Tuesday, 5-1 WOD

Technique:
8 Min. EMOM:
-2 High Hang Clean Snatch @ 70% of 1RM
WOD:
10 Min. AMRAP:
-2 Front Squats, 135/95lb
-2 Handstand Push Ups
-4 Front Squats
-4 Handstand Push Ups
-Keeps Going Up By 2s
Modify: Less wt, Ab Mat/Box/Shoulder Taps x 2
Scale: 6 Min. AMRAP
50+: 95/65lb, 2 Ab Mats
Competition: 155/105lb/4” Deficit
Endurance: 25 Min. AMRAP, Add 100/200/300/400m Runs

Monday, 4-30 WOD

Technique:
8 Min. EMOM:
-2 High Hang Squat Snatch @ 70% of 1RM
WOD:
“Grindy”
10RFT:
-3 Clean (Any Kind) and Jerk (Should to Overhead), 135/95lb
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Modify: Less Wt, Banded
Scale: 5RFT
50+: 95/65lb, Purple Band
Competition: 155/105, 2 Ring Muscle Ups
Time Cap: 25 Min.

Sunday, 4-29 WOD

Strength:
Shoulder Press, 5 Rounds
-3 Reps, Every 90 Sec. @ 80% of 1RM
WOD:
For Time:
50-40-30-20-10
-Back Extensions
-Russian Twists, 20/14lb
Modify: Superman, less wt
Scale: Start @ 40 or 30
50+: 16/10lb MB
Competition: 30/20lb MB
Endurance: Add Burpees
Time Cap: 15 Min.

Saturday, 4-28 WOD

WOD:
6RFT:
-Run 400m
-20 Wall Ball, 20/14lb to 10/9’
-10 Hang Power Snatch, 95/65lb
Modify: Less wt
Scale: 2-4RFT
50+: 16/10lb, 75/50lb
Competition: 30/20lb, 115/80lb
Endurance: Run 800s
Time Cap: 35 Min.

Friday, 4-27 WOD

Strength:
For Wt., Overhead Squat
3-3-2-2-1-1
Post Heaviest Successful Lift
WOD:
20 Min. AMRAP:
-500m Row
-50 Double Unders
-25 Russian Kettlebell Swings, 53/35lb
Modify: Single Unders x 2, Less wt
Scale: 10-15 Min. AMRAP
50+: 35/25lb
Competition: 70/53lb
Endurance: 30 Min. AMRAP

Thursday, 4-26 WOD

Strength:
Deadlift, 5 Rounds
-3 Reps, Every 90 Sec. @ 80% of 1RM
WOD:
For Time:
21-15-9
-Squat Clean Thrusters, 95/65lb
-Burpee Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 12-9-6
50+: 75/55lb, 20/18” Step Ups
Competition: 115/80lb, 30/24”
Endurance: 27-21-18-9
Time Cap: 25 Min.

Wednesday, 4-25 WOD

Strength:
Front Squat, 5 Rounds:
-3 Reps Every 90 Sec, @ 80% of 1RM
WOD:
For Time:
-25 GHD Sit Ups
-1 Rope Climb to 15’
-20 GHD Sit Ups
-2 Rope Climb
-15 GHD Sit Ups
-3 Rope Climb
-10 GHD Sit Ups
-4 Rope Climb
-5 GHD Sit Ups
-5 Rope Climb
Modify: Climb to 10’ or Up/Downs x 2, Ab Mat
Scale: Start @ 20 Sit ups and Finish @ 4 Rope Climb
50+: Climb to 10’
Competition: Short Rope
Endurance: Add 500m Row to Each Round
Time Cap: 20 Min.

