Saturday, 1-3 WOD

4RFT: 
-10 Front Squats, 95/65lb
-15 KB Swings, 53/35lb
-20 Box Jump, 24/20”
Transition: lighten KB & FS, lower box
Scaled: 2RFT
Competition: FS 135/95, KB 70/53lb, BJ 30/24”

Time Cap: 20 Min.

Friday, 1-2 WOD

80RFT:
-1 Wall Ball, 20/14lb
-1 Burpees
Catch the WB after each throw.
Transition: lighten WB
Scaled: 20RFT
Competition: 30/20lb WB
Time Cap: 20 Min.


Thursday 1-1 WOD Happy New Year!!!

"Randy on the Run"
For Time:
-Run 1 Mile
-75 Snatches (Power or Squat), 75/50lb
-Run 1 Mile

Scaled: 1/2 distance and reps

Wednesday, 12-31 WOD

For Time:
-20 Handstand Push Ups
-25 Sit Ups
-5 Chest to Bar Pull Ups
-15 HSPU
-25 Sit Ups
-10 C2B
-10 HSPU
-25 Sit Ups
-15 C2B
-5 HSPU
-25 Sit Ups
-20 C2B
Transition: Pull Ups (banded), modify HSPU
Scaled: 1/2 Reps, round up on odd

Time Cap: 20 Min.

Tuesday, 12-30 WOD "Loredo"

"Loredo"
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps

Run 400 meters

Scaled: 3RFT

Monday, 12-29 WOD

Part A. 7 Min. EMOM
@85% of 1RM Squat Clean, do
-1 Deadlift + 1 Squat Clean

Part B. 5RFT:
-5 Overhead Squats, 95/65lb
-40 Double Unders
12 Min. Time Cap
Transition: less wt, single unders x 3

Competition: OHS 135/95lb

Saturday, 12-27 WOD

3RFT:
-5 Rope Climb
-15 Back Squats, 115/80
-25 Box Jump
No Squat Rack

Competition: 135/95lb
40-49: 95/65lb
50 & up: 75/55lb
Transition: less wt., modify rope climb, lower box
Scaled: 2RFT

Friday, 12-26 WOD

Wods at 10am, 11am, and 12pm only.
3RFT:
-Run 600m
-10 Deadlift, 275/185lb
-25 GHD Sit Ups

40-49: 255/165lb
50 and up: 225/145lb
Transition: less wt., ab mat
Scaled: 1/2 distance and reps

Time Cap: 25 Min.

Wednesday, 12-24 WOD "12 Days of CrossFit"

Wods at 9 & 10am only.
"12 Days of CrossFit"
Rep scheme follows the song “12 Days of Christmas”
You must use a weight that you can do all movements with.
For Time:
1  Overhead Squat
2  Burpees
3  Thrusters
4  Box Jump, 24/20”
5  Power Snatch
6  Pistols
7  Shoulder to Overhead
8  Push Ups
9  Front Squats
10 Overhead Lunges in place with plate
11 Hanging Power Cleans
12 Handstand Push Ups

Rx: 115/80lb
Competition Wt.: 135/95lb
40-49: 95/65lb
50 & up: 75/45lb

Transition: less wt., lower box

Tuesday, 12-23 WOD- "Grady is OLD!!!!"

"Grady is OLD!!!!"
2RFT:
40  calorie row
40  Wall Ball
40  KB Swings, 70/53lb
40  Knees to Elbows

50 and up: KB 53/35lb, WB 16/10lb
Transition: less wt., banded
Scaled: 1RFT

Time Cap: 20 Min.

Monday, 12-22 WOD

Part A. Hanging Squat Snatch
3-3-3-3-3  all at the same wt.: 70% of 1RM
Part B. 10 Min. AMRAP:
-20 Double Unders

-2 Muscle Ups

Transition: 40 Single Unders, 5 Toes to Rings

Saturday, 12-20 WOD

Saturday
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

40-50: 125/85lb
50-60: 115/80lb
60 and up: 105/75lb
Transition: lighten load, power cleans/push press as needed


Friday, 12-19 WOD

For Time:
-Run 400m
-200m Farmer’s Walk, 140/110lb (Kettlebells)
-Run 400m
-100 Battle Rope
-Run 400m
-200m Waiter’s Walk, 45/25lb (Plates)
-Run 400m
-Push Sled 300’, 360/225lb
-Run 400m

Transition: less wt. on sled, waiter’s and farmer’s walk.
Scaled: Run 200m, 1/2 distance and reps

Thursday, 12-18 WOD

Part A. 5 Min EMOM- all same wt.
-Power Snatch + Hang Power Snatch
Part B. 5 Min EMOM- all same wt.
-Snatch + Hang Snatch
Part B. 10 Min EMOM- all same wt. (heavy)
On the odd minutes, do:
5 Front Squats
On the even minutes, do:
Max effort L-sit hang


Transition: modify L-sit hang.

