Sunday, 8-19 WOD

5RFT:
-Row 25 Cal
-50 Doubleunders
-100’ Sled Push, 160/115lb
Modify: Single Unders x 3, less wt
Scale: 2-4RFT
50+: 135/90lb
Competition: 180/135lb
Endurance: 7RFT
Time Cap: 35lb

Saturday, 8-18 WOD

Partner WOD:
Splitting The Reps Evenly, For Time Do:
4RFT:
-Partner Carry Around Building
-20 Hang Power Cleans, 135/95lb
-20 Front Squats, 135/95lb
-20 Push Jerks, 135/95lb
*1st and 3rd Round Fireman’s Carry, 2nd and 4th Rounds Piggyback.
Modify: Both Run Carrying Med Balls, 30/20lb, Less wt
Scale: 2-3RFT
50+: Both Carry Med Balls During Run, 30/20lb, 95/65lb
Competition: 165/115lb
Endurance: 2x Around Building Each Round, and go 5RFT
Time Cap: 35 Min.

Friday, 8-17 WOD

WOD:
4RFT:
-Run 800m
-12 Handstand Push Ups
-12 Overhead Squats, 95/65lb
Modify: Ab Mat/Box/Shoulder Taps, Less wt
Scale: 1/2 Distance and Reps
50+: 1 25lb Plate + Ab Mat, 75/55lb
Competition: 6” Deficit, 135/95lb
Endurance: 6RFT
Time Cap: 35 Min.

Thursday, 8-16 WOD

For Time:
-40 Back Rack Box Step Ups, 45/35lb
-15 Toes Through Rings
-10 Wall Ball, 20/14lb to 10/9’
-30 Step Ups
-15 TTR
-20 WB
-20 step Ups
-15 TTR
-30 WB
-10 Step Ups
-15 TTR
-40 WB
Modify: Less wt, Knee Raises
Scale: 1/2 Reps
50+: 35/25lb, 16/10lb
Competition: 65/45lb, 30/20lb
Endurance: Same set up, but from 50 to 10
Time Cap: 30 Min.

Wednesday, 8-15 WOD Snatch 1RM and "Donkey Kong"

Technique/Strength:
For Weight
Snatch 1RM
WOD:
“Donkey Kong”
For Time:
21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 15-12-9
50+: 35/25lb, 20/18” Step Ups
Competition: 70/53lb, 30/24”
Endurance: 21-18-15-12-9-6-3

Tuesday, 8-14 WOD "Tabata This"

“Tabata This”
8 Rounds of Tabata:
Pull Ups
Push Ups
Sit Ups
Squats
*20 Seconds working, 10 Seconds Rest
All 8 Rounds to be done before advancing to next movements
Modify: Banded/Jumping/Ring Rows, On Knees
Scale: 5 Rounds of Each
50+: Purple Band
Endurance: Add Row for Cal, and 30’ Shuttle Run

Monday, 8-13 WOD Clean and Jerk Max

Technique/Strength:
For Wt.
Clean and Jerk 1RM
WOD:
10 Min. AMRAP:
-2 Rope Climb 15’
-7 Thrusters, 95/65lb
Modify: Climb to 10’/Up downs x 2, less wt
Scale: 6 Min. AMRAP
50+: Climb to 10’, 75/55lb
Endurance: Double Number of Reps, Add 500m Row and go 25 Min.

Sunday, 8-12 WOD

WOD:
For Time:
-75 Russian Kettlebell Swings, 53/35lb
-75 Push Press, 95/65lb
-75 Front Squats, 95/65lb
-75 Burpees
Modify: Less wt
Scale: 20-50 of Each
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb, Bar Facing Burpees
Endurance: 100s, Bar Facing Burpees
Time Cap: 35 Min.