Tuesday, 4-24 WOD "JT"

Technique:
8 Min. EMOM:
-1 Full Clean and Split Jerk @ 90% of 1RM
WOD:
“JT”
For Time:
21-15-9
-Handstand Push Ups
-Ring Dips
-Push Ups
Modify: Ab Mat/Box/Shoulder Taps x 2, Banded
Scale: 12-9-6
50+: 2 Ab Mat, Purple Band
Endurance: Without Pause, at completion, Run 2 Miles

Monday, 4/23 WOD

Technique:
8 Min. EMOM:
-1 Full Snatch @ 90% of 1RM
WOD:
15 RFT:
-120’ Shuttle Run
-5 Pull Ups
Modify: Banded
Scale: 5-10RFT
50+: Purple Band
Competition: 2 Bar Muscle Ups
Endurance: 20RFT With a 240’ Shuttle Run
Time Cap: 25 Min.

Sunday, 4-22 WOD

For Time:
-5 Bar Pull Overs
-20 Box Jumps, 24/20”
-5 Push Press, 95/65lb
-4 Bar Pull Overs
-20 Box Jumps
-10 Push Press
-3 Bar Pull Overs
-20 Box Jumps
-15 Push Press
-2 Bar Pull Overs
-20 Box Jumps
-20 Push Press
-1 Bar Pull Over
-20 Box Jumps
-25 Push Press
Modify: Skin the Cat or Knee Raises x 5, less ht, less wt
Scale: Start @ 4 Bar Pull Overs and Stope @ 20 Push Press
50+: Skin the Cat, 20/18” Step Ups, 75/55lb
Competition: 30/24”, 115/80lb
Endurance: Add 20 Cal Row after each 20 Box Jump
Time Cap: 25 Min.

Saturday, 4-21 WOD

Partner WOD:
For Time:
-400m Parter Piggyback Carry (Partners switch every 100M)
-300 Battle Rope (Partners switch every 50)
-400’ Sled Push (Partners switch every 100’), 160/115lb
-200’ Wheel Barrel Walk (Partners switch every 25’)
Modify: Sandbag Run (40/25lb), 1 End of Rope, less wt, Bear Crawl
Scale: 1/2 Distances and Reps
50+: Sandbag, 40/25lb, Sled 135/90lb, Bear Crawl
Competition: Honeymoon Carry, Sled 180/135lb, Handstand Walk
Time Cap: 30 Min.

Friday, 4-20 WOD

Strength:
Power Clean, Every 90 Sec.
-3 Reps @ 80% of 1RM
WOD:
7RFT:
-12 Wall Ball to 10/9’, 20/14lb
-25 Double Unders
-2 Rope Climb to 15’
Modify: less wt, single unders x 3, Climb to 10’ or Up/Downs x 2
Scale: 2-5RFT
50+: 16/10lb, Climb to 10’
Competition: 30/20lb, Legless
Endurance: 10RFT
Time Cap: 25 Min.

Thursday, 4-19 WOD

Strength:
Back Squat, Every 2 Min
-3 Reps @ 80% of 1RM
WOD:
For Time:
-Row 1000m
-150 Air Squats
-75 Russian Kettlebell Swings, 70/53lb
Modify: less wt
Scale: 1/2 of all
50+: 53/35lb
Competition: American Swings, Goblet Squats, 35/25lb
Endurance: 2RFT
Time Cap: 15 Min.

Wednesday, 4-18 WOD

Every 2 Min for 5 rounds:
-3 Overhead Squat @ 80% of 1RM
WOD:
5RFT:
-10 Deadlift, 225/145lb
-30 Push Ups
Modify: Less wt
Scale: 2-4RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: Add 50 Double Unders to Each Round
Time Cap: 18 Min

Tuesday, 4-17 WOD "Fight For Life"

“Fight For Life”
1 Min. of Each Movement, Without Pause Between, 3 Rounds For Reps:
-Thrusters, 65/45lb
-Power Snatch, 65/45lb
-Burpees
-Squat Cleans, 65/45lb
-GHD Sit Ups
Modify: Less wt, Ab mat
Scale: 1-2 Rounds for Reps
50+: 55/35lb
Competition: 95/65lb
Endurance: 5 Rounds for Reps

Monday, 4-16 WOD

WOD:
7RFT:
-Run 400m
-10 Pull Ups
-20 Sit Ups
Modify: Banded
Scale: 2-5RFT
50+: Purple Band
Competition: 3 Ring Muscle Ups, Run With Sandbag, 40/25lb
Endurance: 10RFT
Time Cap: 35 Min.

