Sunday, 7-23 WOD

6RFT:
-10 KB Swings, 70/53lb
-100’ Sled Push, 160/115lb
-10 Push Press, 115/80lb
Modify: less wt, 
Scale: 3-4RFT
50+: 135/90lb, 53/35lb, 95/65lb
Competition: 180/135lb sled, 135/95lb PP
Endurance: 9RFT

Time Cap: 35 Min.

Saturday, 7-22 WOD

8 Min. EMOM @ 75% of 1RM
-3 Deadlift
WOD:
8 Min. AMRAP:
-2 Box Jump, 24/20”
-2 Toes To Bar
-4 Box Jump
-4 T2B
-6 Box Jump
-6 T2B
Etc.
Modify: less ht, knee raises
50+: 20/18” step ups, knee raises
Competition: 30/24”

Endurance: Add Row of equal Calories to sum of other movements, and make it a 20 Min. AMRAP

Friday, 7-21 WOD

8 Min. EMOM @ 75% of 1RM
-2 Back Squat
Rest 4 Min.
8 Min. EMOM @ 75% of 1RM
-2 Front Squat
Rest 4 Min.
8 Min. EMOM @ 75% of 1RM
-2 Overhead Squat
Rest 4 Min.
2 Min. AMRAP
-Rope Climb to 15’
Modify: Climb to 10’ or Up/Downs

50+: Climb to 10’

Thursday, 7-20 WOD

For Time:
-Run 800m
-5 Muscle Ups
-50 Double Unders
-Run 600m
-4 Muscle Ups
-40 Double Unders
-Run 400m
-3 Muscle Ups
-30 Double Unders
-Run 200m
-2 Muscle Ups
-20 Double Unders
-Run 100m
-1 Muscle Up
-10 Double Unders
Modify: Ring Dips x 3, Single Unders x 3, Row M/M
Scale: Start @ Run 600m or 400m
50+: Ring Dips x 2
Competition: Vested, 20/14lb
Endurance: Double the runs

Time Cap: 35 Min.

Wednesday, 7-19 WOD

8 Min. EMOM @ 75% of 1RM
-1 Hang Squat Snatch
WOD:
For Time:
-Row 500m
-50 Jumping Lunges
-50 Wall Ball, 20/14lb to 10/9’
-50 Hip Extensions
-50 Burpees
Modify: less wt
Scale: 25 of each
50+: 16/10lb
Competition: 30/20lb
Endurance: 100 of each, with a row of 1k

Time Cap: 25 Min.

Tuesday, 7-18 "DT"

“DT”
5RFT:
-12 Deadlift
-9 HangPower Cleans
-6 Shoulder to Overhead
Rx: 155/105lb
40+: 135/95lb
50+: 115/80lb
60+: 95/65lb
Comp: 185/125lb
Modify: less wt

Endurance: 10RFT

Monday, 7-17 WOD

For Time:
21-15-9
-Handstand Push Ups
-Pull Ups
-Thrusters, 95/65lb
-Sumo Deadlift High Pull, 95/65lb
Modify: less wt, banded, ab mat/box hspu
Scale: 12-9-6 or 9-6-3
50+: 2 Ab Mat, Purple Band, 75/55lb
Competition: Strict HSPU, Strict Pull Ups, 115/80lb
Endurance: 27-21-15-9

Time Cap: 30 Min.

Sunday, 7-16 WOD

WOD:
7RFT:
-3 Overhead Squats, 95/65lb
-6 Front Squats, 95/65lb
-9 Kettlebell Swings, 70/53lb
-12 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 3-5RFT
50+: 75/55lb, 53/35lb, 20/18” step ups
Competition: 115/80lb, 30/24”
Endurance: 10RFT

Time Cap: 30 Min.

Saturday, 7-15 WOD

5RFT:
-3 Rope Climb to 15’
-15 GHD Sit Ups
-20 Burpees
Modify: ab mat, up/downs x 2 or climb to 10’ x 1
Scale: 2-3RFT
50+: Climb to 10’
Competition: Vested, 20/14lb
Endurance: Add a 400m Run to each round

Time Cap: 25 Min.

Friday, 7-14 "Isabel"

For Time:
-5 Sets of 250m Row
Do 1 Set every 4 Min.
Post Fastest and Slowest
WOD: 
“Isabel”
-30 Snatches (Power or Squat), 135/95lb
Modify: less wt
50+: 95/65lb
Competition: 155/105lb

Endurance: Finish and row 3k.

