Sunday, 11/18 WOD

2RFT:
-Row 500m
-25 Ring Dips
-25 Front Rack Lunges, 95/65lb
-25 Push Press, 95/65lb
Modify: Banded, Less wt
Scale: 1RFT
50+: 75/55lb, Green/Purple Band
Competition: 115/80lb
Endurance: 3RFT
Time Cap: 25 Min.

Saturday, 11/17 WOD

3RFT:
-100/70 Battle Rope
-50 Box Jumps, 24/20”
-50 Back Extensions
Modify: Less Ht
Scale: 1/2 Reps
50+: 20/18” Step Ups
Competition: 30/24”
Endurance: 4RFT
Time Cap: 30 Min.

Friday, 11/16 WOD

WOD:
5 Min. AMRAP:
-Run 100m
-5 Power Clean, 135/95lb
Rest 5 Min.
5 Min. AMRAP:
-Run 100m
-10 Power Clean, 115/80lb
5 Min. AMRAP:
-Run 100m
-15 Power Clean, 95/65lb
Modify: Less wt
50+: 115/80lb-95/65lb-75/55lb
Competition: 155/105lb-135/95lb-115/80lb
Endurance: 8 Min. AMRAPs with 2 Min Rests

Thursday, 11/15 WOD

Strength:
Front Squat
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
7RFT:
-7 Toes to Bar
-9 Sumo Deadlift High Pull, 75/55lb
-11 Wall Ball, 20/15lb to 10/9’
Modify: Knee Raises, Less wt
Scale: 3-5RFT
50+: 16/12lb
60+: Knee Raises, 65/45lb, 14/10lb
Competition: 95/65lb, 30/20lb
Endurance: 10RFT
Time Cap: 20 Min.

Wednesday, 11/14 WOD

Strength:
Shoulder Press
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
For Time:
-21 Handstand Push Ups
-50 Double Unders
-9 Kettlebell Swings, 70/53lb
-15 HSPU
-50 Double Unders
-15 KB
-9 HSPU
-50 Double Unders
-21 KB
Modify: Less wt, ab mat/box/shoulder taps x 2, single under x 3
Scale: 1/2 Double Unders, and 12-9-6
50+: 25lb Plate + ab mat, 53/35lb
60+: 45lb Plate + ab mat, 35/25lb
Competition: Handstand Walk 75’/50’/25’
Endurance: Add 27 Round on each end
Time Cap: 15 Min.

Tuesday, 11/13 WOD

Strength:
Deadlift
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
6RFT:
-12 Air Squats
-10 Calorie Row
-8 Pull Ups
*Every 90 Seconds You Must Do 3 Thrusters, 135/95lb
Modify: Banded/Jumping/Ring Rows, Less wt
Scale: 3-5RFT
50+: 115/80lb
60+: 95/65lb
Competition: 155/105lb
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 11/12 WOD "Burping Randy"

Strength:
Back Squat
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
“Burping Randy”
For Time:
-75 Power Snatch, 75/55lb
*EMOM 3 Burpee Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 50, 2 Burpee Box Jumps EMOM
50+: 65/45lb, 20/18” Step Ups
Endurance: 5 Burpee Box Jumps EMOM
Time Cap: 25 Min.

Sunday, 11/11 WOD "Ryan"

"Ryan"
5RFT:
-7 Muscle Ups
-21 Burpees
Modify: 7 Pull Ups and 7 Ring Dips Banded if neede
Scale: 2-4RFT
50+: 7 Pull Ups and 7 Ring Dips, Green/Purple Band


Saturday, 11/10 WOD

Open Gym 10am-2pm

Friday, 11/9 WOD

For Time:
-20 Deadlift, 225/145lb
-40 Push Press, 75/55lb
-60 Air Squats
-15 Deadlift
-30 Push Press
-45 Air Squats
-10 Deadlift
-20 Push Press
-30 Air Squats
-5 Deadlift
-10 Push Press
-15 Air Squats
Modify: Less wt
Scale: Start at 15 Deadlift
50+: 205/135lb, 65/45lb
60+: 185/125lb, 55/35lb
Endurance: Add Runs: 1 Mi, 1200m, 800m, 400m

Thursday, 11/8 WOD

Strength:
Thrusters For Wt
3-3-2-2-1-1
WOD:
-1 Mile Run For Time
Competition: Vested, 20/14lb
Endurance: 10K Run for Time

Wednesday, 11/7 WOD

Technique:
Every Min do 1 Full Clean,
70%-70%-75%-75%-80%-80%-85%-85%
WOD:
12RFT:
-10 Russian Kettlebell Swings, 70/53lb
-10 Box Jumps, 24/20”
-10 Push Ups
Modify: Less wt, Less ht
Scale: 4-8RFT
50+: 53/35lb, 20/18” Step Ups
Competition: 90/70lb, 30/24”
Endurance: 20RFT
Time Cap: 25 Min.

