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

Sunday, 4-23 WOD

For Time:
21-15-9
-Power Clean
-Front Squat
-Push Press
Rx: 50/35lb Dumbbells 
Modify: less wt
Scale: 15-12-9
50+: 40/25lb
Comp: 70/53lb KB (Power Cleans from the Ground)
Endurance: 27-21-15-9

Time Cap: 20 Min.

Saturday, 4-22 WOD

Kaleel and Megan's Wedding Partner WOD
For Time:
-Run 1 Mile with a Med Ball, 20/14lb (pass it back and forth as needed).  Coed wt-16lb
-100 Alternating Box Jump, 24/20”
-80 Kettlebell Swings (40 each), 53/35lb
-60 Partner Wall Ball (30 each) 20/14lb
-40 Sledgehammer (20 Each)
-20 Tire Flips (10 Each)
Modify: less wt, less ht
Scale: 1/2 Reps and distance
50+: 16/10lb ball, 44/25lb KB, 20/18” Box step ups
Competition: 30/20lb ball, 70/53lb KB, 30/24” Box
Endurance: Finish with another mile with Med Ball :-)
Time Cap: 35 Min.

Friday, 4-21 WOD

4RFT:
-Row 500m
-4 Rope Climb to 15’
-200’ Sled Push, 135/90lb
Modify: Climb 10’ or Up/Down x 2 
Scale: 2RFT
50+: Climb to 10’
Competition: 180/135lb
Endurance: 6RFT

Time Cap: 40 Min.

Thursday, 4-20 WOD

4RFT:
-20 Pull Ups
-30 GHD Sit Ups
-40 Double Unders
Modify: Single Unders x 3, Ab mat, banded or jumping
Scale: 2RFT
50+: Purple Band
Competition: Strict Pull Ups
Endurance: 5RFT

Time Cap: 30 Min.

Wednesday, 4-19 WOD

Part A.
6 Min EMOM, Full Clean
-1 @ 70% of 1RM
-1 @ 70%
-1 @ 80%
-1 @ 80%
-1 @ 90%
-1 @ 90%
Part B. 
15 Min. to Max Full Clean
Part C. 
Death By Wall Ball, 20/14lb to 10/9’
Modify: less wt
50+: 16/10lb
Competition: 30/20lb

Endurance: go light

Tuesday, 4-18 WOD

For Wt. 
Bench Press
4-4-3-3-2-2
WOD: 
5RFT:
-5 Sots Press, 75/55lb
-15 Burpees
Modify: Less wt
Scale: 3RFT
50+: 55/35lb
Comp: 95/65lb
Endurance: 10RFT

Time Cap: 20 Min.

Monday, 4-17 WOD

Part A.
6 Min EMOM, Full Snatch
-1 @ 70% of 1RM
-1 @ 70%
-1 @ 80%
-1 @ 80%
-1 @ 90%
-1 @ 90%
Part B. 
15 Min. to Max Full Snatch
Part C. 

-400m Run for Time

Sunday, 4-16 WOD

Closed

Saturday, 4-15 WOD

For Time:
30-20-10
-Power Clean, 135/95lb
-Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 15-10-5
50+: 115/80lb, 16/10lb
Competition: 155/105lb, 30/20lb
Endurance: 40-30-20-10

Time Cap: 25 Min.

Friday, 4-14 WOD

For Time:
-Run 800m
5 Rounds of-20 GHD Sit Ups
-20 Box Jump, 24/20”
-Run 800m
Modify: Ab Mat, less ht
Scale: 1/2 of all
50+: 20/18” step up
Competition: Vested, 20/14lb
Endurance: Run 1 mile instead.

Time Cap: 35 Min.

Thursday, 4-13 WOD

For Wt.
Back Squat
4-4-3-3-2-2
WOD:
For Time:
21-15-9
-Pull Ups
-KB Swings, 70/53lb
Modify: Banded or Jumping, less wt
Scale: 15-12-9
50+: Purple band, 53/35lb
Rx+: Chest to Bar
Comp: Bar Muscle Up
Endurance: 21-18-15-12-9-6-3

Time Cap: 10 Min.

