Sunday, 6-24 WOD

For Time:
-Walking Lunge from back door to front
4 Rounds of: -10 Power Cleans, 115/80lb
-10 Shoulder to Overhead, 115/80lb
-Walking Lunge from back door to front
*No cutting through parking lot, and bring knee pads
Modify: less wt
Scale: Stop 1/2 way
50+: 95/65lb
Competition: 135/95lb, Walk with Dumbbells, 35/20lb
Endurance: Make it 5 Rounds and add a round of lunges after the 2nd round of S2O
Time Cap: 25 Min.

Saturday, 6-23 WOD

“Michael”
3RFT:
-Run 800m
-50 Sit Ups
-50 Back Extensions
*You can do ab mat or GHD version
Modify: Good Mornings
Scale: 1/4 or 1/2 of all

Friday, 6-22 WOD "Michael"

For Wt.
Overhead Squats
4-4-3-3-2-2
WOD:
For Time:
40-30-20
-Push Ups
-Box Jump, 24/20”
-Alternating Dumbbell Snatch, 50/35lb
Modify: less ht, less wt
Scale: 1/2
50+: 20/18” step ups, 40/25lb
Competition: 30/24”, 60/45lb
Endurdance: 50-40-30-20-10
Time Cap: 25 Min.

Thursday, 6-21 WOD

Technique:
8 Min. EMOM:
-1 Clean @ 90% of 1RM
WOD:
9 Min. EMOM:
3-6-9-12-15-18-21-etc.
-Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
Modify: less wt
Scale: 5 Min.
50+: 16/10lb, 55/35lb
Competition: 30/20lb, 95/65lb
Endurance: 20 Min. Add Burpees

Wednesday, 6-20 WOD

Technique:
8 Min. EMOM:
-1 Snatch @ 90% of 1RM
WOD:
For Time:
-Row 50 Cal.
-40 Russian Kettlebell Swings, 70/53lb
-30 Back Squats, 165/110b
-20 Handstand Push Ups
-10 Alternating Turkish Get Ups, 35/25lb (KB or DB)
Modify: less wt, ab mat/box/shoulder taps
Scale: 1/2 Reps
50+: 53/35lb, 115/80lb, 2 ab mats, 25/15lb
Competition: 185/125lb, Handstand Walk 50’, 53/35lb
Endurance: 2RFT
Time Cap: 25 Min.

Tuesday, 6-19 WOD

Technique:
8 Min. EMOM:
-1 Split Jerk @ 90% or 1RM
WOD:
For Time:
40-30-20-10
-Pull Ups
-Burpees
Modify: Banded/Ring Rows
Scale: 1/2
50+: Purple Band
Competition: Bar Muscle Ups 12-9-6-3
Endurance: Add an 800m Run to the beginning of each round
Time Cap: 20 Min.

Monday, 6-18 WOD

Strength:
For Wt:
Front Squat
4-4-3-3-2-2
*Post heaviest load
WOD:
5RFT:
-10 Deadlift, 225/145lb
-12 Toes to Bar
-30 Double Unders
Modify: less wt, knee raises, single unders x 3
Scale: 2-4RFT
50+: 185/125lb, Knee Raises
Competition: 275/185lb
Endurance: 6RFT and add 15 Box Jumps, 24/20” after T2B
Time Cap: 18 Min.

Sunday, 6-17 WOD

For Time:
-Row 1000m
-30 Overhead Squats, 135/95lb
-100 Push Ups
-Row 1000m
Modify: less wt
Scale: 1/2 of all
50+: 95/65lb
Competition: 165/110lb
Endurance: Row 2k each, 40 OHS, 150 Push Ups
Time Cap: 25 Min.

Saturday, 6-16 WOD

7RFT:
-5 Power Cleans, 135/95lb
-15 Wall Ball, 20/14lb to 10/9’
-15 Box Jump, 24/20”
Modify: less wt, less ht
Scale: 3-4RFT
50+: 95/65lb, 16/10lb, 20/18” step ups
Competition: 165/110lb, 30/20lb, 30/24”
Endurance: 10RFT
Time Cap: 30 Min.