Wednesday, 12-17 WOD

Wednesday
4RFT:
-10 Handstand Push Ups
-15 Toes To Bar
-20 Wall Ball, 20/14lb

Transition: modify HSPU, feet above hips, less wt. on WB
Scaled: 2RFT

Tuesday, 12-16 WOD

Tuesday
Part A. For Wt.
Turkish Get Ups with a Barbell
1-1-1-1-1
Part B. For Time: 
21-15-9
-Hanging Power Clean, 115/80lb
-Burpee Box Jump, 24/20”
-Thrusters, 115/80lb

40-49: 105/70lb
50-59: 95/65lb
60 and up: 85/60lb
Transition: Lower wt. and box ht.

Scaled: 15-12-9

Monday, 12-15 WOD

20 Min AMRAP:
-10 Chest to Bar Pull Ups
-20 Back Squats, 95/65lb (no squat racks)
-30 Double Unders

50 and up: 85/55lb, regular pull ups
Transition: banded pull ups, less wt., single unders x 2

Scaled: 12 Min AMRAP 

Saturday, 12-13 WOD

For Time:
-75 KB Swings, 53/35lb
-1 Mile Run
-75 KB Swings, 53/35lb

Transition: Lighten KB
Scaled: Transition as needed, 40 KB/800m Run/40KB

Friday 12-12 WOD

How Fast Can You Get To 300?
The Rep Goal is 300.  The Movements, and Order Are:
-1 Min Wall Ball, 20/14lb
-30 Sec Rest
-1 Min Burpees
-30 Sec Rest
-1 Min Push Press, 95/65lb
-30 Sec Rest
-1 Min GHD Sit Ups
-30 Sec Rest
-1 Min Over Head Walking Lunges with a Plate, 45/25lb
-30 Sec Rest

Transition: Lighten WB, PP, and Lunges, Ab Mat
Scaled: Transition as needed, 150 is the rep goal.

Thursday, 12-11 WOD

Part A. For Weight, Front Squat
3-3-3-3-3
Part B. 10 Min EMOM
1 Clean + 1 Front Squat +1 Jerk
@ 80% of 3RM Front Squat From Part A

Wednesday, 12-10 WOD

4RFT:
-20 Pull Ups
-30 Box Jump, 24/20"
-40 Push Ups

Transition: Lower BJ, Banded Pull Ups
Scaled: 2RFT


Tuesday, 12-9 WOD

Part A. For Weight, Deadlift
5-5-5-5-5
Part B. For Time:
21-15-9
-Handstand Push Ups
-Dumbbell Snatch, 40/25lb
(21-15-9 on each arm)

Transition: Modify HSPU, Lighten DB
Scaled: 12-9-6

Thursday, 12-4 WOD "Lynne"

"Lynne"
5 Rounds for Reps:
-Body Weight Bench Press
-Pull Ups
There is NO time component.  Rest as needed between all.
You go until you come off the bar, or rack the bar.

Transition: Banded PUs, Lower % of BW on Bench Press.
Scaled: Transition as needed and 3 Rounds.

Wednesday, 12-3 WOD

Part A. For Weight
Push Press
3-3-3-3-3
Part B. 10 Min AMRAP
-5 Squat Clean, 95/65lb
-30 Double Unders

Transition: Less Wt., and 60 Single Unders

Tuesday, 12-2 WOD

Part A. For Weight
Back Squat
3-3-3-3-3
Part B. For Time:
12-9-6
-Bar Muscle Ups
-Deadlift, 315/205lb

40-44: 295/185lb
45-49: 275/175lb
50-54: 255/165lb
55-59: 235/155lb
60 & up: 215/145lb

Transitional: Banded MUs or Pull ups and dips, loss wt. on DL

Monday, 12-1 WOD

4RFT:
-Run 400m
-15 Push Ups
-15 Box Jump, 24/20"
-15 Knees to Elbows

Transitional: Modify as needed, and lower Box Jumps
Scaled: 2RFT and transitional as needed

Saturday and Sunday, 11-29 and 11-30

Closed for Holiday Weekend

Friday, 11-28 WOD "Eva"

“Eva”
5RFT:
-Run 800m
-30 Kettlebell Swings, 70/53lb
-30 Pull Ups

50 & up Rx: KB 53/35lb

Transition: Lighten KB, and Banded Pull Ups

Scaled: 2RFT with Transition adjustments as needed


Thursday, 11-27 WOD "Happy Thanksgiving!!!!"

Happy Thanksgiving
Open Gym 9-10am

Wednesday, 11-26 WOD

Part A. Deadlift for Wt.
3-3-3-3-3
Rest 2 min between
Part B.  20 Min. AMRAP
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Transition: Modify Rope Climbs, and 60 Single Unders


Scaled: 12 Min. AMRAP with transition adjustments as needed

Tuesday, 11-25 WOD

“Kracie” (this is not a named wod, but a blend of Kelly and Grace)
5 RFT:
-6 Clean and Jerk, 135/95lb
-30 Box Jump, 24/20”
-30 Wall Ball, 20/14lb to 10’

40-49 Rx: 115/85lb, Ladies to 9’
50 & up Rx: 95/65lb, 20/18”, 14/10lb to 9’

Transition: lighten weight, lower box jump, lighten med ball as needed.


