Friday, 2-23 WOD CrossFit Open 18.1

CrossFit Open 18.1 TBA

Thursday, 2-22 WOD

Technique:
8 Min. EMOM
-First 2 Min. 1 Full Clean and Split Jerk @ 80% of 1RM
-Next 2 Min @ 85%
-Next 2 Min @ 90%
-Next 2 Min @ 95%
WOD:
10RFT:
-5 Handstand Push Ups
-10 Sumo Deadlift High Pull, 75/55lb
-10 GHD Sit Ups
Modify: less wt, ab mat/box/shoulder taps x 2, ab mat
Scale: 5-7RFT
50+: 2 ab mat, 55/35lb
Competition: 4” Deficit, 95/65lb
Endurance: Add 20 Air Squats per round
Time Cap: 25 Min.

Wednesday, 2-21 WOD

Technique:
8 Min. EMOM
-First 2 Min. 1 Full Snatch @ 80% of 1RM
-Next 2 Min @ 85%
-Next 2 Min @ 90%
-Next 2 Min @ 95%
WOD:
8 Min. AMRAP:
-8 Pull Ups
-16 Box Jump, 30/24”
Modify: Banded, less ht
Scale: 5 Min.
50+: Purple band, 24/20”
Competition: 3 Muscle Ups, 36/30”
Endurance: 20 Min, add 12 Cal row between pu and bj

Tuesday, 2-20 WOD

Strength:
Front Squat
-1 Set of 3 Reps @ 70% of 1RP
-1 Set of 3 Reps @ 80% of 1RP
-1 Set of 3 Reps @ 90% of 1RP
WOD:
3RFT:
-50 Double Unders
-30 Front Rack Lunges, 95/65lb
-30 Back Extensions
Modify: less wt, single unders x 3
Scale: 1-2RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 4RFT
Time Cap: 20 Min.

Monday, 2-19 WOD

President's Day- WODs at 9:30am, 4pm, and 5pm
President’s Day
For Time:
-Run 1 Mile
-50 Kettlebell Swings, 53/35lb
-30 Push Press, 95/65lb
-Run 800m
-35 KB
-20 Push Press
-Run 400m
-20 KB
-10 Push Press
Modify: less wt
Scale: 1/2 Distance and reps
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb
Endurance: Double the runs
Time Cap: 40 Min.

Sunday, 2-18 WOD

5RFT:
-10 Power Cleans, 135/95lb
-15 Burpees
-20 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 2-4RFT
50+: 95/65lb, 20/18” step ups
Competition: 155/105lb, 30/24”
Endurance: 7RFT
Time Cap: 25 Min.

Saturday, 2-17 WOD

For Time:
50-40-30-20-10
-Row for Calories
-Wall Ball, 20/10lb to 10/9’
Modify: less wt
Scale: Start @ 40 or 30
50+: 16/10lb
Endurance: Add 60
Time Cap: 35 Min.

Friday, 2-16 WOD

Strength:
Strength:
Bench Press
-1 Set of 5 Reps @ 65% of 1RP
-1 Set of 5 Reps @ 75% of 1RP
-1 Set of 5 Reps @ 85% of 1RP
WOD:
For Time:
-1 Rope Climb to 15’
-5 GHD Sit Ups
-10 Double Unders
-2 Rope Climb
-10 GHD
-20 Double Unders
-3 Rope Climb
-15 GHD
-30 Double Unders
-4 Rope Climb
-20 GHD
-40 Double Unders
-5 Rope Climb
-25 GHD
-50 Double Unders
Modify: Climb to 10’ or up/downs x 2, ab mat, single unders x 3
Scale: Stop @ 3 or 4 Rope Climb
50+: Climb to 10’
Competition: Short Rope
Endurance: Add another round as pattered
Time Cap: 25 Min.

Thursday, 2-15 WOD

Technique:
8 Min. EMOM @ 90% of 1RM
-1 Full Clean and Split Jerk
WOD:
5 Min. AMRAP:
-3 Deadlift, 275/185lb
-7 Push Press, 115/80lb
Modify: less wt
50+: 225/145lb, 95/65lb
Competition: 315/205lb, 135/95lb
Endurance: Add a 9 Cal Row and go 20 Min.

Wednesday, 2-14 WOD

Technique:
8 Min. EMOM @ 90% of 1RM
-1 Full Snatch
WOD:
5RFT:
-Run 400m
-10 Hanstand Push Ups
-15 Back Squat, 135/95lb (Yes, you can use a squat rack!)
Modify: less wt, box/abmat/shoulder tap x 2
Scale: 2-4RFT
50+: 2 ab mats, 95/65lb
Competition: 185/125lb, 2” Deficit
Endurance: Run 800s
Time Cap: 30 Min.