Sunday, 4-15 WOD

For Time:
-35 Front Squats, 95/65lb
-35 Push Press, 95/65lb
-Rest 3 Min
-25 Front Squats, 115/80lb
-25 Push Press, 115/80lb
-Rest 3 Min
-15 Front Squats, 135/95lb
-15 Push Press, 135/95lb
-Rest 3 Min
-5 Front Squats, 155/105lb
-5 Push Press, 155/105lb
Modify: less wt
Scale:  Start @ 25s or 15s
50+: 55/35, 75/55, 95/65, 115/80lb
Competition: 115/80, 135/95, 155/105, 175/115
Endurance:  Run 200m Every Rest Time
Time Cap: 40 Min.

Saturday, 4-14 WOD

For Time:
21-15-9
-Power Cleans, 135/95lb
-Box Jump, 30/24”
-Overhead Squats, 135/95lb
Modify: less wt, less ht
Scale: 12-9-6
50+: 95/65lb, 24/20” Step ups ok
Competition: 155/105lb, 36/30”
Endurance:  Add a 1 Mile, 800m, 400m Run
Time Cap: 20 Min.

Friday, 4-13 WOD

Strength:
Deadlift, Every 2 Min.
-5 @ 70% of 1RM
WOD:
10 RFT:
-Row 200m
-Rest 1 Min.
Scale: 4-6RFT
Endurance: 20RFT
Time Cap: 30 Min.

Thursday, 4-12 WOD

“Tabata Won’t Go Away!”
8 Rounds of each movement, 20 Sec/10 Sec Rest:
-Wall Ball to 10/9’, 20/14lb
-Kettlebell Swings, 53/35lb
-Russian Twists, 20/14lb
-Double Unders
Modify: less wt, single unders x 2
Scale: 3-5 Rounds of each
50+: 16/10lb, 35/25lb, 35/25lb
Competition: 30/20lb, 70/53lb, 30/20lb
Endurance: 12 Rounds of each

Wednesday, 4-11 WOD

Strength:
Back Squat, Every 2 Min.
-5 @ 70% of 1RM
WOD:
For Time:
-40 Thrusters, 115/80lb
-30 Pull Ups
-20 Box Jumps, 24/20”
-10 Power Snatch, 115/80lb
Modify: less wt, banded, less ht
Scale: 1/2 of all
50+: 95/65lb, Purple Band, 20/18” step ups
Competition: 135/95lb, 10 Bar Muscle Ups, 30/24”
Endurance: 2RFT
Time Cap: 15 Min.

Tuesday, 4-10 WOD


Technique:
8 Min. EMOM
-2 Full Clean and Split Jerks @ 85% of 1RM
WOD: 20 Min. AMRAP:
-Run 400m
-3 Rope Climb to 15’
-30 Push Ups
Modify: Climb to 10’ or Up/Downs x 2
Scale: 8-12 Min. AMRAP
50+: Climb to 10’
Competition: Legless
Endurance: 30 Min. AMRAP, Run 800s


Monday, 4-9 WOD

Technique:
8 Min. EMOM
-2 Full Snatch @ 85% of 1RM
WOD:
5RFT:
-9 Stiff Leg Deadlifts, 185/105lb
-12 Bench Press, 135/75lb
-15 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 2-4RFT
50+: 135/75lb, 115/55lb
Competition: 225/125lb, 185/95lb
Endurance: Add a 500m Row to each round
Time Cap: 20 Min.

