Sunday, 9-24-17

For Time:
-3 Rounds of:
   5 Front Squats, 135/95lb
   5 Shoulder to Overhead, 135/95lb
   Rest 2 Min.
-3 Rounds of:
   10 Front Squats, 115/80lb
   10 Shoulder to Overhead, 115/80lb
   Rest 2 Min.
-3 Rounds of:
   15 Front Squats, 95/65lb
   15 Shoulder to Overhead, 95/65lb
   Rest 2 Min.
-50 Burpees
Modify: less wt
Scale: 2 rounds of each
50+: 115/80lb-95/65lb-75/55lb
Competition: 155/105lb-135/95lb-115/80lb
Endurance: 150 Burpees
Time Cap: 30 Min.

Saturday, 9-23-17

4RFT:
-3 Rope Climb to 15"
-10 Hang Power Cleans, 135/95lb
-20 Box Jumps, 24/20"


Modify: Climb to 10' or Up/Downs x 2, less wt, less ht
Scale: 2RFT
50+: 95/65lb, Climb to 10', 20/18" Step ups
Competition: Use cut rope, 155/105lb, 30/24"
Endurance: 6RFT
Time Cap: 25 Min.

Friday, 9-22-17

5RFT:
-10 Overhead Lunges, 75/55lb
-10 Pull Ups
-10 Handstand Push Ups


Modify: less wt, banded, shoulder taps, box or ab mat
Scale: 3RFT
50+: 45/35lb, Purple Band, 2 Ab mat
Competition: 95/65lb, Chest to Bar, 4" Deficit
Endurance: 8RFT
Time Cap: 30 Min.

Thursday, 9-21-17

For Time:
-20 Thrusters, 115/80lb
-Run 400m
-15 Thrusters
-Run 800m
-10 Thrusters
-Run 1200m
-5 Thrusters
-Run 1 Mile


Modify: less wt
Scale: 1/2 Reps and distance
50+: 96/65lb
Competition: Sandbag Run, 40/25lb, 135/95lb
Endurance: Double the Runs
Time Cap: 45 Min.

Wednesday, 9-20-17

Technique:
8 Min. EMOM, 1 Rep Full Clean and Split Jerk
-2 Sets @ 85% of 1RM
-2 Sets @ 90%
-2 Sets @ 95%
-2 Sets @ 100%


WOD:
For Time:
27-21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-GHD Sit Ups


Modify: less wt, ab mat
Scale: 15-12-9
50+: 35/25lb
Competition: 70/53lb
Endurance: 27-24-21-15-12-9-6-3
Time Cap: 25 Min.

Tuesday, 9-19-17: CF TOTAL

"CrossFit Total"

Find 1RM for:


-Deadlift
-Shoulder Press
-Back Squat

Monday, 9-18-17

Technique:
8 Min. EMOM, 1 Rep Full Snatch
-2 Sets @ 85% of 1RM
-2 Sets @ 90%
-2 Sets @ 95%
-2 Sets @ 100%

WOD:
For Time:
-50 Cal Row
-75 Wall Ball, 20/14lb to 10/9'
-100 Double Unders

Modify: less wt, single unders x 3
Scale: 25-50-75
50+: 16/10lb
Competition: 30/20lb to 10'
Endurance: 2RFT
Time Cap: 20 Min.

Sunday, 9-10 WOD "Holbrook"

“Holbrook”
10 Rounds, each for time of:
-5 Thrusters, 115/80lb
-10 Pull Ups
-100m Sprint
Rest 1 Minute

*Post fastest and slowest rounds

Saturday, 9-9 WOD "Jeff's Obstacle Day"

“Jeff’s Obstacle Day”
For Time: 
-Row 500m
-10 Atlas Stone Lifts over Shoulder, 105/75lb
-Run 400m
-10 Wall Walks
-Row 500m
-Ninja Warrior
-Run 400m
-25 Tire Flips
-Row 500m
-50 Sledgehammers
-Run 400m
Modify: less wt
Scale: Run/Row 1/2 distance and 1/2 reps
50+: 75/45lb Stone
Competition: Vested, 20/14lb
Endurance: Double the Run/Row Distance.
Time Cap: 35 Min.