Tuesday, 2-13 WOD

Strength:
Front Squat
-1 Set of 5 Reps @ 65% of 1RP
-1 Set of 5 Reps @ 75% of 1RP
-1 Set of 5 Reps @ 85% of 1RP
WOD:
For Time:
-45 Push Ups
-10 Alternating Turkish Get Ups, 35/25lb
-35 Push Ups
-8 TGU
-25 Push Ups
-6 TGU
-15 Push Ups
-4 TGU
-5 Push Ups
-2 TGU
Modify: less wt
Scale: Start @ 35 or 25
50+: 25/15lb
Competition: 53/35lb
Endurance: Start @ 55/12
Time Cap: 20 Min.

Monday, 2-12 WOD "Josh"

“Josh”
For Time:
-21 Overhead Squats, 95/65lb
-42 Pull Ups
-15 Overhead Squats
-30 Pull Ups
-9 Overhead Squats
-19 Pull Ups
Modify: less wt, banded
Scale: 12/24, 9/18, 6/12
50+: 75/55lb, Purple Band
Endurance: Run 1 Mile, 800m, 400m after Pull Ups

Sunday, 2-11 WOD

5RFT:
-8 Hang Power Snatch, 95/65lb
-10 Thrusters, 95/65lb
-12 GHD Sit Ups

Saturday, 2-10 WOD

Strength:
For Wt.
Push Press
3-3-3-3-3
WOD:
For Time:
15-12-9
-Deadlift, 275/185lb
-Handstand Push Ups with 2” Deficit
Modify: less wt, no deficit, box shoulder taps, ab mats
Scale: 12-9-6
50+: 225/145lb, no deficit
Competition: 315/205lb, 6” Deficit
Endurance: Add 1500m/1000m/500m Row to the rounds
Time Cap: 15 Min.

Friday 2-9 WOD

Strength:
For Wt.
Overhead Squat
3-3-3-3-3
WOD:
12 Min. AMRAP:
-7 Pull Ups
-7 Wall Ball, 20/14lb to 10/9’
-7 Burpees
Modify: Banded, less wt
Scale: 7 Min. AMRAP
50+: Purple Band, 16/10lb
Competition: Chest to Bar, 30/20lb
Endurance: 25 Min. AMRAP

Thursday, 2-8 WOD

Technique:
10 Min. EMOM:
-1 Full Clean and Split Jerk @ 85% of 1RM
WOD:
For Time:
50-40-30-20-10
-Row For Calories
-Double Unders
Modify: Single unders x 3
Scale: Start @ 40 or 30
Endurance: 60-50-40-30-20-10
Time Cap: 25 Min.

Wednesday, 2-7 WOD

Technique:
10 Min. EMOM:
-1 Full Snatch @ 85% of 1RM
WOD:
For Time:
21-15-9
-Kettlebell Swings, 53/35lb
-Ring Dips
-Box Jumps, 24/20”
Modify: less wt, less ht, banded or box
Scale: 15-12-9
50+: Purple Band, 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”, Muscle ups 12-9-6
Endurance: 21-18-15-12-9-6-3
Time Cap: 15 Min.

Tuesday, 2-6 WOD

For Time:
-Run 400m
-30 Overhead Walking Lunges, 45/25lb plate
-30 Knees to Elbows
-30 Sit Ups
-Run 800m
-30 Sit Ups
-30 Knees to Elbows
-30 Overhead Walking Lunges
-Run 400m
Modify: less wt, knee raises
Scale: 1/2 distance and reps
50+: knee raises, unweighted lunges
Competition: Vested, 20/14lb
Endurance: Double the run distances.
Time Cap: 35 Min.

Monday, 2-5 "CrossFit Total"

“CrossFit Total”
3 Attempts to max out:
-Back Squat
-Shoulder Press
-Deadlift

Sunday, 2-4 WOD

WOD:
2RFT:
-1 Mile Run
-100 Sit Ups
Scale: 1/2 or 1/4 distance and reps
Competition: Vested, 20/14lb
Endurance: 3RFT

Saturday, 2-3 "Partner WOD"

“Partner WOD”
3RFT:
-50 Tire Flips to each other (25 each)
-50 Wall Ball over Pull Up Bar, 20/14lb over 8/7.5’ (25 each)
-50 Box Jumps, 24/20” (25 each, alternating)
Modify: Less wt, smaller tire, less ht
Scale: 1-2RFT
50+: 16/10lb, 20/18” step ups
Competition: Upgrade tire, 30/20lb over 8’, 30/24”
Endurance: 4RFT
Time Cap: 35 Min.