Sunday, 4-8 WOD

Strength:
Bar Turkish Get Ups, For Wt.
2-2-2-2-2
*Must Transfer From One Hand To Other Without Rest (In Air)
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Kettlebell Swings (American), 70/53lb
-Burpee Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: Start @ 7s
50+: 53/35lb, 20/18” Step Ups
Competition: 30/24”
Endurance: Drop to 53/35lb, and go 20-1
Time Cap: 30 Min.

Saturday, 4-7 WOD

Strength:
Back Squat, For Wt.
5-5-5-5-5
WOD:
5RFT:
-10 Pull Ups
-2 Wall Walks
Modify: Banded, Get as close to wall as able
Scale: 3RFT
50+: Purple Band
Competition: 3 Bar Muscle Ups, Handstand Walk 25’
Endurance: 10RFT
Time Cap: 12 Min.

Friday, 4-6 WOD


WOD:
For Time:
-42 Wall Ball, 20/14lb to 10/9’
-21 Deadlift, 225/145lb
-Run 800m
-30 Wall Ball
-15 Deadlift
-Run 400m
-18 Wall Ball
-9 Deadlift
-Run 200m
Modify: less wt
Scale: 1/2 Reps and Distance
50+: 16/10lb, 185/125lb
Competition: 30/20lb, 275/185lb
Endurance: Double the Distances
Time Cap: 30 Min.

Thursday, 4-5 WOD

Technique:
Every 90 Sec. 10 Rounds
-1 Split Jerk @ 80% of 1RM
WOD:
For Time:
21-15-9-15-21
-Sumo Deadlift High Pull, 95/65lb
-Pistols
-Handstand Push Ups
Modify: less wt, air squats x 2, ab mat/box/shoulder taps x 2
Scale: Stop after 9
Competition: 115/80, Goblet with 35/25lb, 2” Deficit
Endurance: Add a 400m Run to each Round
Time Cap: 30 Min.

Wednesday, 4-4 WOD

Technique:
Every 2 Min., 5 Rounds
-3 Full Clean @ 80% of 1RM
WOD:
18 Min. AMRAP:
-Row 500m
-10 Overhead Squats, 95/65lb
-10 Ring Dips
Modify: Less wt, Banded
Scale: 10 Min. AMRAP
50+: Purple Band, 75/55lb
Competition: 115/80lb
Endurance: 30 Min. AMRAP, 1000m Rows

Tuesday, 4-3 WOD

Technique:
Every 2 Min., 5 Rounds
-3 Full Snatch @ 80% of 1RM
WOD:
5RFT:
-10 Thrusters, 95/65lb
-40 Double Undes
Modify: Less wt, Single Unders x 3
Scale: 2-4RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 4-2 WOD "Tabata Something Different"

“Tabata Something Different”
8 Rounds of 20 Sec. Work and 10 Sec. Rest for each:
-Hanging Power Cleans
-Push Press
-Front Squats
-Toes to Bar
Rx: 75/55lb
Modify: less wt, knee raises
Scale: 3-5 Rounds of each
50+: 55/35lb
Competition: 95/65lb
Endurance: 12 Rounds of Each
*Partners Count For Each Other

Closed

Closed

Saturday, 3-31 WOD

Partner WOD:
For Time:
-50 Shared Tire Flips (25 each, alternating)
-100 Shared Wall Ball, 20/14lb to 10/9’ (50 each, alternating)
-150 Shared Box Jumps, 24/20” (75 each, alternating)
-1 Mile Run Together
Modify: less wt, less ht
Scale: 1/2 of all
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: 2RFT
Time Cap: 30 Min.

Friday, 3-30 WOD

Strength
Overhead Squat for wt
3-3-3-3-3
WOD:
15 Min. AMRAP:
-15 Pull Ups
-15 Handstand Push Ups
-50’ Sled Push, 160/115lb
Modify: Less wt, banded, box/ab mat/shoulder tap x 2
Scale: 6-10 Min.
50+: 135/90lb
Competition: 5 Ring Muscle Up, 5 Parellette HSPU, 180/135lb
Endurance: 25 Min.