Friday, 9-8 WOD

Strength:
Deadlift For Weight, Touch and Go Only
3-3-3-3-3
WOD:
5RFT:
-10 Power Snatch, 95/65lb
-10 Push Press, 95/65lb
-10 Front Squat, 95/65lb
Modify: less wt
Scale: 3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: Add Burpees and go 7 RFT

Time Cap: 20 Min.

Thursday, 9-7 WOD "Quiz Day"

Technique:
8 Min. EMOM of 1 Rep Full Clean and Split Jerk
-2 Sets @ 75% of 1RM
-2 Sets @ 80%
-2 Sets @ 85%
-2 Sets @ 90%
WOD:
5RFT:
-8 Overhead Squats, 95/65lb
-16 GHD Sit Ups
-24 Double Unders
Modify: Less wt, ab mat, single unders x 3
Scale: 3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 8RFT
Time Cap: 20 Min.

Wednesday, 9-6 WOD

Strength:
Back Squat For Weight
3-3-3-3-3
WOD:
For Time:
-9 Rope Climb, 15’
-50 Wall Ball, 20/14lb to 10/9’
-6 Rope Climb
-35 Wall Ball
-3 Rope Climb
-20 Wall Ball
Modify: Climb to 10’, or up/downs x 2, less wt
Scale: 6/30, 4/20, 2/10
50+: Climb to 10’, 16/10lb
Competition: Cut Rope, 30/20lb
Endurance: 12/70, 9/50, 6/30

Time Cap: 25 Min.

Tuesday, 9-5 WOD

Technique:
8 Min. EMOM 1 Rep Full Snatch
-2 Sets @ 75% of 1RM
-2 Sets @ 80%
-2 Sets @ 85%
-2 Sets @ 90%
WOD:
10 Min. AMRAP:
-10 Burpees
-10 KB Swings, 53/35lb
-10 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 6 Min. AMRAP
50+: 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”

Endurance: 25 Min. AMRAP, 20 of each with a 400m Run

Sunday, 9-3 WOD "Badger"

“Badger”
3RFT:
-30 Squat Cleans, 95/65lb
-30 Pull Ups
-Run 800m
Modify: Less wt, Banded or Jumping
Scale: 1/2 distance and reps

50+: 75/55lb, Purple Band

Saturday, 9-2 WOD

For Time:
-50 Cal Row
5 Rounds of:
-20 Push Ups
-10 Power Snatch, 95/65lb
Modify: less wt
Scale: 1/2 Cal, 3 Rounds
50+: 75/55lb
Competition: 115/80lb
Endurance: 100 Cal Row, 7 Rounds

Time Cap: 30 Min.

Friday, 9-1 WOD

Strength:
For Wt.
Bench Press
4-4-4-4-4
WOD:
For Time:
-50 Back Extensions
-50 Walking Lunges
-50 Push Press, 75/55lb
-50 Sumo Deadlift High Pull, 75/55lb
Modify: less wt
Scale: 25 of each
50+: 65/45lb
Competition: 95/65lb
Endurance: 2RFT

Time Cap: 15 Min.

Thursday, 8-31 WOD

Technique:
8 Min. EMOM Full Clean and Split Jerk
-2 Sets of 1 Rep @ 70% of 1RM
-2 Sets @ 75%
-2 Sets @ 80%
-2 Sets @ 85%
WOD:
5RFT:
-3 Bar Muscle Ups
-15 Box Jumps, 24/20”
-15 GHD Sit Ups
Modify: Ring Dips x 3, less ht, ab mat
Scale: 3RFT
50+: Ring Dips x 3 with purple band, 20/18” step ups
Competition: 30/24”
Endurance: 8RFT

Time Cap: 30 Min.

Wednesday, 8-30 WOD

Strength:
For Wt.
Deadlift, touch and go only
4-4-4-4-4
WOD:
For Time:
21-15-9
-Overhead Squats, 95/65lb
-Burpees
Modify: less wt
Scale: 15-12-9
50+: 75/55lb
Rx+: 115/80lb
Competition: 135/95lb
Endurance: 21-18-15-12-9-6-3

Time Cap: 15 Min.