Friday, 2-2 WOD

Technique:
10 Min. EMOM @ 80% of 1RM
-1 Full Snatch
WOD:
4RFT:
-25 Cal Row
-25 Burpees
-25 Overhead Squats, 45/35lb
Modify: less wt
Scale: 1-3RFT
Competition: 95/65lb
Endurance: 6RFT
Time Cap: 30 Min.

Thursday, 2-1 WOD

Strength:
Back Squat
-1 Set of 5 Reps @ 40% of 1RM
-1 Set of 5 Reps @ 50%
-1 Set of 5 Reps @ 60%
WOD:
For Time:
-40 Back Extensions
-30 Thrusters, 75/55lb
-20 Handstand Push Ups
-10 Rope Climb to 15’
-20 Handstand Push Ups
-30 Thrusters, 75/55lb
-40 Back Extensions
Modify: less wt, ab mat/box/shoulder tap x 2, climb to 10’/up downs x 2
Scale: 1/2 Reps
50+; 55/35lb, 2 ab mats, climb to 10’
Competition: 95/65lb, 4” Deficit
Endurance: Add 10 Reps to everything
Time Cap: 30 Min.

Wednesday, 1-31 WOD

Technique:
10 Min. EMOM @ 80% of 1RM
-1 Full Clean and Split Jerk
3RFT:
-50 Double Unders
-35 Russian Kettlebell Swings, 70/53lb
-20 GHD Sit Ups
Modify: Single Unders x 3, less wt, ab mat
Scale: 1-2RFT
50+: 53/35lb
Competition: 88/70lb
Endurance: 5RFT
Time Cap: 20 Min.

Tuesday, 1-30 WOD

Technique:
-Bar Gymnastic work with Mark
WOD:
For Time:
21-15-9
-Power Snatch, 115/80lb
-Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 12-9-6
50+: 95/65lb, 20/18” step ups
Competition: 135/95lb, 30/24”
Endurance: 27-21-15-9
Time Cap: 15 Min.

Monday, 1-29 WOD

Strength:
Deadlift
-1 Set of 5 Reps @ 40% of 1RM
-1 Set of 5 Reps @ 50%
-1 Set of 5 Reps @ 60%
WOD:
20 Min. AMRAP:
-10 Pull Ups
-15 Push Ups
-20 Pistols, alternating
Modify: Banded, Air Squats x 2, Push Ups on knees
Scale: 10 Min. AMRAP
50+: Purple Band, Air Squats x 2
Competition: Chest to Bar
Endurance: 30 Min. with a 200m Run each round

Sunday, 1-28 WOD

WOD:
For Time:
25-15-5-15-25
-Pull Ups
-Push Press, 115/80lb
-Front Rack Lunges, 115/80lb
Modify: less wt, banded/jumping
Scale: Take out 25s
50+: Purple Band, 95/65lb
Competition: Chest to Bar, 135/95lb
Endurance: Add 35s
Time Cap: 35 Min.

Saturday, 1-27 WOD

Rowing Seminar 10am-1pm
Open Gym 1pm-4pm

Friday, 1-26 WOD

Technique:
10 Min. EMOM
-1 Full Clean and 1 Split Jerk @ 75% of 1RM
WOD:
4RFT:
-Row 500m
-50 Double Unders
-35 Sit Ups
Modify: Single Unders x 3
Scale: 2RFT
Endurance: Row 1000s
Time Cap: 25 Min.

Thursday, 1-25 WOD

Strength:
Deadlift
-1 Set of 5 reps @ 75% of 1RM
-1 Set of 3 reps @ 85% of 1RM
-1 Set of 1 Rep @ 95% of 1RM
WOD:
For Time:
21-15-9
-Thrusters, 95/65lb
-Box Jumps, 24/20”
-Sumo Deadlift High Pull, 95/65lb
Modify: Less wt, less ht
Scale: 12-9-6
50+: 75/55lb, 20/18” step ups
Competition: 115/80lb, 30/24”
Endurance: 21-18-15-12-9-6-3
Time Cap: 20 Min.

Wednesday, 1-24 WOD

Technique:
10 Min. EMOM
-1 Full Snatch @ 75% of 1RM
WOD:
10 Min. AMRAP:
-10 Overhead Squats, 95/65lb
-10 Ring Dips
Modify: less wt, banded/box
Scale: 6 Min. AMRAP
50+: 75/55lb, Purple Band
Competition: 115/80lb, and 5 Muscle Ups
Endurance: Row 500m with each round, go 25 Min.