Scaled: 2RFT, with transitional adjustments as needed

Monday, 11-24 WOD "Michael"

“Michael”
3RFT:
-Run 800m
-50 Sit Ups
-50 Back Extensions

The Rx workout has two versions:
Ab Mat, or GHD.  Either is Rx


Scaled: 2RFT

Saturday, 11-22 WOD "Rocket"

Open Gym, 9 & 10am

"Rocket"
30 Min. AMRAP:
-Swim 50 yards
-10 Push Ups
-15 Squats

Scaled: 15 Min. AMRAP

Time: TBA  Location: Augusta Aquatic Center on Damascus Rd, next to Daniel Field

Friday, 11-21 WOD "Tommy Mac"

"Tommy Mac"
2RFT:
-12 Burpees
-12 Thrusters
-12 Burpees
-12 Power Snatch
-12 Burpees
-12 Push Jerks
-12 Burpees
-12 Hanging Squat Cleans
-12 Burpees
-12 Overhead Squats
-12 Burpees

Rx Wt.:115/75lb
Masters 40-49: 95/65lb
Masters 50-59: 85/55lb
Masters 60 & Up: 75/45lb

Transition: 75/45lb
Scaled: 75/45lb, 1RFT

Thursday, 11-20 WOD

Part A. 15 Min. to establish 1RM Snatch
Part B. 15 Min. to establish 1RM Clean and Jerk
Part C. 15 Min. to establish 1RM Front Squat (from rack)

Wednesday, 11-19 WOD "Helen"

"Helen"
3RFT:
-Run 400m
-21 Kettlebell Swings, 53/35lb
-12 Pull Ups

Transition: Light KB, and banded PUs
Scaled: 2RFT, plus transition

Tuesday, 11-18 WOD

3RFT:
-5 Muscle Ups
-15 Handstand Push Ups
-25 GHD Sit Ups

Competition: on Parrelettes
Transition: Modify all Movements as needed
Scaled: 2RFT, and Modify as needed

Monday, 11-17 WOD "Meagan's WOD"

"Meagan's WOD"
With a weighted Backpack: 
men: 30lb women: 20lb
-Row 1000m
-60 Walking Lunges (30 each leg)
-30 K2E on rings
-30 Wall ball 20/14
-30 burpees to parallettes

Competition: 45/30lb
Transition: No backpack

Scaled: 1/2 Distance and reps (no backpack)

Saturday, 11-15 WOD "Angie"

“Angie”
For Time: 
-100 Pull Ups
-100 Push Ups
-100 Sit Ups
-100 Squats
In that order.

Transition: Banded Pull Ups

Scaled: Banded Pull Ups & 40 of each.

Friday, 11-14 WOD

Part A. For Weight: Shoulder Press
3-3-3-3-3
Part B. 5 Min. AMRAP
-10 BW Deadlift
-10 Ring Dips

Transition: Less wt., and banded dips


Thursday, 11-13 WOD

Part A. For Weight
4 Sets of:
-3 Front Squat/6 Back Squat
all at the same wt., rest as needed between

Part B. 10 Min. EMOM Full Snatch
Min. 0-3 @ 70% of 1RM
Min. 4-7 @ 80%
Min. 8-10 @ 85-95%

Wednesday, 11-12 WOD

For Time:
-10 Burpees
-20 Double Unders
-Run 400m
-15 Burpees
-30 Double Unders
-Run 400m
-20 Burpees
-40 Double Unders
-Run 400m
-25 Burpees
-50 Double Unders

-Run 400m

Transition: 3x Single Unders

Scaled: Transition, but stop after 120 Single Unders

Tuesday, 11-11 WOD Veteran's Day WOD- "Jorge"

Happy Veteran's Day
"Jorge"
For Time:
-30 GHD Sit Ups
-15 Squat Cleans, 155/105lb
-24 GHD Sit Ups
-12 Squat Cleans
-18 GHD Sit Ups
-9 Squat Cleans
-12 GHD Sit Ups
-6 Squat Cleans
-6 GHD Sit Ups
-3 Squat Cleans

Transition: Ab Mat, and Less Wt.