Tuesday, 8-29 WOD

Technique:
8 Min. EMOM Full Snatch
-2 Sets of 1 Rep @ 70% of 1RM
-2 Sets @ 75%
-2 Sets @ 80%
-2 Sets @ 85%
WOD:
For Time:
-Row 1000m
6 Rounds of:
-10 Wall Ball, 20/14lb to 10/9’
-25 Double Unders
-Run 800m
Modify: less wt, single unders x 3
Scale: 1/2 distance, 3 Rounds
50+: 16/10lb
Competition: 30/20lb
Endurance: Double the Row and Run

Time Cap: 30 Min.

Monday, 8-28 WOD

Strength:
For Wt. 
Back Squat
4-4-4-4-4
WOD:
7 Min. AMRAP:
-5 KB Switchouts
-5 KB Swings
-5x KB around the body, each direction
-5 Goblet Squat
-5 Shoulder to Overhead on each arm
Rx: 53/35lb
Modify: less wt
50+: 35/25lb
Competition: 70/53lb

Endurance: 20 Min. AMRAP

Sunday, 8-26 "Tommy V"

“Tommy V”
For Time:
-21 Thrusters, 115/80lb
-12 Rope Climb to 15’
-15 Thrusters
-9 Rope
-9 Thrusters
-6 Rope
Modify: Climb to 10’ or Up/Downs x 2, less wt
Scale: 12/9, 9/6, 6/3
50+: Climb to 10’, 95/65lb

Endurance: Run 1 Mile upon completion

Saturday, 8-25 "Angie"

“Angie”
For Time:
-100 Pull Ups
-100 Push Ups
-100 Sit Ups
-100 Squats
Modify: Banded/Jumping, on knees
Scale: 1/2 of all

50+: Purple Band

Friday, 8-24 WOD

Technique:
8 Min. EMOM
-2 Split Jerk @ 80% of 1RM
WOD:
For Time:
-Run 1 Mile
Then do 4 Rounds of:
-10 Handstand Push Ups
-10 Hang Power Cleans, 135/95lb
-Run 1 Mile
Modify: ab mat/box hspu, less wt
Scale: 1/2 distance and 2 rounds
Competition: 4” Deficit, 155/105lb, run with vest
Endurance: Run 2 Miles each

Thursday, 8-23 WOD

Strength:
For Wt.
Deadlift, touch and go only
5-5-5-5-5
WOD:
3RFT:
-80’ Lunges with 2 KBs, 53/35lb
-10 KB Snatches on each side, 53/35lb
-15 Ring Dips
Modify: less wt, banded
Scale: 2RFT
50+: 35/25lb, purple band
Competition: 70/53lb
Endurance: 5RFT
Time Cap: 20 Min.

Wednesday, 8-22 WOD

Technique:
8 Min. EMOM
-2 Full Clean @ 80% of 1RM
WOD:
5RFT:
-15 GHD Sit Ups
-15 Burpees
-15 WallBall, 20/14lb to 10/9’
Modify: Ab mat, less wt
Scale: 2-3RFT
50+: 16/10lb 
Competition: 30/20lb
Endurance: 8RFT
Time Cap: 25 Min.

Tuesday, 8-21 WOD

Strength:
For Wt.
Back Squat
5-5-5-5-5
WOD:
8 Min. AMRAP
-8 Overhead Squats, 95/65lb
-16 Box Jumps, 24/20”
Modify: less wt, less ht
50+: 75/55lb, 20/18” step ups
Competition: 135/95lb, 30/24”
Endurance: 30 Min. AMRAP, with 800m Run every round.

Monday, 8-21 WOD

Technique:
8 Min. EMOM
-2 Full Snatch @ 80% of 1RM
WOD: 
For Time:
-100 Battle Rope
-100 Double Unders
-100 Cal Row
Modify: 1 end of Rope, Single unders x 3
Scale: 50 of each
Endurance: 2RFT
Time Cap: 25 Min.