Saturday, 8-11 WOD

WOD:
For Time:
-5 Deadlift, 225/145lb
-5 Ring Dips
-2 Alternating Med Ball Turkish Get Ups, 20/14lb
-10 Deadlift
-10 Ring Dips
-4 Turkish Get Ups
-15 Deadlift
-15 Ring Dips
-6 Turkish Get Ups
-20 Deadlift
-20 Ring Dips
-8 Turkish Get Ups
Modify: Less wt, Banded or Box
Scale: Skip the last round
50+: 185/125lb, 16/10lb, Purple Band
Competition: 275/185lb, 30/20lb
Endurance: Add 400m, 800m, 1200m, 1 Mile Run to rounds
Time Cap: 25 Min.

Friday, 8-10 WOD

WOD A.
5 Min. AMRAP:
-15 GHD Sit Ups
-15 Back Extensions
Rest 5 Min.
WOD B.
10 Min. AMRAP:
-Row 500m
-10 Thrusters, 95/65lb
Modify: Ab Mat, Bar Good Mornings, Less wt
50+: 75/55lb
Competition: 135/95lb
Endurance: 1 Min. Rest Between, 2nd AMRAP is 20 Min, and Row 750s

Thursday, 8-9 WOD

For Time:
21-18-15-12-9-6-3
-Handstand Push Ups
-Pull Ups
-Alternating Front Rack Lunges, 95/65lb
Modify: Ab Mat/Box/Shoulder Tap x 2, Banded/Jumping/Ring Rows, Less Wt
Scale: 21-15-9
50+: 25lb Plate + Ab Mat, Purple Band, 75/55lb
Competition: Chest to Bar, 135/95lb
Endurance: Add 27 at start
Time Cap: 35 Min.

Wednesday, 8-8 WOD

Strength:
Overhead Squat for Wt.
5-4-3-2-1
WOD:
For Time:
-50 Double Unders
-5 Squat Snatch
-50 Double Unders
-4 Squat Snatch
-50 Double Unders
-3 Squat Snatch
-50 Double Unders
-2 Squat Snatch
Men Rx: 95, 105, 125, 135lb
Women Rx: 55, 65, 75, 85lb
Modify: less wt, Single Unders x 3
Scale: Skip first 1 or 2 rounds
50+ Men: 65, 75, 85, 95lb
50+ Women: 35, 45, 55, 65lb
Competition Men: 135, 155, 165, 185lb
Competition Women: 95, 105, 115, 125lb
Endurance: Row 1k to start each round.
Time Cap: 20 Min.

Tuesday, 8-7 WOD

Technique:
7 Min. EMOM
-1 Full Clean @ 90% of 1RM
WOD:
5RFT:
-10 Toes to Bar
-15 Wall Ball, 20/14lb to 10/9’
-20 Box Jumps, 24/20”
Modify: Knee Raises, Less wt, Less ht
Scale: 2-4RFT
50+: Knee Raises, 16/10lb, 20/18” Step Ups
Competition: 30/20lb, 30/24”
Endurance: 8RFT
Time Cap: 25 Min.

Monday, 8-6 WOD

Technique:
7 Rounds, Every 90 Sec. Do:
-1 Split Jerk @ 90% of 1RM
WOD:
10 Rounds for Push Ups:
-You have 1 Min. to Run 200m and then do max rep Push Ups
Modify: Run Every 90 Sec.
Scale: 5-8 Rounds
Competition: Vested, 20/14lb
Endurance: 20 Rounds

Sunday, 8-5 WOD

4RFT:
-50 Sledgehammers, 16/8lb
-50/30 Battle Rope
-50 Walking Lunges
-50 Back Extensions
Scale: 1-3RFT
Competition: Vested, 20/14lb
Endurance: Add 25 Tire Flips and Go 5RFT
Time Cap: 30 Min.