Tuesday, 11/6 WOD

Technique:
Every Min do 1 Split Jerk,
70%-70%-75%-75%-80%-80%-85%-85%
4RFT:
-7 Back Squat (From Rack), 185/125lb
-35 Double Unders
-750m Row
Modify: Less wt, Single Unders x 3
Scale: 2RFT
50+: 155/105lb
60+: 135/95lb
Competition: 225/145lb
Endurance: 6RFT
Time Cap: 25 Min.

Monday, 11/5 WOD

Technique:
Every Min do 1 Full Snatch,
70%-70%-75%-75%-80%-80%-85%-85%
WOD:
For Time:
-100 Wall Ball, 20/14lb to 10/9’
*You must do 5 Pull Ups EMOM
Modify: less wt, Banded/Jumping/Ring Rows
Scale: 50 WB
50+: 16/12lb, Green/Purple Band
60+: 14/10lb, Blue/Black Band
Competition: Chest to Bar, 30/20lb
Endurance: 150/7 Pull Up EMOM
Time Cap: 20 Min.

Sunday, 11-4 WDO

5RFT:
-Sled Push 100’, 160/115lb
-10 Thrusters, 95/65lb
-15 KB Swings, 70/53lb
Modify: Less wt
Scale: 2-4RFT
50+: 135/90lb, 75/55lb, 53/35lb
60+: 135/90lb, 65/45lb, 35/25lb
Competition: 180/135lb, 115/80lb
Endurance: Add a 400m Run to Each Round
Time Cap: 25 Min.

Saturday, 11-3 WOD "Bert"

“Bert”
For Time:
-50 Burpees
-Run 400m
-100 Push Ups
-Run 400m
-150 Walking Lunges
-Run 400m
-200 Squats
-Run 400m
-150 Walking Lunges
-Run 400m
-100 Push Ups
-Run 400m
-50 Burpees
Modify: Row Instead of Run
Scale: Stop @ 100 Squats or 1/2 Reps at same stop point, or do with a partner, sharing reps, but running together.

Friday, 11-2 WOD

WOD:
7 Min. AMRAP:
-10 Pull Ups
-10 Overhead Squats, 95/65lb
Rest 7 Min.
7 Min. AMRAP:
-10 Box Jumps, 30/24”
-10 Handstand Push Ups
Modify: Banded/Jumping/Ring Rows, Less wt, Less ht, ab mat/box/shoulder taps x 2
Scale: 5 Min. of Each
50+: Purple/Green Band, 75/55lb, 24/20”, 1 25lb Plate + 1 ab mat
60+: Blue/Black Band, 65/45lb, 20/18” step ups, 1 45lb Plate + 1 ab mat
Competition: 4 Ring Muscle Ups, 115/80lb, 36/30”, Handstand Walk 50’
Endurance: 12 Min. AMRAPs with 4 Min. Rest

Thursday, 11-1 WOD

Strength:
Deadlift for wt
5-5-4-4-3-3
Post Heaviest Successful Set
WOD:
20 Min. AMRAP:
-25 Cal Row
-25 Hip Extension
-GHD Sit Ups
Modify: Ab Mat/Bar Good Mornings
Scale: 10 Min.
Endurance: Go 30 Min, and Row 50s

Wednesday, 10/31 WOD

Strength:
For Wt.
Back Squat
5-5-4-4-3-3
Post Heaviest Successful Set
WOD:
7 Min. AMRAP:
-20 Dumbbell Push Press, 50/35lb
-40 Double Unders
Modify: Single Unders x 2, Less wt
50+: 40/25lb
60+: 35/20lb
Competition: 60/40lb
Endurance: Go 10 Min., Rest 3 Min. and Repeat with 10 Ring Dips and 10 Box Jumps, 24/20lb

Tuesday 10/30 WOD "Grace"