Friday, 6-15 WOD "Nate"

“Nate”
20 Min. AMRAP:
-2 Ring Muscle Ups
-4 Handstand Push Ups
-8 Kettlebell Swings, 70/53lb
Modify: 6 Pull Ups and switch order, less wt, ab mat/box/shoulder tap x 2
Scale: 10 Min.
50+: 6 Pull Ups, 2 ab mats, 53/35lb
Endurance: 30 Min. and add 16 Burpees to end each round

Thursday, 6-14 WOD

Technique:
10 Min. EMOM @ 80% of 1RM Full Snatch
-1 Snatch Pull + 1 Full Snatch, touch and go
WOD:
For Time:
-20 Thrusters, 95/65lb
-20 Double Unders
-15 Thrusters
-40 Double Unders
-10 Thrusters
-60 Double Unders
-5 Thrusters
-80 Double Unders
Modify: Less wt, Single Unders x 3
Scale: 1/2 Reps
50+: 75/55lb
Competition: 115/80lb
Endurance: Add 20 Box Jump Overs to each round
Time Cap: 25 Min.

Wednesday, 6-13 WOD

WOD:
7RFT:
-15 GHD Sit Ups
-400m Run
-2 Rope Climb to 15’
Modify: Ab Mat, 10’ or Up/Downs x 2
Scale: 3-5RFT
50+: 10’
Competition: Short Rope
Endurance: 800s
Time Cap: 35 Min.

Tuesday, 6-12 WOD

Technique:
10 Min. EMOM @ 80% of 1RM Full Clean
-1 Deadlift + 1 Full Clean, touch and go
WOD:
5RFT:
-10 Back Squats, 135/95lb
-20 Burpees over Bar
*No Squat Racks :-)
Modify: Less wt, step over
Scale: 1/2 Reps
50+: 95/65lb
Competition: 165/110lb
Endurance: Add 30 Cal Row to Each Round
Time Cap: 20 Min.

Monday, 6-11 WOD

WOD:
For Wt:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Post totals

Sunday, 6-10 WOD

Strength:
Front Squat for wt
3-3-2-2-1-1
WOD:
For Time:
21-15-9
-Handstand Push Ups
-Kettlebell Swings, 70/53lb
-Walking Lunges, 70/50lb
Modify: less wt, ab mat/box/shoulder tap x 2
Scale: 12-9-6
50+: 2 ab mat, 53/35lb, 50/30lb
Competition: Handstand Walk 32’/24’/16’, 106/70lb, 100/70lb
Endurance: 21-18-15-12-9-6-3
Time Cap: 20 Min.

Saturday, 6-9 WOD "Obstacle Day"

“Obstacle Day”
For Time:
-Run 400m
-100’ Sled Push, 180/135lb
-Run 400m
-12 Atlas Stone Lifts, 105/75lb
-Run 400m
-40 Tire Flips
-Run 400m
-40 Sledge Hammers 16/8lb
Modify: Less wt
Scale: 1/2 Distance and Reps
50+: 135/90lb, 75/45lb
Competition: 205/160lb, Upsize Tire
Endurance: 800s
Time Cap: 25 Min.

Friday, 6-8 WOD

Strength:
Overhead Squat for wt
3-3-2-2-1-1
WOD:
For Time:
50-40-30-20-10
-Air Squats
-Hang Power Clean, 75/55lb
-Push Press, 75/55lb
Modify: less wt
Scale: Start @40 or 30
50+: 55/35lb
Competition: 95/65lb, Pistols
Endurance: Add Burpees to the mix
Time Cap: 20 Min.

Thursday, 6-7 WOD

WOD:
4RFT:
-10 Deadlift, 225/145lb
-20 GHD Sit Ups
-30 Box Jumps, 24/20”
Modify: less wt, less ht, ab mat
Scale: 1/2 Reps
50+: 185/125lb, 20/18” step ups
Competition: 275/185lb, 30/24”
Endurance: Add 500m Row to each round
Time Cap: 30 Min.

Wednesday, 6-6 WOD

Technique:
10 Min. EMOM @ 70% of 1RM Full Snatch
-1 Snatch Balance
WOD:
“Jackie”
For Time:
-Row 1k
-50 Thrusters, 45/35lb
-30 Pull Ups
Modify: Banded
Scale: 1/2 of all
50+: Purple Band
Competition: 95/65lb, 15 Muscle Ups
Endurance: 3x

Tuesday, 6-5 WOD

8 Min. EMOM @ 70% of 1RM Full Clean
-2 High Hang Squat Clean
WOD:
12 Min. AMRAP:
-20 Sumo Deadlift High Pull, 75/55lb
-10 Bar Facing Burpees
-100m Dash
Modify: less wt, step overs
Scale: 6 Min. AMRAP, 1/2 Reps and Distance
50+: 55/35lb, Can step over bar
Competition: 95/65lb
Endurance: 25 Min, Run 400s