Saturday, 8-4 Partner WOD "Bless Your Heart"

Partner WOD
“Bless Your Heart”
*One Partner Works at a Time
5 Points:
Ring Muscle Ups
Bar Muscle Ups
Bear Complex, 95/65lb

3 Points:
Overhead Squats, 95/65lb
Box Jumps, 24/20”
Handstand Push Ups

1 Point:
Kettle bell Swings, 53/35lb
Wall Ball, 20/14lb to 10/9’
Calorie Row

Keep a Running Total of Points
1st Team to 500 Wins!
Modify: Less wt, less ht
Scale: 200-300 Points
50+: 75/55lb, 20/18" step ups, 1 ab mat + 25lb plate, 35/25lb, 16/10lb
Competition: 115/80lb, 70/53lb, 30/24"
Endurance: Finish and Run 2 Miles together

Friday, 8-3 WOD

Strength:
Back Squat, For Weight:
5-4-3-2-1
WOD:
For Time:
-Row 750m
-3 Rounds of:
-25 Burpees
-50 Double Unders
-Row 750m
Modify: Single Unders x 3
Scale: Row 500s, and 1/2 Reps
Endurance: Row 2k On Each End
Time Cap: 25 Min.

Thursday, 8-2 WOD

Strength:
Deadlift, For Weight:
Touch and Go Only
5-4-3-2-1
WOD:
3RFT:
-25 GHD Sit Ups
-25 Box Jumps, 24/20”
-25 Russian Kettlebell Swings, 70/53lb
-25 Wall Ball, 20/14lb to 10/9’
Modify: Ab Mat, Less ht, Less wt
Scale: 12s
50+: 20/18” Step Ups, 53/35lb, 16/10lb
Endurance: 5RFT
Time Cap: 25 Min.

Wednesday, 8-1 WOD

Strength:
Bench Press, For Weight:
5-4-3-2-1
WOD:
10 Min. AMRAP:
-7 Handstand Push Ups
-1 Rope Climb, 15’
Modify: Ab Mat/Box/Shoulder taps x 2, Climb 10’ or Up/Downs x 2
50+: Climb to 10’, 25lb Plate +1 Ab Mat
Competition: Handstand Walk 16’, L Sit Rope Climb
Endurance: Add a 500m Row and go 25 Min.

Tuesday, 7-31 WOD "Bear Complex"

“Bear Complex”
5 Rounds of:
7 Complexes of:
-1 Power Clean
-1 Front Squat
-1 Push Press
-1 Back Squat
-1 Push Press (Behind Neck)
*You May Rest As Needed Between ROUNDS
*Touch And Go ONLY Between COMPLEXES
*You May Not Squat Clean Your First Movement To Cover The Clean And The Front Squat.  First, There Must Be A Clean, And Then A Front Squat.
*You May Do A Front And/Or Back Thruster To Cover The Squat Plus Push Press.
Add Up The Weight Successfully Used For Each Of The 5 Rounds And Post The Total

Monday, 7-30 WOD "Once, Twice, Three Times a Lady"

“Once, Twice, Three Times a Lady”
For Time:
1 Round of Barbara:
-20 Pull Ups
-30 Push Ups
-40 Sit Ups
-50 Squats
2 Rounds of Helen:
-Run 400m
-21 Kettlebell Swings, 53/35lb
-12 Pull Ups
3 Rounds of Nancy:
-Run 400m
-15 Overhead Squats, 95/65lb
Modify: Banded/Ring Rows/Jumping, less wt
Scale: 1/2 Reps
50+: Purple Band, 35/25lb, 75/55lb
Competition: Chest to Bar, 70/53lb, 115/80lb
Endurance: Run 800s
Time Cap: 30 Min.

Sunday, 7-29 WOD

5RFT:
-15 GHD Sit Ups
-12 Alternating Front Rack Lunges, 135/95lb
-9 Hang Power Cleans, 135/95lb
-6 Shoulder to Overhead, 135/95lb
Modify: less wt, ab mat
Scale: 2-4RFT
50+: 95/65lb
Competition: 155/105lb
Endurance: Add a 600m Run to each Round
Time Cap: 30 Min.