Scaled: Transition, and 1/2 Reps (when odd, round up)

Monday, 11-10 WOD "Augusta Winter Throwdown WOD"

"Augusta Winter Throwdown WOD"
20 Min. AMRAP
-Row 25 Cal.
-5 Rope Climb
-25 Overhead Squats
-25 Toes Through Rings
-25 Handstand Push Ups
-25 Wall Ball, 20/14lb

Scaled:
20 Min. AMRAP
-Row 25 Cal
-10 Modified Rope Pull Ups
-25 Overhead Squats, 85/55lb
-25 Knees to Elbows
-25 Push Ups
-25 Wall Ball, 20/14lb to a 10/9’ Line

Masters 40-49
20 Min. AMRAP
-Row 25 Cal.
-5 Rope Climb
-25 Overhead Squats, 95/65lb
-25 Toes Through Rings
-25 Push Ups
-25 Wall Ball, 20/14lb to a 10/9’ Line

Masters 50 & Up
20 Min. AMRAP
-Row 25 Cal.
-10 Modified Rope Pull Ups
-25 Overhead Squats, 85/55lb
-25 Knees to Elbows
-25 Push Ups
-25 Wall Ball, 14/10lb to a 10/9’ Line


If you finish 1 round, your next round begins at Wall Ball and works backwards.

Saturday, 11-8 WOD "Ozzy"

"Ozzy"
7RFT:
-11 Deficit HSPU
-1000m Run
deficit is on 45lb plates (not competition plates)

Transition: Modify HSPU as needed
Scaled: Modify HSPU as needed and 3RFT

Friday, 11-7 WOD

Part A. For Weight
Bench Press
5-5-5-5-5

Part B. For Time:
-30 Muscle Ups
you may choose bar or rings

Thursday, 11-6 WOD

Part A. 4 Sets of:
3 Front Squats/6 Back Squats, all the same wt.

Part B. 10 Min EMOM of Clean and Jerk
Min 0-3 @ 70% of 1RM
Min 4-7 @ 80%
Min 8-10 @ 85-95%

Wednesday, 11-5 WOD

2RFT:
-25 Wall Ball, 20/14lb
-25 Kettlebell Swings, 53/35lb
-25 Box Jump, 20/18"
-25 GHD Sit Ups
-25 Burpees
-100 Double Unders
-Rest 1 Min.

Competition:  WB-30/20lb, KB-70/53lb, BJ-24/20"
Transition: WB-14/10lb, KB-35/25lb, BJ-18/12", 300 Single Unders
Scaled: Same as transition, but 1RFT.

Tuesday, 11-4 WOD

Part A.
For Weight:
Overhead Squat
3-3-3-3-3
Part B. For Time:
21-15-9
-Snatch 115/75lb
-Toes To Bar

Transition: Feet waist high, 95/65lb
Scaled: Same as transition and 12-9-6

Monday, 11-3 WOD "Sham"

"Sham"
7RFT:
-11 BW Deadlifts
-100m Sprint

Transition: 50% BW Deadlifts
Scaled: 50% BW and 4RFT

Saturday, 11-1 WOD

For Time:
-20 Burpees
-20 Box Jump, 24/20"
-5 Thrusters, 95/65lb
-15 Burpees
-20 Box Jump
-10 Thrusters
-10 Burpees
-20 Box Jump
-15 Thrusters
-5 Burpees
-20 Box Jump
-20 Thrusters

Competition: 115/75lb
Transition: 75/55lb, Box Jump 20/18"

Scaled: 1/2 (when odd, round up)

Friday, 10-31 WOD

4RFT:
-Row 500m
-20 Pull Ups
-50 Double Unders

Competition: Chest to Bar
Transition: Banded Pull Ups, 150 Single Unders

Scaled: 2 RFT

Thursday, 10-30 WOD

Part A.
4 Sets with the same weight of:
4 Front Squats/8 Back Squat

Part B.
Max Hand Snatch then drop 10-15% for 3 sets of the same complex.

Wednesday, 10-29 WOD

"Obstacle Day"
For Time:
-Run 400m
-40 Ring Extensions
-Run 400m
-8 Wall Walks
-Run 400m
-12 Atlas Stone Lifts, 107/77lb
-Run 400m
-5 Rope Climb
-Run 400m

Competition: Run 800s
Transition: Ring Rows instead of Extensions, 25 Push Ups instead of Wall Walks, AS 77/45lb, 10 Down Ups on Rope

Scaled: 1/2 distance and reps

Tuesday, 10-28 WOD

12 Min. AMRAP
-15 Kettlebell Swings, 70/53lb
-15 Wall Ball, 20/14lb
-15 GHD Sit Ups

Competition: WB 30/20lb
Transition: KB 53/35lb, WB 14/10lb, Ab Mat Sit Ups
Scaled: 7 Min. AMRAP

Monday, 10-27 WOD

3RFT:
-5 Shoulder Press
-10 Push Press
-15 Jerk
-5 Overhead Squat
-10 Front Squat
-15 Back Squat
-5 Hanging Power Snatch
-10 Hanging Power Clean
-15 Deadlift
Rest 1 Min.

Competition: 115/75lb
Rx: 95/65lb
Transition: 75/55lb

Scaled: Instead of 5/10/15 do 3/5/7

Saturday, 10-25 WOD @ Richmond Academy Track

Part A.
RX and Scaled do same workout. 
At a standard track, 100 meter sprint, on-the-minute X 5. 
Submit slowest time for score. 