Monday, 6-4 WOD

Strength
Back Squat for Wt.
3-3-3-3-3
WOD:
For Time:
-50 Wall Ball, 20/14lb to 10/9’
-10 Double Unders
-40 Wall Ball
-20 Double Unders
-30 Wall Ball
-30 Double Unders
-20 Wall Ball
-40 Double Unders
-10 Wall Ball
-50 Double Unders
Modify: Less wt, Single Unders x 3
Scale: Start @ 40, Stop @ 40 Double Unders
50+: 16/10lb
Competition: 30/20lb
Endurance: Run 400m After Each Set of DU
Cap: 20 Min.

Sunday, 6-3 WOD

For Time:
-Run 800m
-20 Overhead Squats, 95/65lb
-20 Handstand Push Ups
-Run 800m
-20 Handstand Push Ups
-20 Overhead Squats
-Run 800m
Modify: less wt, ab mat/box/shoulder taps x 2
Scale: Stop after 1st set or 2nd run
50+: 75/55lb, 2 ab mats
Competition: 135/95lb, 25’ Handstand Walk
Rx+: 115/80lb, 2” Deficit
Endurance: Run Miles
Time Cap: 35 Min.

Friday, 6-1 WOD

WOD:
4RFT:
-20 Box Jumps, 24/20”
-15 Pull Ups
-10 Power Cleans, 135/95lb
-5 Turkish Get Ups on Each Arm, 35/25lb
Modify: Less ht, less wt, banded
Scale: 2RFT
50+: 20/18” Step Ups, Purple Band, 95/65lb, 25/15lb
Competition: 30/24”, 5 Ring Muscle Ups, 155/105lb, 53/35lb
Endurance: 6RFT
Time Cap: 30 Min.

Saturday, 6-2 GWEN'S BABY WOD

GWEN’S BABY WOD

This will be a partner WOD, similar to Tabata.  For 30 seconds, Partner A holds the baby (med ball: 20/14) over head while Partner B does the skill work. Then switch positions. Each skill will be done by each partner 4 times for a 20 minute WOD.  

SKILLS:

stiff legged deadlift  115/80
dips
squats
KB American  53/35
knee raises 

mod: less weight
scaled: 2 rounds 
end: run a mile at the end with the baby

50+: 95/65, 35/25, purple band

Thursday, 5-31 WOD

Technique:
10 Min. EMOM @ 70% of 1RM Full Snatch, do:
-1 Snatch Pull + 1 High Hang Squat Snatch
WOD:
6RFT:
-5 Front Squats, 95/65lb
-5 Thrusters, 95/65lb
-5 Push Press, 95/65lb
Modify: less wt
Scale: 3-4RFT
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: Add 15 Bar Facing Burpees per Round
Time Cap: 15 Min.

Wednesday, 5-30 WOD

Strength:
Deadlift for wt.
Touch and go only
5-5-5-5-5
WOD:
For Time:
-50 Double Unders
-5 Rope Climb to 15’
-50 Double Unders
-5 Rope Climb
-50 Double Unders
Modify: Climb to 10’ or Up/Downs x 2, Single Unders x 3
Scale: 1/2
50+: Climb to 10’
Competition: Every other Climb legless
Endurance: Run 500m Before every 50 Double Unders
Time Cap: 15 Min.

Tuesday, 5-29 WOD

WOD:
5RFT:
-20 Cal Row
-20 Alternating Dumbbell Power Snatch, 50/35lb
-50/30 Battle Rope
-15 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 2-4RFT
50+: 40/25lb
Competition: 60/40lb
Endurance: Double Row and Battle Rope
Time Cap: 35 Min.

Monday, 5-28 Memorial Day

OPEN GYM 11AM - 1PM

Sunday, 5-27

Closed

Saturday, 5-26 "Murph"

“Murph”
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Air Squats
-Run 1 Mile
*You may break up the calisthenics as desired
Modify: Banded, on knees
Scale: Run 400-800, and 1/2 or 1/4 Reps
50+: Purple Band
Competition: Vested, 20/14lb

Friday, 5-25 WOD

Strength:
Bench Press For Wt
3-3-3-3-3
For Time:
21-15-9
-Thrusters, 95/65lb
-GHD Sit Ups
Modify: less wt, ab mat
Scale: 12-9-6
50+: 75/55lb
Competition: 135/95lb
Endurance: 27-21-15-9
Time Cap: 12 Min.