Thursday 7-13 WOD

WOD:
4RFT:
-10 Handstand Push Ups
-50 Air Squats
-Run 400m
Modify: Ab Mat or box HSPU
Scale: 2-3RFT
50+: 2 Ab Mats
Competition: Strict HSPU
Endurance: 5RFT-Running 800s

Time Cap: 25 Min.

Wednesday, 7-12 WOD

Strength:
For Wt.
Bench Press
1-1-1-1-1
WOD:
For Time:
-21 Thrusters, 95/65lb, Masters 85/55lb
-21 Pull Ups, Masters Purple Band
-Rest 3 Min.
-15 Thrusters, 115/80lb, Masters 95/65lb
-15 Chest to Bar Pull Ups, Masters Regular with Red Band
-Rest 3 Min.
-9 Thrusters, 135/95lb, Masters 105/75lb
-9 Bar Muscle Ups, Masters Regular Pull Ups
Modify: Set wt. and assistance as needed to rise according to ability
Endurance: Set the same standards but add a 27 set with easier standards

Time Cap: 25 Min.

Tuesday, 7-11 WOD

For Wt.
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

*Rest as needed between sets

Monday, 7-10 WOD

8 Min. EMOM 
-2 Deadlift @ 75% of 1RM
Rest 5 Min.
8 Min. EMOM
-2 Full Cleans @ 75% of 1RM
Rest 5 Min.
8 Min EMOM 
-2 Full Snatch @ 75% of 1RM
Rest 3 Min. 
As Many Reps as Possible in 2 Min.
-Double Unders
Post Reps

Modify: Single Unders

Sunday, 7/9 WOD

2 Rounds For Reps:
-1 Min. Max Reps Back Squat, 185/125lb
-Rest 1 Min.
-Max Ring Dips
-Rest 1 Min.
-1 Min Max Reps Front Squat, 135/95lb
-Rest 1 Min.
-1 Min. Max Push Ups
-Rest 1 Min.
Modify: less wt
Scale: 1 Round
50+: BS 135/95lb, FS 95/65lb
Competition: BS 225/145lb, FS 185/125lb
Endurance: 3 Rounds

Saturday, 7/8 Partner WOD

Partner WOD
Together, do:
-100 Wall Ball, 20/14 to 10/9’
-100 KB Swings, 53/35lg
-100 Box Jumps, 24/20”
-100 Pull Ups
*Each partner switches from work to rest on the minute, after both do 4 Burpees (on the minute).
Modify: less wt, less ht, banded/jumping
Scale: 1/2 of all
50+: 16/10lb, 35/25lb, 20/18” step ups, purple band
Competition: 30/20lb, 70/53lb, 30/24”, Chest to Bar
Endurance: Double
Cap: 35 Min.


Friday, 7/7 WOD "Tabata Something Different"

Tabata Something Different
Tabata Format:
-Push Press, 75/55lb
-Hanging Power Cleans, 75/55lb
-Knee Raises
-Lunges
Modify: less wt, lying leg raises
Scale: 5 rounds of each
50+: 65/45lb
Competition: 95/65lb, Toes to Rings, Front Rack Lunges 75/55lb
Endurance: 12 Rounds of each

*Quiz Day

Thursday, 7/6 WOD

4RFT:
-10 Deadlifts, 225/145lb
-50 Double Unders
-Run 800m
Modify: less wt, single unders x 3
Scale: 2RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: 6RFT but reduce Deadlifts to 7

Time Cap: 40 Min.

Wednesday, 7/5 WOD

For Time:
-Row 500m
-10 Thrusters, 115/80lb
-10 Overhead Squats, 115/80lb
-20 GHD Sit Ups
-Row 500m
-10 Thrusters, 115/80lb
-10 Overhead Squats, 115/80lb
-20 GHD Sit Ups
-Row 500m
-10 Thrusters, 115/80lb
-10 Overhead Squats, 115/80lb
-20 GHD Sit Ups
Modify: less wt
Scale: 1-2 Rounds
50+: 95/65lb
Competition: 135/95lb
Endurance: Row 1000s

Time Cap: 30 Min.