Technique:
10 Min. EMOM @ 50% of 1RM
-1 Clean Pull + 1 Hang Squat Clean + 1 Push Jerk
WOD:
“Grace”
For Time:
-30 Clean and Jerk, 135/95lb
*You may do Power Cleans, and any kind of shoulder to overhead
Modify: Less wt
60+: 115/80lb
Competition: 155/105lb
Endurance: Finish and Run 2 Miles

Monday, 10/29 WOD

Technique:
10 Min. EMOM, @ 50% of 1RM
-1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance
WOD:
7RFT:
-7 Power Snatch, 95/65lb
-10 Wall Ball, 20/14lb to 10/9’
-13 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 3-5RFT
50+: 75/55lb, 16/12lb
60+: 65/45lb, 14/10lb
Competition: 115/80lb, 30/20lb
Endurance: 10RFT
Time Cap: 25 Min.

Sunday, 10/28 WOD "Holbrook"

“Holbrook”
10 RFT:
-5 Thrusters, 115/80lb
-10 Pull Ups
-100m Sprint
-Rest 1 Min.
Modify: Less wt, banded/jumping/ring row
Scale: 3-7RFT
50+: 95/65lb

Saturday, 10/27 WOD

3RFT:
-Row 50 Cal.
-50 Double Unders
-50 Russian Kettlebell Swings, 53/35lb
Modify: Single Unders x 3, less wt
Scale: 1-2RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: Row 100 Cal.
Time Cap: 30 Min.

Friday, 10/26 WOD "Championship Fight"

“Championship Fight”
5 Rounds of:
-1 Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
-Box Jumps, 20/18”
-Push Press, 75/55lb
-Row for Calories
*Work 30 Sec, Rest 30 Sec, then move to next movement.  Not extra rest between Rounds.
Modify: Less wt, less ht
Scale: 2-4Rounds
50+: 65/45lb, 16/10lb, Step Ups
Endurance: Work 45 Sec, 15 Sec. Rest

Thursday, 10/25 Obstacle WOD "Beating Domestic Violence"

“Beating Domestic Violence!”
For Time:
-Run 400m
-Ninja Warrior
-Run 400m
-Monkey Rings Twice
-Run 400m
-50 Alternating Sledgehammers
-Run 400m
-20 Tire Flips
-Run 400m
-10 Wall Walks
-Run 400m
-10 Atlas Stone Tosses, 105/75lb
Modify: 20 Pull Ups, 20 Toes to Rings/Knee Raises, less wt
50+: 75/45lb
Competition: 150/105lb, Vested, 20/14lb
Endurance: Run 800s

Wednesday, 10/24 WOD

Strength:
8 Min EMOM:
-2 Overhead Squats @ 75% of 1RM
WOD:
5RFT:
-10 Power Cleans, 135/95lb
-15 Burpees Over Bar
-20 GHD Sit Ups
Modify: Less wt, ab mat
Scale: 2-4RFT
50+: 115/80lb
60+: 95/65lb
Competition: 155/105lb
Endurance: Run 400m After Each Round
Time Cap: 25 Min.

Tuesday, 10/23 WOD

For Time:
-21 Handstand Push Ups
-50 Back Extensions
-21 Front Squats, 135/95lb
-15 Handstand Push Ups
-50 Back Extensions
-15 Front Squats
-9 Handstand Push Ups
-50 Back Extensions
-9 Front Squats
Modify: Box/ab mat/shoulder tap x 2, less wt, good mornings with bar
Scale: 15-12-9 with 25 Back Extensions
50+: 115/80lb, 1 plate + 1 ab mat
60+: 95/65lb, 1 plate + 1 ab mat
Competition: 155/105lb, 6” Deficit
Endurance: 27-21-15-9
Time Cap: 25 Min.

Monday, 10/22 WOD


Technique:

8 Min. EMOM:
-2 Full Snatches @ 70% of 1RM
WOD:
3 Rounds of:
-2 Min. Rope Climb to 15’
-2 Min. Turkish Get Ups, 50/35lb
-Rest 2 Min.
Post Reps Completed of Each Exercise
Modify: Climb to 10’/Up Downs x 2, Less wt
50+: Climb to 10’, 35/25lb
60+: Climb to 10’, 25/15lb
Endurance: 5 Rounds


Sunday, 10/21 WOD "Dork"

“Dork”
6RFT:
-60 Double Unders
-30 Kettlebell Swings, 53/35lb
-15 Burpees
Modify: Single Unders x 2, less wt
Scale: 2-4RFT
50+: 35/25lb

Saturday, 10/20 "Partner WOD"

“Partner WOD”
30 Min. AMRAP:
-10 Alternating Dummbell Snatch, 50/35lb
-15 Push Ups
-20 Sit Ups
-25 Squats
*Partner A does 1st set of Snatch, then Partner B does snatch, then Partner A does Push Ups, then Partner B does Push Ups, Then Partner A does Sit Ups, and so on.
Modify: less wt
Scale: 3-5RFT
50+: 40/25lb
60+: 35/20lb
Competition: 60/40lb
Endurance: 10RFT
Time Cap: 40 Min.