Thursday, 5-24 WOD

Technique:
Full Snatch for wt.
1-1-1-1-1
WOD:
8 Min. AMRAP:
-25 Double Unders
-15 Box Jump, 24/20”
-5 Handstand Push Ups
Modify: Single Unders x 2, less ht, ab mat/shoulder tap/box
Scale: 5 Min.
50+: 20/18” step ups, 2 ab mat
Competition: 30/24”, 2” Deficit
Endurance: Add 25 Cal Row to each round, 25 Min.

Wednesday, 5-23 WOD

Strength
Front Squat For Wt.
3-3-3-3-3
WOD:
For Time:
20-15-10-5
-Russian Kettlebell Swings, 70/53lb
-Push Press, 95/65lb
-Overhead Squats, 95/65lb
Modify: less wt
Scale: 15-10-5
50+: 53/35lb, 75/55lb
Competition: American, 135/95lb
Endurance: 30-25-20-15-10-5
Time Cap: 12 Min.

Tuesday, 5-22 WOD

Technique:
Split Jerk for wt.
1-1-1-1-1
WOD:
5RFT:
-10 Back Squat, 165/115lb
-10 Burpees
-10 Dead Lift, 205/135lb
Modify: Less wt
Scale: 2-4RFT
50+: 135/95lb, 185/125lb
Competition: 225/145lb, 275/185lb
Endurance: Run 800m with every round
Time Cap: 18 Min.

Monday, 5-21 WOD

Technique:
Full Clean for wt.
1-1-1-1-1
WOD:
For Time:
-Row 750m
4 Rounds of:
-15 Wall Ball, 20/14lb to 10/9’
-10 Hang Power Snatch, 95/65lb
-Row 750m
Modify: less wt
Scale: Row 500m and do 2 Rounds
50+: 16/10lb, 75/55lb
Competition: 30/20lb, 115/80lb
Endurance: Row 1200m and do 7 Rounds
Time Cap: 18 Min.

Sunday, 5-20 WOD

5RFT
-10 Thrusters, 95/65lb
-10 Overhead Squats, 95/65lb
-3 Rope Climb to 15’
Modify: Less wt, Climb to 10’ or up/downs x 2
Scale: 2-4RFT
50+: 75/50lb, Climb to 10’
Competition: 115/80lb
Endurance: Add 30 Box Jump to each round, 24/20”
Time Cap: 25Min

Saturday, 5-19 WOD

Saturday will not be at the park due to weather. It will be normal time at the gym. 10am
WOD:
For Time:
-400m Run
-30Med Ball Cleans
-30Med Ball Push press
-30 Russian Twists
-Run 400m
-30Med Ball Cleans
-30Med Ball Push press
-30Russian Twists
-Run 400m
Rx: 20/14lb, Mod: less wt, Scale: 1/2 Distance and Reps
50+: 16/10lb, Comp: 30/20lb and Vested, 20/14lb, End: Run 800s, Cap: 25 Min.

Friday, 5-18 WOD

For Time:
-40 Kettlebell Swings, 70/53lb
-15 Burpees
-10 Handstand Push Ups
-30 KB
-15 Burpees
-20 HSPU
-20 KB
-15 Burpees
-30 HSPU
-10 KB
-15 Burpees
-40 HSPU
Modify: Less wt, ab mat/box/shoulder taps x 2
Scale: 1/2 Reps
50+: 53/35lb, 2 Ab Mats
Competition: 4” Deficit
Endurance: Double the Burpees
Time Cap: 30 Min.

Thursday, 5-17 WOD

Technique:
Every 2 Min Do 3 Full Snatch @ 70% of 1RM for 5 Rounds
WOD:
-10 RFT:
-10 Pull Ups
-15 Air Squats
-20 Double Unders
Modify: Banded, Single under x 3
Scale: 3-7RFT
50+: Purple Band
Competiton: Vested, 20/14lb
Endurance: 15RFT
Time Cap: 25 Min

Wednesday, 5-16 "Fight Gone Bad"

