Skill. 20 minutes to work on skill of choice.

Wod. Death by every 2 minutes, 8 burpee box jumps 24"/20", 8 hang power snatch 75#/55#, 8 Thrusters 75#/55#.

Monday 6/17 WOD

Strength, E2MOM10, 8 bench press @ 65%.

Wod. 3 RFT, 20 deadlifts 155#/105#, 15 pullups, 20 hang dumbbell reverse lunges 40#/30#, 15 pullups.


Monday 6/10 wod

Strength, every 2 minutes for 5 sets, 3 position snatch(full). High hang, hang, and from the ground. Starting at 65% of 1 RM and climbing based off technique. 

Wod, For time, 21 thrusters, 12 pullups, 21 overhead squats, 12 toes to bar, 15 thrusters, 9 pullups, 15 overhead squats, 9 toes to bar, 9 thrusters, 6 pull ups, 9 overhead squats, 6 toes to bar.

Monday, 6/3 WOD

Strength:
Deadlift. Every 90 seconds do 3 reps @ 75% of 1 RM for 5 sets.

Wod:
Partner WOD. 10 RFT, 250m/175m row,
7 burpees over the rower,
15 wallballs 20#/14#. Partners alternate rounds.

Monday, 5/28 WOD

Strength:
Deadlift, 5 Reps Every 2 Min. @ 70% of 1RM for 5 Rounds
WOD: 24 Min. EMOM for Wall Ball Reps:
-Min 1,  Row 12/9 Cal
-Min 2, 7 Power Cleans, 135/95lb
-Min 3, Max Wall Ball Reps, 20/14lb to 10/9'
-Min 4 Rest
Scale: 2-4 Rounds
Modify: Less wt
Competition: 15/12 Cal Row, 155/105lb, 30/20lb

Sunday, 5/26 Closed for Memorial Day Weekend

Saturday, 5/25 WOD "Murph"

“Murph”
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Squats
-Run 1 Mile
*You may break up the pull ups/push ups/squats as desired
Modify: Banded, Row
Scale: Run 400-800, 25-50/50-100/100-150
50+: Green/Purple Band
Competition: Vested, 20/14lb
Endurance: lol

Friday, 5/24 WOD

For Time:
-Row 1K
Then do 4 Rounds of:
-10 Box Jumps, 24/20”
-Overhead Squats, 75/55lb
-Row 1K
Then do 4 More Rounds
-Row 1K
Modify: Less wt, Less ht
Scale: Stop after 4th round or 2nd K
50+: 65/45lb, 20/18” Step Ups
Competition: 30/24”, 95/65lb
Endurance: Row 1500s
Time Cap: 25 Min.
Post Time or Reps to Cap

Thursday, 5/23 WOD

Strength:
Every 2 Min, for 5 Rounds do:
-5 Deadlift @ 70% of 1RM
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Toes Through Rings
-Thrusters, 95/65lb
-Kettle Bell Swings, 70/53lb
Modify: Less wt, knee raises
Scale: Start @ 8 or 7
Competition: 115/80lb
Endurance: Add 12 and 11 Rounds
Time Cap: 15 Min.

Wednesday, 5/22 WOD

Strength:
Every 2 Min, for 5 Rounds do:
-5 Shoulder Press @ 70% of 1RM
WOD:
4RFT:
-10 Front Rack Lunges, 135/95lb
-50m Farmers Carry, 140/106lb
Modify: Less wt
Scale: 2RFT
Competition: Overhead Lunges same wt
Endurance: 5RFT, 200m Walks
Time Cap: 15 Min.
Post Time or Reps to Cap

Tuesday, 5/21 WOD

Strength:
Every 2 Min, for 5 Rounds do:
-5 Back Squat @ 70% of 1RM
WOD:
For Time:
-25 Ring Dips
-20 Sit Ups
-5 Power Snatch, 75/55lb
-20 Ring Dips
-20 Sit Ups
-10 Snatch
-15 Ring Dips
-20 Sit Ups
-15 Snatch
-10 Ring Dips
-20 Sit Ups
-20 Snatch
-5 Ring Dips
-20 Sit Ups
-25 Snatch
Modify: Less wt, Banded
Scale: Skip 1st and last set
50+: 65/45lb, Purple/Green Band
Competition: 95/65lb
Endurance: Add 25 Box Jumps after each round of sit ups
Time Cap: 20 Min.
Post Time or Reps at Cap