Sunday, 8-20 WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Modify: ab mat/box hspu, less wt, knee raises, banded
Scale: 3-4RFT

50+: 2 ab mat, 95/65lb, knee raises, 185/125lb, 53/35lb, purple band

Saturday, 8-19 WOD

WOD:
5RFT:
-Run 400m
-5 Sumo Deadlift High Pull, 95/65lb
-10 Overhead Squats, 95/65lb
-20 Push Ups
Modify: less wt
Scale: 3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 7RFT

Time Cap: 35 Min.

Friday, 8-18 WOD

For Time: 
-Row 1000m
-50 Back Extensions
-30 Power Cleans, 115/80lb
-10 Power Snatch, 115/80lb
-Row 1000m
Modify: less wt
Scale: 1/2 of all
50+: 95/65lb
Competition: 135/95lb
Endurance: Row 2ks

Time Cap: 30 Min.

Thursday, 8-17 WOD

For Time: 
-5 Muscle Ups
-20 Burpees
-4 Back Squat, 135/95lb
-4 Muscle Ups
-20 Burpees
-8 Back Squat
-3 Muscle Ups
-20 Burpees
-12 Back Squat
-2 Muscle Ups
-20 Burpees
-16 Back Squat
-1 Muscle Up
-20 Burpees
-20 Back Squats
*You MAY use a squat rack. :-)
Modify: Ring dips x 2, less wt
Scale: Start @4 MU, stop @16 BS
50+: Dips x 2 with purple band, 96/65lb
Endurance: Add 500m Row to each round
Competition: 185/125lb

Time Cap: 40 Min.

Wednesday, 8-16 WOD

7 Rounds, every 90 sec. do:
-1 Hand Power Clean + 1 Hang Squat Clean + 1 Full Clean
@ 70% of 1RM
WOD:
3RFT:
-15 Handstand Push Ups
-20 KB Switchouts, 53/35lb
-50 Double Unders
Modify: Ab Mat/box, less wt, single unders x 3
Scale: 2RFT
50+: 35/25lb, 2 Ab Mat
Competition: Parellettes, 70/53lb
Endurance: 5RFT

Time Cap: 20 Min.

Tuesday, 8-15 WOD

Quiz Day
Technique:
7 Rounds, every 90 sec. do:
-1 Hand Power Snatch + 1 Hang Squat Snatch + 1 Full Snatch
@ 70% of 1RM
WOD:
8 Min.  AMRAP:
-10 Wall Ball, 20/14lb to 10/9’
-10 Box Jump, 24/20”
Modify: less wt, less ht
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”

Endurance: Make it 20/20/400m Run x 25 Min.

Monday, 8-14 2017 Games WOD "Triple-G Chipper"

TRIPLE-G CHIPPER
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses
M 50-lb. Kettlebell
F 35-lb. dumbbell
Modify: less wt, Ab Mat, banded, air squats x 2
Scale: 1/2 of all
50+: Air Squats x 2, Ab Mat, 40/25lb
Competition: 90lb KB/60lb DB
Endurance: Triple the Row

Time Cap: 30 Min.  Games time cap: 15 Min-as Competition

Sunday, 8-13 WOD

For Time:
-Row 1000m
-40 Overhead Squats, 95/65lb
-30 Ring Dips
-20 Power Snatch, 95/65lb
-10 Turkish Get Ups, 35/25lb
Modify: less wt, banded or box
Scale: 1/2 of all
50+: 75/55lb, 25/15lb
Competition: 115/80lb, 53/35lb
Endurance: Another 1k Row at end

Time Cap: 30 Min.

Saturday, 8-12 WOD

8 Min. EMOM
-3 Back Squat @ 75% of 1RM
For Time:
-150 KB Swings, 53/35lb
*If you want Rx, you cannot set the KB down, and you must remain standing until complete.
Modify: less wt
Scale: 75 Reps
50+: 53/25lb
Competition: 70/53lb
Endurance: Run 1 Mile before and after

Time Cap: 12 Min.

Friday, 8-11 Games WOD

Strength:
2 Rep Max out- Front Squats
WOD:
For Time:
-21 Deadlifts, 185/135lb
-9 Handstand Push Ups
-15 Deadlifts
-6 Handstand Push Ups
-9 Deadlifts
-3 Handstand Push Ups
Modify: less wt, ab mat or box hspu
Competition: Do Diane
4 Min. Cap  
With the clock running, at 6 Min. do:
Final Couplet:
For Time:
-5 Rope Climb to 15’
-20 Thrusters, 95/65
Modify: climb to 10’ or up/downs x 2, less wt
Competition: 6 Rope climb, 30 thrusters, 115/80.