Part B. (MUST begin 10 minutes after Workout #2) 
RX and Scaled do same workout. 
At a standard track (10 minutes after Workout #2), athlete will perform 4 rounds of the following: 
13 Burpees (must jump onto 25 lb plate each burpee) 
13 Air Squats 
13 Hand Release Push ups 
14 Walking Lunges (alternate leg each lunge) 
Run 400 meters 

Friday, 10-24 WOD

 GRACEish—30 Clean and Jerks for time. 
Men and Women 18-35 (155/105)
Men and Women 35-49 (135/95) 
Men and Women 50-54 (125/85) 
Men and Women 55-59 (115/75) 
Men and Women 60-64 (95/55) 
Men and Women 65+ (55/35) 
Scaled All Ages (85/45) 

Thursday, 10-23 WOD


(7 Minute Time Cap) 
RX: 20 Double Unders (Scaled: 80 Single Unders)* 
5 Overhead Squats 
*Double unders and singles are NOT interchangeable. 
Athletes can have 3 bars available for Overhead Squats. The athlete can choose any 3 bars ranging from 35# to 165# during the event. The athlete can stay with one for the entire workout, start with lower weight and ascend or start with higher weight and descend. No restriction on bar sequence during the workout. 
Overhead Squat starts from the ground for first rep of each round. 
Score is reps x weight of OHS.

Wednesday, 10-22 WOD

For Time: 
8 Deadlifts 
7 Hang Power Cleans 
6 Power Snatches 
8 Pistols (alternating legs) or 16 Goblet Squats 
7 Ring Dips 
6 Hand Stand Push Ups (Kipping allowed) 

6 Deadlifts 
5 Hang Power Cleans 
4 Power Snatches 
6 Pistols (alternating legs) or 12 Goblet Squats 
5 Ring Dips 
4 Hand Stand Push Ups (Kipping allowed) 

4 Deadlifts 
3 Hang Power Cleans 
2 Power Snatches 
4 Pistols (alternating legs) or 8 Goblet Squats 
3 Ring Dips 
2 Hand Stand Push Ups (Kipping allowed) 


Men and Women 18-34 (135/95)
Men and Women 35-44 (115/75) 
Men and Women 45-54 (105/65) 
Men and Women 55-64 (95/55) 
Men and Women 65+ (85/45) 
Goblet Squat: 
Men and Women 35-59 (53/44) 
Men and Women 60+ (44/26) 
HSPU: 
Men and Women 50-59 may use 1 Abmat (2” riser) 
Men and Women 60+ may use 2 Abmats (4” riser) 

Scaled Division: 
8 Deadlifts 
7 Hang Power Cleans 
6 Power Snatches 
8 Jumping Pullups 
7 Jumping Chest to Bar Pullups 
6 Toes to Bar 

6 Deadlifts 
5 Hang Power Cleans 
4 Power Snatches 
6 Jumping Pullups 
5 Jumping Chest to Bar Pullups 
4 Toes to Bar 

4 Deadlifts 
3 Hang Power Cleans 
2 Power Snatches 
4 Jumping Pullups 
3 Jumping Chest to Bar Pullups 
2 Toes to Bar 

Scaled Division: 
Men and Women (75/45) 
Jumping pull-ups chin above bar 
For Toes to Bar, athlete will hang from bar and lift legs with feet rising above waist. 

Tuesday, 10/21 WOD

For Time:
With a 16 Minute Time Cap:
Men and Women 18-35
For Time:
Row 1000 meters
Then, 5 rounds of:
25 Pull Ups
7 Shoulder-to-Overhead (155/95)

Men 35-39 and Women 35-39 
For Time:
Row 1000 meters 
Then, 5 rounds of:
25 Pull Ups 
7 Shoulder-to-Overhead (135/85) 

Men 40-49 and Women 40-49 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
25 Pull Ups 
7 Shoulder-to-Overhead (125/75) 

Men 50-59 and Women 50-59 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
20 Pull Ups 
7 Shoulder-to-Overhead (115/65) 

Men 60-64 and Women 60-64 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
15 Pull Ups 
7 Shoulder-to-Overhead (105/55) 

Men and Women 65+ 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
10 Pull Ups 
7 Shoulder-to-Overhead (95/45) 

Scaled Division 
For Time: 
Row 1000 meters, then 5 rounds of:
20 Jumping Pull Ups 
7 Shoulder to Overhead (75/45) 

*For each rep not completed at the 16 minute limit, one second will be added to the time. 

Monday, 10-20 WOD

Part A.
5 Min. to find 1 Rep Max Snatch
Rest 5 Min.
Part B.
5 Min. to find 1 Rep Max Clean and Jerk
(Power or Squat, Jerk or Press)
Rest 10-15 Min.
Part C. 3 Min. for Reps of:
-Back Squat
Age 18-34 (165/115lb)
Age 35-49 (155/105lb)
Age 50-59 (135/85lb)
Age 60-64 (115/65lb)
Age 64+ (95/45lb)

Scaled: All ages (95/45lb)

Saturday, 10-18 WOD "Bring a friend day"

"Bring a friend for a free partner WOD"
For Time:
-60 Ground to Overhead (alternating reps per partner), 135/95lb
-1000m Row (Patner A. does 500m followed by partner B.)
-400m Run Together
-200m Run with partner in Fireman's Carry, then switch and repeat.

