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

Sunday, 9/30 WOD

WOD:
3 Attempts for max unbroken:
-Wall Ball, 20/14lb to 10/9’
-Pull ups
-DU
-Handstand Push Ups
Rest 2 Min. Between Each Set
Post Total and best round of each. 
Modify: less wt, banded/jumping, ab mat/box/shoulder taps x 2
50+: 16/10lb, Purple/Green Band
Competition: 30/20lb, Chest to Bar

Saturday, 9/29 WOD Happy Weddings to all of our newlyweds

Partner WOD:
For Time:
-Honeymoon Carry, One Partner Carries Down, Another Carries Back.
 -Partner A Does 30 Kettlebell Swings, 53/35lb   
-While Partner B Does 50 Air Squats
-Switch
-Fireman Carry, One Partner Carries Down, Another Carries Back.
-Partner A Does 30 Kettlebell Swings, 53/35lb   
-While Partner B Does 50 Air Squats
-Switch
-Piggyback Carry, One Partner Carries Down, Another Carries Back.
-Partner A Does 30 Kettlebell Swings, 53/35lb   
-While Partner B Does 50 Air Squats
-Switch
-Piggyback Carry, One Partner Carries Down, Another Carries Back.
Modify: Sandbag Carry, 40/25lb, Less wt
Scale: 1/2 Reps
50+: Sandbag Carry, 35/25lb
Competition: 70/53lb, All Honeymoon
Endurance: Each Partner Carries Down and Back, Add 1 more round with piggyback.


Friday, 9/28 WOD

WOD:
For Time:
-Row 1k
3 Rounds:
-10 Deadlift, 225/145lb
-15 GHD Sit Ups
 -25 Push Ups
-Row 1k
Modify: less wt, ab mat
Scale: 1/2 distance, 2 Rounds
50+: 185/125lb, 40/25lb
Competition: 315/185lb
Endurance: Row 2ks
Time Cap: 25 Min.

Thursday, 9/27 WOD

WOD:
For Burpees:
Every 2 Min. for 20 Min, do:
-6 Overhead Squats, 95/65lb
-25 Double Unders
-Bar Facing Burpees
Modify: Less wt, Single Unders x 2
Scale: 10 Min.
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 3 Min Rounds and make them Burpee Box Jumps, 24/20”

Wednesday, 9/26 WOD

WOD:
5 3-Min. Rounds of:
-20 Push Press, 115/80lb
-Max Strict Pull Ups
-Rest 2 Min.
Modify: Less wt, kip/band/jumping/ring rows
Scale: 3 Rounds
50+: 95/65lb, Kipping
Competition: 135/95lb, Weighted Pull ups, descending each round:  50/25lb, 40/20lb, 30/15lb, 20/10lb, 10/5lb
Endurance: Row 400m During the 2 Min. Rest

Tuesday, 9/25 WOD

Technique/Strength
Full Clean and Split Jerk for Wt
1-1-1-1-1
WOD:
10 RFT:
-10 Back Squats, 135/95lb
-Run 100m
-Rest 30 Sec.
Modify: Less wt
Scale: 3-7RFT
50+: 95/65lb
Competition: Vested, 20/14lb
Endurance: Run 400s
Time Cap: 25 Min.

Monday, 9/24 WOD

Technique/Strength:
Full Snatch for Wt
1-1-1-1-1
WOD:
For Time:
-21 Thrusters, 95/65lb
-5 Rope Climb to 15'
-15 Thrusters, 115/80lb
-5 Rope Climb
-9 Thrusters, 135/95lb
-5 Rope Climb
Modify: Climb to 10', Up/Downs x 2, less wt
Scale: 12-9-6, Rope x 3s
50+: 75/55lb, 95/65lb, 115/80lb, Climb to 10'
Competition: 115/80lb, 135/95lb, 155/105lb, Short Rope
Endurance: Run 800m After each round
Time Cap: 20 Min.

Sunday, 9/23 WOD

WOD:
-Row 1k
5 Rounds of:
-10 Ring Dips
-10 Front Squats, 135/95 (no squat rack)
-Row 1k
Modify: Banded/Box, less wt
Scale: 1/2 Distance, 3 Rounds
50+: Purple/Green Band, 95/65lb
Competition: 165/115lb
Endurance: 2ks
Time Cap: 25 Min.

Saturday, 9/22 WOD

WOD:
2RFT:
-100/70 Battle Rope
- 75 Situps
- 50 Burpees
Scale: 1RFT
Competition: Vested, 20/14lb
Endurance: 3RFT
Time Cap: 25 Min

Friday, 9/21 WOD

Strength:
Push Press for wt
1-1-1-1-1
WOD:
12 Min. AMRAP:
3-6-9-12-15-18-etc.
-Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
Modify: less wt
Scale: 7 Min.
50+: 16/10lb, 55/35lb
Competition: 30/20lb, 95/65lb
Endurance: 30 Min.  Add 100m Row increasing by 100s

Thursday, 9/20 WOD

WOD:
5RFT:
-Run 400m
-12 Handstand Push Ups
-12 Back Squats, 135/95lb
Modify: Less wt, ab mat/box/shoulder tap x 2
Scale: 2-4RFT
50+: 95/65lb, 1 25lb plate + 1 ab mat
Competition: 185/125lb, Strict
Endurance: 800s
Time Cap: 35 Min.