Monday, 7-3 WOD

 Technique:
7 Min. EMOM
3 Full Snatch @ 70% of 1RM
WOD:
“Grace”
For Time:
30 Clean (Power or Squat) and Jerks (shoulder to overhead), 135/95lb
Modify: less wt
50+: 95/65lb
Competition: 185/125lb

Endurance: Follow with a 3 Mile Run 

Sunday, 7-2 WOD

WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Toes to Bar
-Sumo Deadlift High Pull, 95/65lb
-Wall Ball, 20/14lb to 10/9’
Modify: less wt, knee raises
Scale: Start @ 7s
50+: Knee Raises, 75/55lb, 16/10lb
Competition: 115/80lb, 30/20lb
Endurance: Add 12-11
Time Cap: 30 Min.

Saturday, 7-1 WOD

Strength:
For Wt.
Back Squat
5-5-5-5-5
WOD:
4RFT:
-Run 400m
-50 Battle Rope
Modify: Hold 1 end of rope
Scale: 2RFT
Competition: Vested, 20/14lb
Endurance: 7RFT
Time Cap:
25 Min.

Friday, 6-30 WOD

WOD:
4 Rounds of Each, 40 Sec. work and 20 Sec. Rest:
-Row for Cal.
-Burpees
-GHD Sit Ups
-Thrusters, 75/55lb
-Power Snatch, 75/55lb
Modify: Ab Mat, Less wt.
Scale: 2 Rounds of each
50+: 65/45lb
Competition: 95/65lb
Endurance: 6 Rounds of Each

Thursday, 6-29 WOD

Strength
Overhead Squat
3-3-2-2-1-1
WOD:
For Time:
-15 Ring Dips
-10 Double Unders
-12 Ring Dips
-20 Double Unders
-9 Ring Dips
-30 Double Unders
-6 Ring Dips
-40 Double Unders
-3 Ring Dips
-50 Double Unders
Modify: Single Unders x 3, banded
Scale: Start @ 12 Ring Dips, Stop @ 40 Double Unders
50+: Purple Band
Endurance: Add 25 KB Swings to each round 35/25lb
Time Cap: 15 Min.

Wednesday, 6-28 WOD

Strength/Technique:
For Wt.
Full Clean and Split Jerk
1-1-1-1-1
WOD:
3RFT:
-5 Bar Muscle Ups
-15 Handstand Push Ups
-25 Box Jumps, 24/20”
Modify: Banded/Jumping or Pull Ups x 2, ab mat or box, less ht
Scale: 2RFT
50+: Green Band, 2 Ab Mat, 20/18” step ups
Competition: Handstand Walk 32’, 30/24”
Endurance: Add 500m row/400m run to each round and do 5RFT
Time Cap: 20 Min.

Tuesday, 6-27 WOD

For Time:
-Run 400m
-5 Rope Climb to 15’
-10 Wall Ball, 20/14lb to 10/9’
-Run 400m
-4 Rope Climb
-20 Wall Ball
-Run 400m
-3 Rope Climb
-30 Wall Ball
-Run 400m
-2 Rope Climb
-40 Wall Ball
-Run 400m
-1 Rope Climb
-50 Wall Ball
Modify: Up/Downs x 2 or 10’ x 1, less wt
Scale: Start @ Run/4 Rope and Stop @ 40 WB
Scale-Scale: Just do 3 Rope Round.
50+: Climb 10’, 16/10lb
Competition: Legless, 30/20lb
Endurance: Run 800s
Time Cap: 45 Min.

Monday, 6-26 WOD

Strength/Technique:
For Wt.
Full Snatch
1-1-1-1-1
WOD:
8 Min. AMRAP: Kettlebell
-4 x Round the Body
-4 Figure 8s through the Legs
-4 Switchouts
-4 2 Arm American Swings
-4 Goblet Squats
Rx:53/35lb
Modify: less wt
50+: 35/25lb
Competition: 70/53lb
Endurance: Make it 8 of each listed above, add 800m run or 1000m row
to every other round, and go 30 Min.

Sunday, 6-25 WOD

For Time:
-Row 1000m
-50 Box Jumps, 24/20”
-40 Back Extensions
-30 Handstand Push Ups
-20 Sumo Deadlift High Pull, 95/65lb
-10 Ring Dips
Modify: less ht, less wt, banded
Scale: 1/2 of all
50+: 20/18” step ups, ab mat or box hspu, 75/55lb, purple band
Competition: 30/24”, Handstand walk 32’, 115/80lb, strict dips
Endurance: 2RFT

Time Cap: 30 Min.