Time cap: 16 Min.  *Games Cap was 11 Min.

Thursday, 8-10 Games WOD

8 Min. EMOM @ 80% of 1RM
-3 Shoulder Press
Games Masters WOD Double-Under Snatch
4RFT:
-30 Double Unders
-15 Alternating Dumbbell Snatches, 50/35lb
Modify: less wt, single unders x 3
Scale: 2RFT
50+: 40/25lb
Competition: 88/60lb
*Rx is set as 50+ Games Standard

Competition is set as 35+ Games Standard

Wednesday, 8-9 Games WOD

8 Min. EMOM @ 70% of 1RM Full Clean
-3 Hang Squat Clean
Games Masters WOD Vest Triplet
3RFT:
-Run 400m
-24 Air Squats
-12 Burpee Box Jump-Overs, 30/24”
*If you want to do this as in the Games, wear a vest: 20/14lb
Modify: Less ht
Scale: 1-2RFT
50+: 20/18” step overs
Endurance: 6RFT

Time Cap: 17 Min.

Tuesday 8-8 Games WOD

8 Min. EMOM @ 70% of 1RM Full Snatch
-3 Hang Squat Snatch
Games Masters WOD Bar Fight
For Time:
-12 Clean and Jerks, 155/105lb
Then, 2 Rounds of:
-15 Toes-to-bar
-15 Chest to Bar Pull Ups
Then, 12 Clean and Jerks
Modify: less wt, knee raises, banded or regular pull ups
Scale: 6 C & J each time and 1 Round of 15s
50+: 115/80lb
Competition: For Time: 50 C2B, 40 T2B, 30 C & J, 205/145lb
Time Cap: 15 Min.
*I wrote Rx at the 50+ Games standard,

I wrote Competition at the 35+ Games standard

Monday, 8-7 WOD

Strength:
For Weight
Front Squat
3-3-3-3-3
WOD:
8 Min. AMRAP:
-5 Power Clean, 135/95lb
-10 Wall Ball, 20/14lb to 10/9’
Modify: less wt
50+: 16/10lb, 95/65lb
Competition: 30/20lb, 165/115lb

Endurance: Make it 28 Min. AMRAP, 10 Power Clean, 20 Wall Ball, 500m Row

Sunday, 8-6 WOD

For Time:
20-35-50
-Overhead Squats, 75/55lb
-Toes to Rings
-Sumo Deadlift High Pull, 75/55lb
Modify: less wt, knee raises
Scale: 10-20-30
50+: 55/35lb, knee raises
Competition: 95/65lb
Endurance: Add 400m-600m-800m run to rounds

Time Cap: 35 Min.

Saturday, 8-5 WOD

For Time:
-50 Box Jumps, 24/20”
-40 Double Unders
-10 Burpees
-40 Box Jump
-40 Double Unders
-20 Burpees
-30 Box Jump
-40 Double Unders
-30 Burpees
-20 Box Jump
-40 Double Unders
-40 Burpees
-10 Box Jumps
-40 Double Unders
-50 Burpees
Modify: less ht, single unders x 3
Scale: Start 1/2 of all
50+: 20/18” step ups
Competition: 30/24”

Time Cap:40 Min.

Friday, 8-4 WOD

Strength:
For Weight
Back Squat
3-3-3-3-3
WOD:
10 Min. AMRAP:
-10 Front Rack Lunges, 135/95lb
-10 Handstand Push Ups
Modify: less wt, ab mat or box hspu
50+: 95/65lb, 2 ab mat
Competition: Parellette, 155/105lb

Endurance: 30 Min. AMRAP, Add 750m Row to each round

Thursday, 8-3 WOD

WOD:
3RFT:
-Run 800m
-50 KB Swings, 53/35lb
-50 Push Ups
Modify: less wt, push ups on knees
Scale: 1-2RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: 1 Mile Runs

Time Cap: 35 Min.