Monday, 5/20 WOD "Ranger Nurse"

Strength:
Every 2 Min, for 5 Rounds do:
-5 Bench Press @ 70% of 1RM
WOD: “Ranger Nurse”
30 Min. AMRAP:
2-4-6-8-…..
-Wall Ball, 20/14lb to 10/9’
-Pull Ups
-Bar Facing Burpees
-Power Cleans, 155/105lb
-200m Run after each round
Post total Reps
Modify: Less wt, banded, step overs, row
Scale: 10-20 Min.
50+: 16/10lb, Green/Purple Band, 115/80lb

Sunday, 5/19 WOD

WOD 1:
For Time, 21-15-9:
-Sumo Deadlift High Pull, 75/55lb
-Thrusters, 75/55lb
Modify: Less wt
Scale: 12-9-6
50+: 65/45lb
Competition: 95/65lb
Cap: 5 Min. Post Time or Reps under the Cap

-Rest 5 Min after the Time Expires

WOD 2:
For Time:
-20 Overhead Squats, 75/55lb
-50 Double Unders
-16 Overhead Squats
-40 Double Unders
-12 Overhead Squats
-30 Double Unders
-8 Overhead Squats
-20 Double Unders
-4 Overhead Squats
-10 Double Unders
Modify: Single Unders x 2, Less wt
Scale: Start @ 16 Overhead Squats
50+: 65/45lb
Competition: 95/65lb
Endurance: Run/Row 800m During the 5 Min Break
Time Cap: 8 Min.  Post Time or Reps under the Cap

Saturday, 5/18 WOD

5RFT:
-10 Kettlebell Swings, 70/53lb
-15 Ring Dips
-20 Box Jumps, 24/20"
-25 Walking Lunges
Modify: Less wt, Less ht, Banded
Scale: 2-4RFT
50+: 53/35lb, 20/18" Step Ups okay, Purple/Green Band
Competition: 5 Muscle Ups instead of Dips, 30/24"
Endurance: 8RFT
Time Cap: 30 Min.  Post Time or Reps under cap

Friday, 5/17 WOD

Technique: Clean
10 Min EMOM
-1 Rep @ 80% of 1RM
WOD:
5RFT:
-Row 500m
-20 Wall Ball, 20/14lb to 10/9'
-4 Rope Climb to 15'
Modify: Climb to 10', Less wt
Scale: 2-4RFT
50+: Climb to 10', 16/10lb
Competition: 30/20lb, Alternating Legless Rope Climb
Endurance: Row 1k
Time Cap: 25 Min.  Post Time or Reps under Cap

Thursday, 5/16 WOD

Technique:
Push Jerk, 10 Min EMOM
-1 Rep @ 80% of 1RM
WOD:
For Time:
-25 Toes to Bar
-10 Burpees
-20 Toes to Bar
-20 Burpees
-15 Toes to Bar
-30 Burpees
-10 Toes to Bar
-40 Burpees
-5 Toes to Bar
-50 Burpees
Modify: Knee Raises
Scale: 1/2 Reps or Less
Competition: Vested, 20/14lb
Endurance: Add 30 Toes to Bar/60 Burpee Round
Time Cap: 25 Min.  Post Time or Reps under Cap

Wednesday, 5/15 WOD

WOD:
6RFT:
-Run 400m
-12 Stiff Leg Deadlift, 135/95lb
-12 Handstand Push Ups
Modify: Row, Less wt, box/ab mat/shoulder taps x 2
Scale: 2-4RFT
50+: 25lb Plate + 1 ab mat, 115/80lb
Competition: 6" Deficit, 225/145lb
Endurance: 800m
Time Cap: 30 Min

Tuesday, 5/14 "Cindy"

Technique:
Snatch: 10 Min EMOM
-1 Rep @ 80% of 1RM
WOD: "Cindy"
20 Min AMRAP:
-5 Pull Ups
-10 Push Ups
-15 Squats
Modify: Banded
Scale: 10 Min
50+: Purple/Green Band


Monday, 5/13 CrossFit Total

CrossFit Total
Find 1RM for:
Back Squat
Shoulder Press
Deadlift