 Box Jumps, 24/20”
-25 Wall Ball, 20/14lb to 10/9’
-25 Overhead Squats, 75/55lb
-25 Box Jumps
-25 Wall Ball
-500m Row
Modify: less wt, less ht
Scale: Stop @ 1/2 way point
50+: 65/45lb, 16/10lb, 20/18” step ups
Competition: 95/65lb, 30/20lb, 30/24”
Endurance: 2RFT

Time Cap: 25 Min.

Thursday, 5-4 WOD "Nasty Girls"

“Nasty Girls”
3RFT
-50 Air Squats
-7 Muscle Ups
-10 Hanging Power Cleans, 135/95lb
Modify: Jumping/Banded/Seated MU, less wt
Scale: 1/2 Reps
50+: 95/65lb, Pull Ups and Dips x 1

Endurance: Finish with 1 Mile Row/Run

Tuesday, 5-2 WOD

Strength:
Back Squat for wt.
3-3-3-3-3
WOD:
Death By Handstand Push Ups
Modify: Death By Push Ups
50+: 2 Ab Mats
Competition: Strict

Monday, 5-1 WOD

Technique:
8 Min. EMOM @ 70% of 1RM Full Snatch
-1 Hang Power Snatch + 1 Hang Squat Snatch
WOD:
For Time:
"Randy"
-75 Snatches (any kind from the ground), 75/55lb
Modify: less wt
Scale: 50 Reps

Sunday, 4-30 WOD

For Time:
21-15-9
-GHD Sit Ups
-Wall Ball, 20/14lb to 10/9’
-Box Jump, 24/20”
Modify: less wt, ab mat, less ht
Scale: 15-12-9
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: 27-21-15-9

Time Cap: 20 Min.

Saturday, 4-29 WOD

4RFT:
-10 Front Rack Lunges, 115/80lb
-20 KB Swings, 70/53lb
-30 Push Ups
Modify: Less wt
Scale: 2RFT
50+: 95/65lb, 53/35lb
Competition: 135/95lb
Endurance: 5RFT

Time Cap: 30 Min.

Friday, 4-28 WOD

Strength:
For Wt. Overhead Squat
5-5-5-5-5
Part B. 
For Time:
-Run 400m
-Ninja Warrior
-Run 400m
-Monkey Rings
-Run 400m
Modify: 20 Ring Rows, use boxes for ninja warrion
Endurance: 2RFT

Time Cap: 15 Min.

Thursday, 4-27 Masters Regional WOD 4 2017

Part A.
8 Min EMOM @ 70% of 1RM Full Snatch
-1 Hang Power Snatch + 1 Hang Full Snatch
Part B.
Masters Regional WOD 4
2 rounds for time:
10 deadlifts
20 deficit handstand push-ups 30 front squats
M 315 lb. / 4.5-inch deficit / 95 lb. F 225 lb. / 3-inch deficit / 65 lb.
Ages 50+
Men deadlift 255 lb., use no deficit on HSPU and squat 75 lb. Women deadlift 175 lb., use no deficit on HSPU and squat 55 lb.

Modify: less wt, box or ab mat hspu

Wednesday, 4-26 Masters Regional WOD 3 2017

Part A. EMOM Split Jerk
-1 @ 70% of 1RM
-1 @ 70%
-1 @ 80%
-1 @ 80%
-1 @ 90%
-1 @ 90%
Part B. 15 Min. to Max Out Split Jerk
Part C. WOD- Masters Regional WOD 3
21-15-9 reps for time of: Shoulder-to-overheads Chest-to-bar pull-ups
Men use 135 lb. Women use 95 lb.
Ages 50+

Men use 95 lb. and perform chin-over-bar pull-ups Women use 65 lb. and perform chin-over-bar pull-ups

Tuesday, 4-25 Masters Regional WOD 2 2017

Masters Regional WOD 2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
Men clean 135-185-225-315 lb. Women clean 85-115-145-175 lb.
Ages 50+
Men clean 115-135-155-185 lb. Women clean 65-85-105-125 lb.
Modify: less wt, knee raises, single unders x 1
Scale: no more than 2 rounds

Endurance: All 4 rounds regardless of time

Monday, 4-24 Masters Regional WOD 1 2017

Masters Regional WOD 1
For time:
100 dumbbell snatches 
80-calorie row
60 burpees
40 muscle-ups
Men use 50 lb. Women use 35 lb.
Time Cap: 20 Minutes
Ages 50+:
Men use............................................................................................35 lb. Women use......................................................................................20 lb.
Modify: Less wt, Banded or bar Muscle Ups or Pull Ups x 2
Scale: 10 Min Time Cap

Endurance: 30 Min. Cap