Scaled: Ground to overhead 115/75lb

Friday, 10-17 WOD "Blake"

"Blake"
4RFT:
-100' Walking Lunges with a plate overhead, 45/25lb
-30 Box Jumps, 24/20"
-20 Wall Ball, 20/14lb
-10 HSPU

Transition:
Modify wt. on lunges,
Modify ht. on box,
Modify wt. on WB,
Modify HSPU

Scaled:
Same as transition, but 1/2 reps for each round.

Thursday, 10-16 WOD

Part A. For Weight
4 Sets of:
-4 Front Squats/8 Back Squats
All the same wt., set the bar heavier than last week

Part B.
7 Sets of:
-1 Clean Pull/1 Full Clean
90 Seconds between each.
Work up to a heavy single rep.

Wednesday, 10-15 WOD

For Time:
-50 Pull Ups
-50 Burpees
-50 GHD Sit Ups
-50 Kettlebell Swings, 53/35lb

Transition:
Banded Pull ups,
AbMat Sit Ups,
KB, 35/25lb

Scaled: Same as Transition, but 25 of each.

Tuesday, 10-14 WOD

Part A. For Wt.
Snatch Balance
3-3-3-3-3
All with the same wt.

Part B. 10 Min AMRAP
-3 Muscle Ups
-8 Deadlift, 225/145lb

Transition: Modified Muscle Ups,
Modify Deadlift Wt. as needed

Scaled: Same as Transition

Monday, 10-13 WOD

For Time:
-100 Double Unders
-21 Front Squats, 115/75lb
-21 Push Press, 115/75lb
-100 Double Unders
-15 Front Squats, 115/75lb
-15 Push Press, 115/75lb
-100 Double Unders
-9 Front Squats, 115/75lb
-9 Push Press, 115/75lb

Transition: 200 Single Unders each time,
bar set at: 85/55lb

Scaled: 12-9-6 instead of 21-15-9,
Single Unders instead of Double Unders, 100 each time,
Same wt. as transition.

Saturday, 10-11 WOD- Valerie's Wedding Obstacle WOD

Valerie's Wedding Obstacle WOD
For Time:
Rx: 
-Run 400m
-100m Farmers Walk, 230/170lb
-Run 400m
-20 Tire Flips
-Run 400m
-50 Sledgehammers
-Run 400m
-40 Push Press, 95/65lb
-Run 400m
-40 SDHP, 95/65lb
-Run 400m

Transition: Farmers Walk, 170/110lb
Push Press, 65/45lb
SDHP, 65/45lb


Scaled: Same as Transition, but 200m Runs

Friday, 10-10 WOD "Cindy or Mary"

"Cindy"
20 Min AMRAP
-5 Pull Ups
-10 Push Ups
-15 Squats
or
"Mary"
20 Min AMRAP
-5 HSPU
-10 Pistols
-15 Pull Ups

Transition: Banded or Jumping Pull Ups

Scaled: 10 Min AMRAP

Thursday, 10-9 WOD

Part A. For Weight:
4 sets of 5 Front Squat/10 Back Squat
Part B. 8 Min EMOM
-3 Full Snatches at a medium/heavy wt.



Wednesday, 10-8 WOD

Part A. Split Jerk
3-3-3-3-3 with a medium weight
Part B. For Time:
Competition:
21-15-9
-Power Clean, 185/125lb
-Box Jump, 36/30”

Rx:
21-15-9
-Power Clean, 155/105lb
-Box Jump, 30/24”

Transition: 
21-15-9
-Power Clean, 95/65lb
-Box Jump, 20/12-18”

Scaled:
12-9-6
-Power Clean, 95/65lb

-Box Jump, 20/12-18”

Tuesday, 10-7 WOD

Rx:
25 Min AMRAP:
-2 Rope Climb
-15 GHD Sit Ups
-Run 400m

Transition:
25 Min AMRAP:
-4 Modified Rope Climb or 10 Banded Pull Ups
-20 Ab Mat Sit Ups
-Run 400m

Scaled: 10 Min AMRAP:
-4 Modified Rope Climb or 10 Banded Pull Ups
-20 Ab Mat Sit Ups

-Run 200m

Monday, 10-6 WOD "Coe"

"Coe"
Rx:
10RFT:
-10 Thrusters, 95/65lb
-10 Ring Dips

Transition:
10RFT:
-10 Thrusters, 65/45lb
-10 Banded Ring Dips

Scaled: 
5RFT:
-10 Thrusters, 65/45lb

-10 Banded Ring Dips

Saturday, 10-4 WOD "Riley"

"Riley"
For Time:
-Run 1.5 Miles
-150 Burpees
-Run 1.5 Miles

Scaled: For Time:
-Run 800m
-50 Burpees
-Run 800m
1/2 if needed.