Wednesday, 4-12 WOD

For Time:
-20 Power Snatch, 95/65lb
-50 Double Unders
-5 Thrusters, 95/65lb
-15 Power Snatch
-50 Double Unders
-10 Thrusters
-10 Power Snatch
-50 Double Unders
-15 Thrusters
-5 Power Snatch
-50 Double Unders
-20 Thrusters
Modify: less wt, single unders x 3
Scale: Start @ 15 Power Snatch, stop @ 15 Thrusters
50+: 75/55lb
Comp:115/80lb
Endurance: Add 800m Run after each round of jump rope

Time Cap: 25 Min.

Tuesday, 4-11 WOD

Strength:
@50% of your 1RM Deadlift, do:
-3 Stiff Leg Deadlifts, 8 Min. EMOM
WOD:
“JT”
For Time:
21-15-9
-Handstand Push Ups
-Ring Dips
-Push Ups
Modify: Ab mat or box, or chest taps x 2, banded
Scale: 15-12-9
50+: 2 Ab mat, purple band

Endurance: Finish with a continuing clock-2 Mile Run.

Monday, 4-10 WOD

Technique:
EMOM, Full Clean
-1 @ 70% of 1RM
-1 @ 70%
-1 @ 75%
-1 @ 75%
-1 @ 80%
-1 @ 80%
-1 @ 85%
-1 @ 85%
-1 @ 90%
WOD:
7 Min. AMRAP:
-8 Front Rack Lunges, 95/65lb
-8 Toes Through Rings
Modify: less wt, knee raises
50+: 77/55lb
Rx+: 115/80lb
Competition: 135/95lb
Endurance: Make it a 25 Min. AMRAP, but add a 500m Row to each round.


Sunday, 4-9

Closed for Masters

Saturday, 4-8

Closed for Masters

Friday, 4-7 WOD (no 4pm WOD for masters)

“Kelly”
5RFT:
-Run 400m
-30 Box Jumps, 24/20”
-30 Wall Ball, 20/14lb to 10/9’
Modify: Less Ht, Less Wt
Scale: 2-3RFT

50+: 20/18” step up ok, 16/10lb

Thursday, 4-6 WOD (to WOD at 4 or 7pm for masters)

Technique:
EMOM, Split Jerk
-1 @ 70% of 1RM
-1 @ 70%
-1 @ 75%
-1 @ 75%
-1 @ 80%
-1 @ 80%
-1 @ 85%
-1 @ 85%
-1 @ 90%
WOD:
8 Min. AMRAP:
-5 Handstand Push Ups
-10 KB Swings, 70/53lb
-20 Double Unders
Modify: ab mat or box HSPU or Chest taps x 2, less wt, single unders x 2
50+: 53/35lb, 2 ab mat
Competition: Strict HSPU

Make it a 30 Min. AMRAP, But double the rep count and add 400m runs and 500m rows alternating, to each round.

Wednesday, 4-5 WOD

For Time:
-Row 1k
-60 GHD Sit Ups
-50 Burpees
-40 Sumo Deadlift High Pull, 95/65lb
-30 Thrusters, 95/65lb
-20 Pull Ups
-10 Turkish Get Ups, 35/25lb (5 on each side)
Modify: ab mat, less wt, banded
Scale: 1/2 of all
50+: 75/55lb, Purple Band, 25/15lb KB
Competition: 115/80lb, Bar Muscle Ups, 53/35lb
Endurance: 2RFT

Time Cap: 30 Min.

Tuesday, 4-4 WOD "CrossFit Total"

“CF Total”
3 attempts (not including warm up sets) to 1 Rep Max:
-Back Squat
-Shoulder Press
-Deadlift

Endurance: Row a 5k instead

Monday, 4-3 WOD

Technique:
EMOM Full Snatch:
-1 @ 70% of 1RM
-1 @ 70%
-1 @ 75%
-1 @ 75%
-1 @ 80%
-1 @ 80%
-1 @ 85%
-1 @ 85%
-1 @ 90%
WOD: 
3RFT:
-15 Overhead Squats, 95/65lb
-3 Rope Climb to 15’
Modify: Climb to 10’, or up/downs x 2, less wt
Scale: 2RFT
50+: Climb to 10’, 75/55lb
Rx+: 115/80lb
Competition: 135/95lb, legless
Endurance: 800m Run with each round

Time Cap: 15 Min.