“Fight Gone Bad”
3 Rounds for Reps:
-1 Min of Wall Ball, 20/14lb to 10/9’
-1 Min of Sumo Deadlift High Pull, 75/55lb
-1 Min of Box Jump, 20/18”
-1 Min of Push Press, 75/55lb
-1 Min Row for Calories
Modify: less wt, less ht
Scale: 1-2 Rounds
50+: 55/35lb, Step Ups, 16/10lb
Endurance: 5 Rounds

Tuesday, 5-15 WOD

Technique:
Every 2 Min Do 3 Full Cleans and Split Jerk @ 70% of 1RM for 5 Rounds
WOD:
4RFT:
-25 Clean (power or full) and Jerk (shoulder to overhead), 95/65lb
-15 GHD Sit Ups
Modify: less wt, ab mat, leg raises
Scale: 1-3RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: Row 35 Cal to start each round
Time Cap: 27 Min.

Monday, 5-14 "CrossFit Total"

“CrossFit Total”
3 Efforts to Max Out 1 Rep:
-Back Squat
-Shoulder Press
-Deadlift

Sunday, 5-13 WOD

"Happy Mothers Day!!!"
For Time:
-80 Back Extensions
-70 Alternating Sledge Hammers, 16/8lb
-60 Wall Ball, 20/14lb to 10/9’
-50 Box Jump, 24/20”
-40 Alternating Sides Atlas Stone Toss, 75/45lb
Modify: Less wt, less ht
Scale: 1/2 of all
50+: 16/10lb, 20/18” step ups, 45/30lb
Competition: 30/20lb, 30/20”, 105/75lb
Endurance: 2RFT
Time Cap: 25 Min.

Saturday, 5-12

8 Min. EMOM:
-1 Snatch Balance @ 80% of 1RM Snatch
WOD:
For Time:
-Row 1000m
-40 Overhead Squats, 115/80lb
-Row 750m
-30 Overhead Squats
-Row 500m
-20 Overhead Squats
-Row 250m
-10 Overhead Squats
Modify: less wt
Scale: Start @ 750 or 500m
50+: 95/65lb
Competition: 135/95lb
Endurance: Double Rows
Time Cap: 30 Min.

Friday, 5-11 WOD

5RFT:
-10 Deadlift, 225/145lb
-10 Thrusters, 95/65lb
-Run 400m
Modify: less wt
Scale: 2-4RFT
50+: 185/125lb, 75/55lb
Competition: 275/185lb, 115/80lb
Endurance: 800s
Time Cap: 30 Min.

Thursday, 5-10 WOD

Happy Graduation Med Students!
Now come to CF4E and get your medicine!
WOD 1
“Annie”
For Time:
50-40-30-20-10
-Double Under
-Ab Mat Sit Ups
Modify: Single Unders x 3
Scale: Drop the 50 Round

-Rest 10 Min

WOD 2
“Grace”
For Time:
-30 Clean (any kind) and Jerk (shoulder to overhead), 135/95lb
Modify: less wt
50+: 115/80lb
Competition: No Rest Between, but Post Both Scores
Endurance: 100 Burpees During the 10 Min Rest

Wednesday, 5-9 WOD

"We love our CrossFit Family!"
You Have 2 Min. To Do:
-12 Russian Kettlebell Swings, 70/53lb
-18 Push Ups
-24 Air Squats
Go As Many Min as Possible.  Post Min completed plus reps done in unfinished min.
Modify: less wt
Scale: Stop @ 10 Min.
Max: 20 Min.
Endurance: 30 Min.
Competition: Ring Push Ups
50+: 53/35lb

Tuesday, 5-8 WOD

Strength
8 Min. EMOM
-1 Back Squat @ 90% of 1RM
WOD:
5 Min. AMRAP:
-9 Handstand Push Ups
-6 Bar Facing Burpees
-3 Snatches (any kind), 115/80lb
Modify: Ab mat/Box/Shoulder Tap x 2, less wt
50+: 95/65lb, 2 Ab Mat
Competition: 165/115lb
Endurance: 35 Min. AMRAP, and Add , But add 500m Row

Monday, 5-7 WOD

Strength
8 Min. EMOM
-1 Shoulder Press @ 90% of 1RM
WOD:
4RFT:
-25 Pull Ups
-5 Cleans (any kind), 155/105lb
Modify: less wt, banded
Scale: 1-2RFT
50+: Purple Band, 115/80lb
Competition: Chest to Bar, 245/170lb
Teen Competition: Chest to Bar, 155/105lb
Endurance: Add 800m Run to Each Round
Time Cap: 15 Min.