Thursday, 3-29 WOD

Strength
Deadlift for wt
3-3-3-3-3
5RFT:
-5 Power Snatch, 95/65lb
-10 Front Rack Lunges, 95/65lb
-15 GHD Sit Ups
Modify: less wt, ab mat
Scale: 2-3RFT
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 8RFT
Time Cap: 20 Min.

Wednesday, 3-28 WOD

Strength
Back Squat for wt
3-3-3-3-3
WOD:
2RFT:
-Row 75 Cal
-75 Double Unders
Modify: Single Unders x 3
Scale: 1RFT
Endurance: 4RFT
Time Cap: 20 Min.

Tuesday, 3-27 WOD

Technique
Clean, Every 90 Sec, @ 70% of 1RM
3-3-3-3-3
WOD:
5RFT:
-Run 400m
-20 Burpees
Scale: 1-3RFT
Competition: Vested, 20/14lb
Endurance: 10RFT
Time Cap: 25 Min.

Monday, 3-26 WOD

Strength
Shoulder Press for wt
3-3-3-3-3
WOD:
With a Kettlebell, 20 Sec work/10 Sec rest:
3 Rounds:
-Russian Swings
-Around Body to the Right
-Around Body to the Left
-Right Arm Cleans
-Right Arm Jerks
-Left Arm Cleans
-Left Arm Jerks
-Figure 8 Through Legs
-Reverse Direction Figure 8
-Goblet Squats
Rx: 53/35lb
Modify: less wt
Scale: 1-2 Rounds
50+: 35/25lb
Competition: 70/53lb
Endurance: 5 Rounds

Sunday, March 25

Sunday, March 25 WOD
8 RFT:
20 air squats
15 push ups
15 box jumps
1 rope climb, 15 ft.

mod: weight down, up downs
scale: 3-5 rnds
50+: 20/18” step ups, climb 10 ft.
Comp:  30/20, legless
END: 12 rnds

cap: 25 min

Saturday, March 24

Saturday, March 24 WOD
For time:
12 full snatch 95/65
36 wall ball 20/14 to 10/9’
9 snatch
27 wall ball
6 snatch
18 wall ball
3 snatch
9 wall ball

mod: weight down
scale: start at 9 or 6 snatch
50+ 75/55, 16/10lb
RX+: 115/80
Comp: 135/95, 30/20
END: add 15 snatch and 45 wall ball

cap: 25 min

Friday, 3-23 WOD "CrossFit Open 18.5"

CrossFit Open 18.5- TBA

Friday March 23 WOD:
WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Thursday, 3-22 WOD

4RFT:
-15 GHD Sit Ups
-15 Stiff Leg Deadlift, 135/95lb
-15 Handstand Push Ups
Modify: Ab Mat, Less wt, Ab Mat/Box/Shoulder Taps x 2
Scale: 2RFT
50+: 95/65lb, 2 Ab Mats
Competition: 185/125lb, 2” Deficit
Endurance: 6RFT
Time Cap: 20 Min.
*Keep in mind, this could leave ab and ham soreness for 18.5

Wednesday, 3-21 WOD

Technique:
Every 90 Sec., Split Jerk @ 70% of 1RM
3-3-3-3-3
WOD:
For Time:
-100 Double Unders
-90 Walking Lunges
-80 Russian Kettlebell Swings, 70/53lb
-70 Burpees
Modify: Single Unders x 3, Less wt
Scale: 1/2 of all
50+: 53/35lb
Competition: Lunge with Dumbbells, 25/15lb, American Swings
Endurance: 2RFT
Time Cap: 25 Min.

Tuesday, 3-20 WOD

For Wt.
Front Squat
3-3-3-3-3
Post sum of wt used for successful sets
WOD:
25 Min. AMRAP:
-15 Overhead Squats, 95/65lb
-25 Back Extensions
-Run 800m
Modify: Less wt
Scale: 10-15 Min. AMRAP
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 40 Min. AMRAP