Saturday, 7-28 WOD

For Time:
10-20-30-40
-Box Jumps, 24/20”
-Push Ups
-Russian Kettlebell Swings, 70/53lb
Modify: Less ht, less wt, on knees
Scale: Skip 40s
50+: 20/18” step ups, 53/35lb
Competition: 30/24”, American
Endurance: add 50s
Time Cap: 30 Min.

Friday, 7-27 (Julie's Birthday!!!!!!) WOD

Technique:
10 Min. EMOM:
-1 Snatch Pull + 1 Power Snatch @ 70% of 1RM
WOD:
5RFT:
-6 Alternating Turkish Get Ups, 35/25lb
-15 Wall Ball, 20/14lb to 10/9’
-40 Double Unders
Modify: less wt, Single Unders x 3
Scale: 2-3RFT
50+: 25/15lb, 16/10lb
Competition: 53/35lb, 30/20lb
Endurance: 8RFT
Time Cap: 25 Min.

Thursday, 7-26 WOD

Strength:
For Wt., Back Squat
3-3-3-3-3
WOD:
Death by Rower, for Cal.

Wednesday, 7-25 WOD "Moore"

“Moore”
20 Min. AMRAP:
-1 Rope Climb to 15’
-400m Run
-Max Reps HSPU
Modify: Climb to 10’ or Up/Downs x 2, ab mat/box/shoulder taps x 2
Scale: 10 Min
50+: 2 Ab Mats, Climb to 10’
Endurance:  Rest 2 Min and Row 2 Miles

Tuesday, 7-24 WOD

Technique:
5 Rounds of:
Every 2 Min do:
-2 Squat Clean and Split Jerk @ 80% of 1RM
WOD:
8RFT:
-12 Sumo Deadlift High Pull, 75/55lb
-6 Bar Facing Burpees
Modify: less wt, step over bar
Scale: 3-6RFT
50+: Step down, up, and over, 55/35lb
Competition: 95/65lb
Endurance: 12 Burpees per round
Time Cap: 20 Min.

Monday, 7-23 WOD "Josh"

“Josh”
For Time:
-21 Overhead Squats, 95/65lb
-42 Pull Ups
-15 Overhead Squats
-30 Pull Ups
-9 Overhead Squats
-15 Pull Ups
Modify: Less wt, Banded/Ring Rows
Scale: Start @ 15 Overhead Squats
50+: 75/55lb, Purple Band
Endurance: Rest 2 Min, and Run 2 Miles for Time

Sunday, 7-22 WOD

Strength:
For Wt.
Shoulder Press
3-3-2-2-1-1
WOD:
4RFT:
-12 Alternating Dumbbell Snatches, 50/35lb
-6 Dumbbell Push Press on Left, 50/35lb
-Run 400m
Modify: less wt
Scale: 2-3RFT
50+: 40/25lb
Competition: 60/40lb
Endurance: Run 800s
Time Cap: 25 Min.

Saturday, 7-21 WOD

2RFT:
-30 Pistols
-40 GHD Sit Ups
-50 Cal Row
Modify: Air Squats x 3, ab mat
Scale: 1RFT
50+: Air Squats x 3
Competition: Goblet, 35/25lb
Endurance: Row 100s
Time Cap: 25 Min.

Friday, 7-20 WOD

5RFT:
-30 KB Switchouts, 53/35lb
-20 Box Jumps, 24/20”
-10 Ring Dips
Modify: Less wt, Less ht, banded/box
Scale: 2-3RFT
50+: 35/25lb, 20/18” step ups, Purple Band
Competition: 70/53lb, 30/24”
Endurance: 6 Rounds and add 40 Double Unders to the start of each
Time Cap: 25 Min.