Saturday, 6-24 WOD "Tabata This"

“Tabata This”
20 Sec of work, 10 Sec of rest
8 Rounds of each movement with 10 Sec in transition:
-Pull Ups
-Push Ups
-Sit Ups
-Squats
*Partner will count while you do, and then switch.
Modify: Banded or Jumping
Scale: 5-6 Rounds of each

Endurance: 10 Rounds of Each

Friday, 6-23 WOD

Technique:
8 Min. EMOM @ 60% of 1RM Full Snatch
-1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat
WOD:
2RFT:
-Run 400m
-10 Tire Flips
-Run 400m
-5 Wall Walks
Scale: 1RFT
Competition: Wear a Vest, 20/14lb
Endurance: Run 800s

Time Cap: 25 Min.

Thursday, 6-22 WOD

6RFT:
-15 Wall Ball, 20/14lb to 10/9’
-25 Double Unders
-5 Deadlift, 225/145lb
Modify: less wt
Scale: 3-4RFT
50+: 16/10lb, 185/125lb
Competition: 30/20lb, 275/185lb
Endurance: 10RFT

*@ Predetermined times, the group will be asked questions and given 10 seconds to answer.  The one who gets most correct, fastest gets name on board.

Wednesday, 6-21 WOD

Strength:
Back Squat For Weight
3-3-3-3-3
7 Min. AMRAP:
-8 KB Swings, 70/53lb
-8 Front Rack Lunges, 95/65lb
Modify: less wt
50+: 53/35lb, 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: Add 250m Row, and go 20 Min.


Tuesday, 6-20 WOD

Strength:
For Weight, 5 Sets of:
-2 KB or Dumbbell Turkish Get Ups, no setting it down while transferring right to left.
Rest as needed between sets.
WOD:
-150 Burpees for time.  :-)
Scale: 50-100
Competition: Vested, 20/14lb
Endurance: 300 :-)

Time Cap: 20 Min.

Monday, 6-19 "Bear Complex"

“Bear Complex”
5 Rounds of 7 Bear Complex
-1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*Touch and go only throughout the 7 Complex, no regripping
*Rest as needed between rounds
*This is for wt, so go up or down as needed, but all 5 should be difficult
*You may thruster the front and/or back, but no squat clean to count as power clean + front squat.
Scale: 3 Rounds
Endurance: 7 Rounds with 90 Sec. rest between each.


Sunday, 6-18 WOD

3RFT:
-100’ Sled Push, 180/135lb
-20 Toes to Rings
-100’ Waiter’s Walk, 95/65lb
-10 Power Snatches, 95/65lb
Modify: less wt, knee raises
Scale: 1-2RFT
50+: 135/90lb sled, 75/55lb bar
Competition: 225/180lb, 115/80lb
Endurance: 5RFT

Time Cap: 25 Min.

Saturday, 6-17 WOD

WOD:
For Time:
21-15-9
-Shoulder Press, 95/65lb
-Push Press, 95/65lb
-Split Jerks, 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, 6-16 WOD

WOD:
4RFT:
-5 Muscle Ups
-50 Double Unders
-750m Row
Modify: Single Unders x 3, banded or jumping x 2 or pull ups and dips x 2
Scale: 2-3RFT
50+: Dips with purple band x 2
Endurance: 6RFT

Time Cap: 30 Min.

Thursday, 6-15 WOD

Strength:
For Weight:
Bench Press
3-3-3-3-3
WOD:
Death By Pistols
Modify: Death By Squats (x2 each min.)
Endurance: Add a 10k Row

Wednesday, 6-14 WOD

Technique:
8 Min. EMOM, @ 90% of 1RM
-1 Full Clean and Split Jerk
WOD:
15 Min. AMRAP:
-15 Box Jump, 24/20”
-15 GHD Sit Ups
-15 Burpees
Modify: less ht, ab mat
Scale: 8 Min, and 8 reps of each
50+: 20/18” step ups
Competition: 30/24”

Endurance: 30 min, but add 400m Run to each round.

Tuesday, 6-13 WOD "Fran"

Strength:
For Weight:
Deadlift
3-3-3-3-3
*touch and go only
WOD:
“Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Modify: less wt, banded/jumping
Scale: 15-12-9
50+: 75/55lb, Purple band

Endurance: Run 2 Miles after finishing and recording time.

Monday, 6-12 WOD

Technique:
8 Min. EMOM, @ 90% of 1RM
-1 Full Snatch
WOD:
For Time:
9-15-21
-KB Swings, 70/53lb
-HSPU
Modify: less wt, ab mat or box hspu
Scale: 9-12-15
50+: 53/35lb
Competition: 6” Parellettes
Endurance: 3-6-9-12-15-18-21-24

Time Cap: 15 Min.