Friday, 10-3 WOD

15 Min AMRAP:
-10 Handstand Push Ups
-10 Kettlebell Swings, 53/35lb
-20 Jumping Lunges

Scaled: 10 Min AMRAP

Thursday, 10-2 WOD

Part A. For Weight
4 Sets of:  Front Squat/Back Squat
-Do 5 FS, rack it, then do 10 BS without resting.
Part B. 6 Sets of:
-1 Heavy Hanging Clean and Jerk
-Rest 60 Seconds
-10 Toes to Bar


Wednesday, 10-1 WOD

Part A. For Weight
Overhead Squats
5-5-5-5-5
Part B. For Time:
-Row 500m
-30 Wall Ball
-50 Double Unders

Scaled: 20 Wall Ball and 50 Single Unders

Tuesday, 9-30 WOD

5RFT:
-Run 400m
-5 Hanging Power Cleans, 95/65lb
-10 Push Press, 95/65lb

Scaled: 2-3 Rounds
Competition: 115/80lb

Monday, 9-29 WOD

For Time:
30-20-10
-Pull Ups
-Box Jumps, 24/20"

Scaled: 1/2 reps
Competition: Chest to Bar, 30/24" Box

Saturday, 9-27 WOD

30 Min AMRAP:
-Run 400m
-10 Dips
-15 Stiff Leg Dead Lift, 165/105lb

Scaled: 15 Min AMRAP

Friday, 9-26 WOD

2RFT:
-25 Thrusters, 95/65lb
-75 Double Unders
-50 GHD Sit Ups

Scaled: 15/50/25

Thursday, 9-25 WOD

Part A. Back Squat
10-10-10

Part B. Max L-Hang

Part C. 3 Rep Hang Snatch Max (3 attempts)

Wednesday, 9-24 WOD

Part A. For Wt.
Jerk
1-1-1-1-1

Part B. With 10 Min on the clock:
Do 3 Rounds of:
-20 Wall Ball, 20/14lb
-15 Kettlebell Swings, 70/53lb
-10 Pistols, with alternating legs
with any time remaining, do max effort muscle ups- rings higher than reach.

Scaled: Wall Ball-14/10lb and to 9' for ladies.  KB-53/35lb.  Burpees to plate instead of pistols.  With time remaining do max effort pull ups.

Masters 40-49: Wall Ball-20/14lb and to 9' for ladies, KB-53/35lb, and burpees to a plate.  Muscle ups with time remaining.

Tuesday, 9-23 WOD

5RFT:
-3 Rope Climb
-20 Box Jump, 24/20"
-10 HSPU

Scaled: 2 or 3 rounds

Monday, 9-22 WOD, Happy Fall! "Badger"

"Badger"
3RFT:
-30 Squat Cleans, 95/65lb
-30 Pull Ups
-Run 800m

Scaled: 1/2 of everything

Saturday, 9-20 WOD "Karen"

"Karen"
For Time:
-150 Wall Ball, 20/14lb

Scaled: 75

Friday, 9-19 WOD

2 Rounds for Time, with a 35/25lb Kettlebell:

-Turkish Get Ups, 5 Right then 5 Left
-Snatches, 5 Right then 5 Left
-Around the Body, 10 Right then 10 Left
-Cleans, 10 Right then 10 Left
-Push Press, 15 Right then 15 Left
-15 Switch outs
-20 Goblet Squats
-20 2 Arm Swings

Scaled: 1 Round
Competition: 53/35lb

Thursday, 9-18 WOD

3x10 Front Squat
Rest 2 Min

Clean Pull + Full Clean
Build to 5 heavy sets
Rest 90 Sec between

Wednesday, 9-17 WOD

20 Min AMRAP:
-4 Muscle Ups
-8 Deadlifts, 225/155lb
-16 GHD Sit Ups

Scaled: 12 Min AMRAP

Tuesday, 9-16 WOD

5RFT:
-5 Full Snatch, 95/65lb
-30 Double Unders
-Run 400m

Scaled: 3RFT
Competition: 135/95lb

Monday, 9-15 WOD "CrossFit Total"

"CrossFit Total"
3 Attempts at each for 1RM:
-Back Squat
-Shoulder Press
-Deadlift

Saturday, 9-13 WOD

For Time:
-25 Pull Ups
-15 Burpees
-5 Wall Ball, 20/14lb
-20 Pull Ups
-15 Burpees
-10 Wall Ball
-15 Pull Ups
-15 Burpees
-15 Wall Ball
-10 Pull Ups
-15 Burpees
-20 Wall Ball
-5 Pull Ups
-15 Burpees
-25 Wall Ball

Scaled: 1/2 Reps (round down)