Wednesday, 9/19 WOD

Technique:
Every 90 Sec, for 5 Rounds, Do 3 High Hang Squat Cleans @ 50% of 1RM Full Clean
WOD:
For Time:
-21Pull Ups
-75 Double Unders
-15 Pull Ups
-50 Double Unders
-9 Pull Ups
-25 Double Unders
Modify: Single under x 3, Banded/Jumping/Ring Rows
Scale: Take out first round
50+: Purple/Green Band
Competition: Ring Muscle Ups instead of Pull Ups 9-6-3
Endurance: Add 24/100 Set
Time Cap: 12 Min.

Tuesday, 9/18 WOD

Strength:
Shoulder Press For Wt.
2-2-2-2-2
WOD:
3RFT:
-10 Overhead Squats, 115/80lb
-20 Box Jumps, 24/20”
-30 GHD Sit Ups
Modify: less wt, ab mat, less ht
Scale: 1/2 Reps
50+: 95/65lb, 20/18” step ups
Competition: 135/95, 30/24”
Endurance: Add 40 Burpees to the end of each round.
Time Cap: 20 Min.

Monday, 9/17 WOD

Technique:
Every 90 Sec, for 5 rounds Do 3 Snatch Balance @ 50% of 1RM Snatch
WOD:
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift.
Scale: Snatch 1-1-1-1-1 Clean 1-1-1-1-1 Deadlift 1-1-1-1-1 Post
Endurance: Do 5 Burpees Each Min along with lift.

Sunday, 9/16 WOD "Randy"

Strength:
Bench Press For Wt
3-3-3-3-3
WOD:
“Randy”
For Time:
-75 Power Snatch, 75/55lb
Modify: Less wt
Scale: 35-55 Reps
50+: 55/35lb
Competition: 95/65lb
Endurance: Add 75 Push Ups and then 75 Sit Ups and then 75 Air Squats

Saturday, 9/15 "Partner WOD"

“Partner WOD”
-100 Wall Ball back and forth over pull up bar, 8/7’, 20/14lb
-50 Tire Flips back and forth
-100 Box Jump back and forth, 24/20”
-50 Power Cleans back and forth, 135/95lb
Preferably same sex teams, modify accordingly if not.
Modify: Less wt, Less ht
Scale: 1/2 Reps
50+: 16/10lb, 20/18” Step Ups, 115/80lb
Competition: 30/20lb, 30/24”, 165/115lb
Endurance: Run 1 Mile at Start While Partner Rows 1 Mile, Switch at End
Time Cap: 30 Min.

Friday, 9/14 WOD

For Time:
-Row 1 Mile
-Run 1 Mile
-150 Double Unders
-Battle Rope, 150/100
Modify: Single Unders x 3
Scale: 1/2 Reps and Distance
Competition: Vested, except for DU, 20/14lb
Endurance: Row 2k, Run 1.5 Miles, 200 DU, 250/150 BR
Time Cap: 35 Min.

Thursday, 9/13 WOD

Strength:
Deadlift for Wt.
3-3-3-3-3
WOD:
-80 Thrusters for time.
Start @ 75/55lb.  Rest only in lockout or Front Rack.
For Each time reps stop, men add 20lb and women add 10lb.
Modify: Start @ less wt
Scale: 40-60 Reps
50+: Start @ 55/35lb
Competition: Start @ 95/65lb
Endurance: Every time reps are broken, row 1k and then add the wt.
Time Cap: 20 min.

Wednesday, 9/12 WOD

Technique:
6 Min. EMOM, @ 90% of 1RM
-1 Full Snatch
WOD:
4RFT:
-30 Walking Lunges
-20 Pull Ups
-10 Handstand Push Ups
Modify: Banded/Jumping/Ring Rows, Box/ab mat/Shoulder tap x 2
Scale: 2-4RFT
50+: Purple/Green band, 1 25lb plate + ab mat
Competition: Chest to Bar, 6” Deficit
Endurance: 6RFT

Tuesday, 9/11 WOD

Strength:
Back Squat for WT.
3-3-3-3-3
WOD:
For Time:
-10 Wall Ball, 20/14lb to 10/9’
-25 Burpees
-40 Russian Kettlebell Swings, 70/53lb
-20 WB
-25 Burpees
-30 KB
-30 WB
-25 Burpees
-20 KB
-40 WB
-25 Burpees
-10 KB
Modify: less wt
Scale: Start @ 20 WB, Stop @ 20 KB
50+: 16/10lb, 53/35lb
Competition: 30/20lb
Endurance: Go to 50s
Time Cap: 25 Min.

Monday, 9/10 WOD

Technique:
6 Min. EMOM, @ 90% of 1RM
-1 Full Clean and Split Jerk
WOD:
5RFT:
-3 Rope Climb to 15’
-10 Push Press, 115/80lb
Modify: Climb to 10’ or Up/Downs x 2, less wt
Scale: 2-4RFT
50+: 75/55lb
Competition: 135/95lb, Legless
Endurance: Add 15 Burpees and a 500m Row to each round.
Time Cap: 15 Min.