Sunday, 4-2 WOD

Strength:
Front Squat for Wt.
3-3-3-3-3
WOD:
8RFT:
-25 Double Unders
-20 Sit Ups
-15 Back Extensions
Modify: Single Unders x 3
Scale: 4RFT
Endurance: 10RFT

Time Cap: 30 Min.

Saturday, 4-1 WOD

“Partner WOD”
8 Rounds of:
-Partner A Rows 200m
-Partner B Rows 200m
followed by, with the clock still running:
8 Rounds of:
-Partner A Runs 200m
-Partner B Runs 200m
Scale: 4-6 Rounds of each
Competition: Vested, 20/14lb

Endurance: 16 Rounds of Each

Friday, 3-31 WOD

5 Rounds for reps:
-Max continuous Wall Ball, 20/14lb to 10/9’
-Rest 2 Min.
-Max Pull Ups
-Rest 2 Min.
Modify: Banded, less wt
Scale: 3 Rounds
50+: Purple Band, 16/10lb
Competition: Chest to Bar, 30/20lb

Endurance: Set the WOD so that you can do at least 20 reps per movement throughout.

Thursday, 3-30 WOD

Strength:
For Wt. 
20 Min to Max 1 Turkish Get Up On Each Arm With A Barbell
WOD:
3RFT:
-10 Power Snatch, 115/80lb
-10 Front Rack Lunges, 115/80lb
-10 Push Press, 115/80lb
Modify: less wt
Scale: 2RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: 5RFT

Time Cap: 25 Min.

Wednesday, 3-29 WOD

8 Min. EMOM
-1 Full Clean and 1 Split Jerk @ 80% of 1RM
WOD: 
20 Min. AMRAP:
-Run 400m
-15 GHD Sit Ups
-100’ Sled Push, 135/95lb
Modify: Ab mat
Scale: 12 Min. AMRAP
Competition: 180/135lb

Endurance: 30 Min. AMRAP, Run 800s

Tuesday, 3-28 WOD

Strength:
Back Squat for Wt.
3-3-3-3-3
WOD:
3RFT:
-5 Muscle Ups
-15 Burpees
-25 Box Jumps, 24/20”
Modify: Banded or bar MU x 1, or Pull ups and dips x 2
Scale: 5-10-15
50+: Pull Ups, Box Jump 20/18” step up ok
Competition: Vested, 20/14lb
Endurance: Add a 1000m Row to each round.

Time Cap: 25 Min.

Monday, 3-27 WOD

8 Min. EMOM
-1 Snatch Pull + 1 Full Snatch @ 80% of 1RM
WOD
For Time:
-25 Handstand Push Ups
-5 Hanging Power Cleans, 135/95lb
-15 HSPU
-15 HPC
-5 HSPU
-25 HPC
Modify: less wt, ab mat or box hspu
Scale: 15/10/5 vs 5/10/15
50+: 2 ab mat, 95/65lb
Competition: 6” Parellette, 155/105lb
Endurance: 35/25/15 vs 15/25/35

Time Cap: 20 Min.

Sunday, 3-26 WOD

For Time: 
21-15-9
-Kettlebell Swings, 70/53lb
-Overhead Squats, 95/65lb
-Pull Ups
Modify: less wt, banded
Scale: 15-12-9
50+: 53/35lb, 75/55lb, Purple Band
Competition: 135/95lb, Chest to Bar
Endurance: 27-21-15-9

Time Cap: 20 Min.

Saturday, 3-25 WOD

For Time:
-Row 1000m
-75 Push Ups
-50 Sumo Deadlift High Pull, 95/65lb
-75 Push Ups
-Row 1000m
Modify: Knees push ups, less wt
Scale: 1/2 of all
50+: 75/55lb
Competition: 4” Deficit push ups, 115/80lb
Endurance: Double the rows

Time Cap: 20 Min.

Friday, 3-24 WOD


Friday 3/24 WOD: WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
TIME CAP: 40min
Rx’d:
(Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Masters 55+:
Men use 65 lb.
Women use 45 lb.
Scaled:
(Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders
Girls use 35 lb. and perform single-unders
Scaled Masters 55+:
Men use 45 lb. and perform single-unders
Women use 35 lb. and perform single-unders