Friday, 10/19 WOD

3RFT:
-1k Row
-50 Sumo Deadlift High Pulls, 75/55lb
-25 Pull Ups
Modify: Less wt, banded/jumping/ring rows
Scale: 1/2 Distance and Reps
50+: 65/45lb, Purple/Green Band
Competition: 95/65lb, 8 Bar Muscle Ups
Endurance: Row 2ks
Time Cap: 35 Min.

Thursday, 10/18 WOD

WOD:
3RFT:
-50 Wall Ball, 20/14lb to 10/9’
-50 Push Press, 75/55lb
-15 Handstand Push Ups
Modify: Less wt, ab mat/box/shoulder taps
Scale: 1/2 Reps
50+: Plate + ab mat, 65/45lb, 16/10lb
Competition: 30/20lb, 95/65lb, Handstand Walk 50’
Endurance: Add 50 Burpees to each round :-)
Time Cap: 35 Min.

Wednesday, 10/17 WOD

Strength:
Deadlift for wt
3-3-3-3-3
*Touch and Go Only
WOD:
For Time:
-40 GHD Sit Ups
5 Rounds of:
-5 Overhead Squats, 95/65lb
-10 Front Rack Lunges, 95/65lb
-40 GHD Sit Ups
Modify: Ab Mat, Less Wt
Scale: 20 GHDs, then 3 Rounds, and 20 GHDs
50+: 75/55lb
Rx+: 115/80lb
Competition: 135/95lb
Endurance: Start and finish with a 1 mile run.
Time Cap:15 Min.

Tuesday, 10/16 WOD

Strength:
Back Squat for wt
3-3-3-3-3
WOD:
4RFT:
-Run 400m
-25 Box Jumps, 24/20”
-200m Waiter’s Walk, 45/25lb
Modify: Less wt, less ht
Scale: 2-3RFT
50+: 25/15lb
Competition: Vested, 20/14lb
Endurance: Run 800s, and do 5RFT
Time Cap: 30 Min.

Monday, 10/15 WOD

Strength:
Shoulder Press For Wt
3-3-3-3-3
WOD:
5RFT:
-10 Thrusters, 95/65lb
-15 Power Cleans, 95/65lb
Modify: Less wt
Scale: 2-3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: Row 750m for each round
Time Cap: 15 Min.

Sunday, 10/14 WOD

WOD:
5RFT:
-35 Double Unders
-10 Push Press, 115/80lb
-10 Sumo Deadlift High Pull, 115/80lb
Modify: Single Unders x 3, Less wt
Scale: 3RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: Add 800m Run to Each round
Time Cap: 20 Min.

Saturday, 10/13 WOD

WOD:
For Time:
-50 Burpees
-15 Back Squats, 165/115lb
-20 Russian Kettlebell Swings, 70/53lb
-35 Burpees
-15 Back Squats
-35 KB
-20 Burpees
-15 Back Squats
-50 KB
Modify: less wt
Scale: 20-15-10/10-15-20, and 7 Back Squats
50+: 135/95lb, 53/35lb
Competition: 205/135lb
Endurance: 5-40-30-20-10/10-20-30-40-50
Time Cap: 30 Min

Friday, 10/12 WOD

For Time:
-Row 1k
5 Rounds of:
-10 Dumbbell Snatch, 50/35lb
-10 Handstand Push Ups
-Row 1k
Modify: less wt, ab mat/box/shoulder tap x 2
Scale: Row 500, 3 Rounds
50+: 40/25lb, 1 25lb plate + 1 ab mat
Competition: 60/40lb, Handstand Walk 25’
Endurance: Row 2k, 7 Rounds

Thursday, 10/11 Closed

Closed due to hurricane.  Be safe.