Thursday, 7-19 WOD

Strength:
For Wt, Deadlift, touch and go
3-3-3-3-3
WOD:
Death By Handstand Push Ups
Modify: Shoulder Taps x 2, ab mat/box
50+: 2 Ab Mats

Wednesday, 7-18 WOD

3 WODS:
Increasing by 3s, Beginning with 3, do:
2:30 AMRAP:
-Thrusters, 135/95
-Pull Ups
Then Rest 30 Seconds,
Continue with a second 2:30 AMRAP by starting with the rep count last completed but now descending, and do:
-Clean and Jerk (Grace Style), 135/95lb
-Toes To Bar
*If you finish with time remaining, start back up the ladder.
Rest 90 Seconds,
Run 1 Mile
Modify: Less wt, banded, knee raises
40+: 115/75lb
50+: 95/65lb
65+: 75/45lb
Scale: Run 800m
Endurance: Row An Additional Mile after the Run

Tuesday, 7-17 WOD

Strength:
5 Rounds, Every 2 Min. Do:
-3 Overhead Squats @ 80% of 1RM
WOD:
10 Min AMRAP:
-60 Double Unders
-40 Wall Ball, 20/14lb to 10/9’
-20 Kettlebell Swings, 70/53lb
-10 Power Snatch, 115/75lb
-25 Cal Row
Modify: Single Unders x 2, less wt
Scale: 6 Min. and 1/2 Reps of Each
50+: 53/35lb, 95/75lb
60+: 53/35lb, 95/65lb
65+: 35lb, 75/45lb
Competition: 30/20lb, 135/95lb
Endurance: No AMRAP, Do it 4 Rounds

Monday, 7-16 WOD

Technique: 10 Min EMOM
-1 Snatch Balance @ 75% of 1RM Snatch
WOD:
For Time:
-12 Deadlift, 135/95lb
-9 Hang Squat Cleans, 135/95lb
-6 Push Jerk, 135/95lb
-12 Burpees Over Bar
*Burpees decrease by 3s for round 2 and 3
Modify: Less wt, step over bar
Scale: 2RFT, Run 1 Mile
50+: 115/75lb
60+: 95/65lb
65+: 75/55lb
Competition: 155/105lb
Endurance: 5 Rounds, Burpees stay 12
Time Cap: 15 Min.

Sunday, 7-15 WOD

For Time:
-Run 1 Mile
3 Rounds of:
-10 Front Squats, 135/95lb
-5 Wall Walks
-Run 1 Mile
Modify: less wt, walk as high as able
Scale: 1/2 Distance and reps
50+: 95/65lb
Competition: 185/125lb, Sandbag Run, 40/25lb
Endurance: Run 1 Extra Mile after 2nd of 4 rounds
Time Cap: 30 Min.

Saturday, 7-14 WOD

4RFT:
-15 Toes to Bar
-20 Sotts Press, 45/35lb
-25 Box Jumps, 24/20”
-30 Walking Lunges
Modify: Knee Raises, less wt, less ht
Scale: 1-3RFT
50+: Knee Raises, 35/25lb, 20/18” step ups
Competition: 75/55lb, 30/24”
Endurance: 6RFT
Time Cap: 35 Min.

Friday, 7-13 WOD

Strength:
For Wt.
Deadlift
5-5-5-5-5
*Touch and Go Only
WOD:
10 Min. AMRAP:
-10 Wall Ball, 20/14lb to 10/9’
-10 Kettlebell Swings, 53/35lb
Modify: less wt
Scale: 5-7 Min.
50+: 16/10lb, 35/25lb
Competition: 30/20lb, 70/53lb
Endurance: 30 Min, Add 500m Row to each round

Thursday, 7-12 WOD

Strength:
For Wt.
Back Squat
3-3-3-3-3
WOD:
10RFT:
-3 Clean (any kind) and Jerk (shoulder to overhead), 135/95lb
-1 Rope Climb to 15’
Modify: Less wt, Climb to 10’/Up downs x 2
Scale: 4-7RFT
50+: Climb to 10’, 95/65lb
Competition: Legless, 165/110lb
Endurance: 16RFT
Time Cap: 12 Min.