Tuesday, 1-23 WOD

Strength:
Back Squat
-1 Set of 5 reps @ 75% of 1RM
-1 Set of 3 reps @ 85% of 1RM
-1 Set of 1 Rep @ 95% of 1RM
WOD:
3RFT:
-3 Rope Climb to 15’
-15 Handstand Push Ups
-800m Run
Modify: climb to 10’/up downs x 2, ab mat/box/shoulder taps x 2
Scale: 1-2RFT
50+: Climb to 10’, 2 Ab Mat
Competition: Legless, 6” Deficit
Endurance: Run Miles
Time Cap: 25 Min.

Monday, Jan 22nd WOD

"Dirty 30"
For Time:
-30 GHD Sit Ups
-30 Chest to Bar Pull Ups
-30 Kettlebell Swings, 53/35lb
-30 Front Squats, 115/80lb
-30 Toes to Bar
-30 Push Press, 115/80lb
-30 Deadlifts, 115/80lb
-30 Wall Balls, 20/14lb to 10/9'
-30 Burpees
-30 Double Unders
Modify: Less ht, Less wt, Single Unders x 3, Banded/regular pull ups
Scale: 15s
50+: 20/18" step ups, 35/25lb, 95/65lb, Knee Raises, 16/10lb
Competition: 70/53lb, 135/95lb, 30/20lb
Endurance: 2RFT
Time Cap: 45 Min.

Sunday, Jan 21st WOD

WOD:
2RFT:
-20 Tire Flips
-Bear Crawl 300’
-10 Turkish Get Ups, 35/25lb
-50 Sledgehammers
-20 Pistols
Modify: Air Squats x 3
Scale: 1RFT
50+: 25/15lb
Competition: Vested, 20/14lb, 53/35lb
Endurance: 3RFT
Time Cap: 30 Min.

Saturday, Jan 20th Partner WOD

“Partner WOD”
For Time:
-Partner A 50 Power Snatch, 75/55lb
-While Parter B Balances 1 Foot heel down over a 24/20” box
(First 25 on Right, Second 25 on Left)
-Switch and Repeat
-Partner A 50 Box Jumps, 30/24”
-While Partner B Balances Bar in 1 Hand Overhead, 75/55lb
(First 25 on Right, Second 25 on Left)
-Switch and Repeat
-Partner A 50 Thrusters, 75/55lb
-While Partner B Balances 1 Foot toe down over a 24/20” box
(First 25 on Right, Second 25 on Left)
-Switch and Repeat
Modify: Less Wt, Less Ht
Scale: 25 of each
50+: 55/35lb, 24/20” step ups
Competition: 95/65lb
Endurance: 75 of each
Time Cap: 35 Min.

Friday, Jan 19th WOD "Nicole"

Technique:
8 Min. EMOM @ 70% of 1RM Full Snatch Weight
-2 Snatch Balance
“Nicole”
20 Min. AMRAP:
-400m Run
-Max Pull Ups
Post total Pull Ups
Modify: Banded/Jumping
Scale: 10 Min. AMRAP
50+: Purple Band
Competition: Chest to Bar
Endurance: 800m Runs, 30 Min. AMRAP

Thursday, Jan 18th WOD

Strength:
Back Squats
-3 Reps @ 70% of 1RM
-3 Reps @ 80% of 1RM
-3 Reps @ 90% of 1RM
WOD:
4RFT:
-Row 500m
-20 Walking Lunges, 70/50lb
-30 Push Ups
Modify: less wt
Scale: 2-3RFT
50+: 50/30lb
Competition: 110/70lb
Endurance: Row 1k
Time Cap: 25 Min.

Wednesday, Jan 17th Brad's Birthday WOD

Brad’s Birthday!!!
Strength:
Deadlift
-3 Reps @ 70% of 1RM
-3 Reps @ 80% of 1RM
-3 Reps @ 90% of 1RM
Brad’s Birthday WOD:
15 Min. AMRAP:
-3 Hang Power Cleans, 135/95lb
-3 Hanstand Push Ups
-3 Hang Power Cleans, 135/95lb
-3 Bar Facing Burpees
Repeat at 6, 9, 12, etc.
Post Reps Completed.
Modify: less wt, ab mat/box hspu or shoulder taps x 2
Scale: 8 Min. AMRAP
50+: 95/65lb, 2 ab mats
Endurance: 30 Min. and add 100m Run to each round and increase by 100m with each round.