Wednesday, 10/10 WOD "Fran"

Technique:
Every 90 Sec, @ 60% of 1RM Jerk, do:
-1 Split Jerk and 2 Shoulder Press
WOD:
“Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Modify: Less wt, Banded/Jumping/Ring Rows
Scale: 12-9-6
50+: 75/55lb, Purple/Green Band
Endurance: Rest 2 Min. and Repeat :-)

Tuesday, 10/9 WOD

Strength:
Deadlift for weight
5-5-5-5-5, touch and go only
WOD:
4RFT:
-Run 400m
-200m Farmer’s Walk, 50/35lb Dumbbells/Kettlebells
Modify: less wt, row
Scale: 2RFT
50+: 40/25lb
Competition: Vested, 20/14lb
Endurance: 800s and 400s
Time Cap: 25 Min.

Monday, 10/8 WOD Happy Marriage Devon and Axel!

Technique:
Every 90 Sec, @ 70% of 1RM Full Snatch, do:
-1 Snatch Balance and 2 Overhead Squats
WOD:
For Time:
-3 Rope Climb to 15’
-30 Wall Ball, 20/14lb
-30 Box Jump, 24/20”
-30 GHD Sit Ups
-2 Rope Climb
-20 Wall Ball
-20 Box Jump
-20 GHD Sit Ups
-1 Rope Climb
-10 Wall Ball
-10 Box Jump
-10 GHD Sit Ups
Modify: Climb to 10’ or Up/Downs x 2, less wt, less ht
Scale: 1/2 of WB and BJ
50+: Climb to 10’, 16/10lb, 20/18” Step Ups
Competition: Short Rope, 30/20lb, 30/24”
Endurance: Add a 4/40 Round
Time Cap: 14 Min.

Sunday, 10/7 WOD

8RFT:
-5 Front Squats, 135/95lb
-10 Burpees
-15 Pull Ups
Modify: less wt, banded/jumping/ring rows
Scale: 4-5RFT
50+: 95/65lb, Purple/Green band
Competition: 155/105lb
Endurance: Add 300m Row to each round
Time Cap: 25 Min.

Saturday, 10/6 WOD

Strength:
Bench Press for Wt
5-5-5-5-5
WOD:
For Time:
-20 Toes to Bar
-50 Double Unders
-5 Handstand Push Ups
-15 T2B
-50 Double Unders
-10 HSPU
-10 T2B
-50 Double Unders
-15 HSPU
-5 T2B
-50 Double Unders
-20 HSPU
Modify: Knee Raises, Single Under x 3, ab mat/Box/Shoulder tap x 2
Scale: Start @ 15 T2B and Stop @ 15 HSPU
50+: 1 25lb plate + 1 ab mat
Competition: Strict HSPU
Endurance: Run 400m with every set of DU
Time Cap: 15 Min.

Friday, 10/5 WOD "Randy's hot for Karen"

“Randy’s Hot For Karen”
For Time:
-150 Wall Ball, 20/14lb
*EMOM: Do 5 Power Snatch, 75/55lb
Modify: Less wt
Scale: 75 Wall Ball, EMOM do 2 Power Snatch
50+: 16/10lb, 55/35lb
Endurance: EMOM Add 2 Burpees
Time Cap: 20 Min.

Thursday, 10/4 WOD

Strength:
Overhead Squat for Wt
5-5-5-5-5
WOD:
4RFT:
-Row 25 Cal
-25 Box Jumps, 24/20”
-25 Russian Kettlebell Swings, 70/53lb
Modify: less wt, less ht
Scale: 2RFT
50+: 20/18” step ups, 53/35lb
Competition: 30/24”, American Swings
Endurance: 6RFT

Wednesday, 10/3 WOD "CF Total"

“CF Total”
For Wt.
1RM:
-Back Squat
-Shoulder Press
-Deadlift

Tuesday, 10/2 WOD

Technique/Strength:
Push Jerk for Wt.
1-1-1-1-1
WOD:
15 Min. AMRAP:
-Run 200m
-15 Sit Ups
Modify: Row instead
Scale: 9 Min. AMRAP
Competition: Vested, 20/14lb
Endurance: Run 400s, Make it 25 Sit Ups and go 30 Min.

Monday, 10-1 WOD "Elizabeth"

Technique:
8 Min. EMOM:
-1 Snatch Pull + 1 Snatch High Pull + 1 Hang Squat Snatch
@ 60% of 1RM
WOD:
“Elizabeth”
For Time:
21-15-9
-Squat Clean, 135/95lb
-Ring Dips
Modify: less wt, banded/box
Scale: 12-9-6
50+: 95/65lb, Purple/Green band
Endurance: Finish rest 1 minute and Run 1 Mile