Wednesday, 7-11 WOD

Technique:
Every 2 Min, @ 70% of 1RM
Full Snatch
3-3-3-3-3
WOD:
For Time:
-150 Burpees
Scale: 50-100
Competition: Vested, 20/14lb over bar
Endurance: 300
Time Cap: 25 Min

Tuesday, 7-10 WOD

Strength:
Push Press
1-1-1-1-1
WOD:
2RFT:
-50 Cal Row
-100 Double Unders
Modify: Single Unders x 3
Scale: 1/2
Endurance: Make it 75 Double Unders, but go 4 Rounds
Time Cap: 16 Min.

Monday, 7-9 WOD "Barbara"

“Barbara”
5RFT:
-20 Pull Ups
-30 Push Ups
-40 Sit Ups
-50 Squats
Modify: Banded/Ring Rows
Scale: 1-3RFT
50+: Purple Band

Sunday, 7-8 WOD

For Time:
40-30-20-10
-Sumo Deadlift High Pull, 75/55lb
-Wall Ball, 20/14lb to 10/9’
-Box Jump, 24/20”
-Burpees
Modify: Less wt, less ht
Scale: 1/2
50+: 55/35lb, 16/10lb, 20/18” step ups
Competition: 95/65lb, 30/20lb, 30/24”
Endurance: 50-40-30-20-10
Time Cap: 40 Min.

Saturday, 7-7 WOD

WOD:
4RFT:
-100’ Sled Push, 160/115lb
- 15 Push Press, 115/80lb
- 50 Double Unders
Modify: Single Unders x 3, less wt
Scale: 2-3RFT
50+: 135/90lb, 95/65lb
Competition: 180/135lb, 135/95lb
Endurance: 6RFT
Time Cap: 30 Min.

Friday, 7-6 WOD "Linda"

“Linda”
For Time:
10-9-8-7-6-5-4-3-2-1
-Deadlift 150% of BW
-Bench Press BW
-Squat Clean 75% of BW
Modify: less wt
Scale: Start between 8 and 6
50+: 75% of Rx Weights
Competition: 115% of Rx Weights
Endurance: 12-11-10-9-8-7-6-5-4-3-2-1

Thursday, 7-5 WOD

Technique:
Every 2 Min, @ 80% of 1RM
Full Snatch
2-2-2-2-2
WOD:
For Meters:
-Row 10 Sec.
-Rest 50 Sec.
-Row 20 Sec.
-Rest 40 Sec.
-Row 30 Sec.
-Rest 30 Sec.
-Row 40 Sec.
-Rest 20 Sec.
-Row 50 Sec.
-Rest 10 Sec.
-Row 50 Sec.
-Rest 10 Sec.
-Row 40 Sec.
-Rest 20 Sec.
-Row 30 Sec.
-Rest 30 Sec.
-Row 20 Sec.
-Rest 40 Sec.
-Row 10 Sec.
Scale: Skip the Row 50 Sec Intervals
Endurance: 2 Rounds

Wednesday, 7-4 Happy 4th of July

Closed for Independence Day

Tuesday, 7-3 WOD

Strength:
Every 2 Min, @ 70% of 1RM
Shoulder Press
5-5-5-5-5
WOD:
4RFT:
-Run 600m
-15 Handstand Push Ups
-50/30 Battle Rope
Modify: ab mat/box/shoulder tap x 2
Scale: 1-3RFT
50+: 2 Ab Mats
Competition: Handstand Walk 50’ Per Round
Endurance: Run 1000s and do 75/50 Rope, 5 Rounds
Time Cap: 35 Min.

Monday, 7-2 WOD

Technique:
Every 2 Min, @ 80% of 1RM
Full Clean
2-2-2-2-2
WOD:
7 Min. AMRAP:
Ascending by 10s for Double Unders and 5s for Kettlebell
-5 Russian Kettlebell Swings, 53/35lb
-10 Double Unders
Modify: Single Unders x 2, less wt
50+: 35/25lb
Competition: 70/53lb
Endurance: Add an ascending 100m Row, Starting with 100m & go 30 Min.