Friday, 9-12 WOD "Christine"

Part A. For Weight
Bench Press
5-5-5-5-5

"Christine"
3RFT:
-Row 500m
-12 Body Weight Deadlifts
-21 Box Jumps, 20/18"

Scaled: 2RFT

Thursday, 9-11 WOD

Part A. For Weight
Back Squat
5-5-5-5-5
Part B. 10 Min EMOM
Full Snatch 75% of 1RM

Wednesday, 9-10 Wod

4RFT:
-10 Hanging Power Cleans, 135/95lb
-50 Double Unders
-20 Knees to Elbows

Scaled: 2RFT
Competition: 165/110lb, Toes to Bar

Tuesday, 9-9 WOD

"Obstacle Day"
For Time:
-Run 400m
-40 Hip Taps (20 each arm)
-Run 400m
-20 Tire Flips
-Run 400m
-200' Sled Push
-Run 400m
-150 Battle Rope
-Run 400m

Scaled: 1/2 on each obstacle

Competition: 2x each obstacle

Monday, 9-8 WOD

Part A. For Weight:
Overhead Squat
3-3-3-3-3

Part B. For Time:
21-15-9
-Thrusters, 95/65
-Power Snatch, 95/65

Scaled: 15-12-9
Rx+: 115/80lb
Rx++: 135/95

Saturday, 9-6 WOD

3RFT:
-25 Pull Ups
-75 Air Squats
-Run 800m

Scaled: 1 or 2 rounds.

Friday, 9-5 WOD

With a clock set at 15 minutes, do 4 rounds of:
-15 Wall Ball, 20/14lb
-10 Handstand Push Ups
and then row for calories for the remainder.
Post calories.

Scaled: Set clock for 10 minutes and do 3 rounds and row.

Thursday, 9-4 WOD

Part A. For Weight
Front Squats
5-5-5-5-5
Part B. 10 Min. EMOM
Clean and Jerk 75% of 1RM
*if you don't know your max, it should be a medium/heavy wt.

Wednesday, 9-3 WOD

Part A. For Weight:
Shoulder Press
3-3-3-3-3
Part B. For Time:
21-15-9
-Burpees
-KB Swings, 70/53lb
-GHD Sit Ups

Scaled: 15-10-5

Tuesday, 9-2 WOD

For Time:
-100 Double Unders
-21 Deadlifts, 255/155lb
-21 Box Jumps, 24/20"
-15 Cleans (Power of Squat), 165/105lb
-15 Box Jumps
-9 Snatches (Power or Squat), 115/85lb
-9 Box Jump
*1 Bar per person.  Men's bar to be stacked: 35/25/45, Women's: 25/10/25
Scaled: Single Unders at the same count, use women's wt for men, women's scaled stack the bar: 15/10/25.  Only Men's Rx use 45lb bar.  All others use 35lb bar.  Scale wt. further as needed.

Saturday, 8-30 WOD "Kelly"

"Kelly"
5RFT
-Run 400m
-30 Box Jump, 24/20"
-30 Wall Ball, 20/14lb

Scaled: 2-3 RFT

Friday, 8-29 WOD

4RFT:
-5 Muscle Ups
-10 Body Weight Bench Press
-500m Row

Scaled: 4RFT
-10 Pull Ups
-20 Push Ups
-250m Row

Thursday, 8-28 WOD

For Weight:
Snatch Grip Deadlift
5-5-5-5-5
1 High Hang Squat Snatch/
1 Full Snatch Complex
1-1-1-1-1

Wednesday, 8-27 WOD

Obstacle Day
For Time:
-Run 400m
-Tarzan Ropes
-Run 400m
-Bear Crawl 200'
-Run 400m
-Monkey Rings
-Run 400m
-90 Seconds of L-Sit Hold
-Run 400m
-Ninja Warrior
-Run 400m

Scaled: Run 200s
Competition: Run 800s

Tuesday, 8-26 WOD

Part A. For Weight
Overhead Squat
3-3-3-3-3

Part B. "Diana-Beth"
For Time:
21-15-9
-Squat Clean 135/95lb
-HSPU

Scaled: 15-12-9
Competition: 15-12-9
-Squat Clean 185/125lb
-Strict HSPU

Monday, 8-25 WOD

20 Min. AMRAP
-10 Burpee Pull Overs
-20 KB Swings, 53/35lb
-30 Air Squats

Scaled: 10 Min. AMRAP
Competition: High Bar, 70/53lb KB, Jumping Air Squats

Saturday, 8-23 WOD

4RFT:
-20 Pull Ups
-20 GHD Sit Ups
-20 Walking Lunges, each leg
Scaled: 2RFT

Friday, 8-22 WOD

15 Min. AMRAP
-30 Double Unders
-20 Wall Ball
-10 Snatch (Power or Squat)
 Rx Wall Ball By Age:
18-59: 20/14lb, Height 10/8'
60+:    20/10lb, Height 9/8'
Rx Snatch By Age:
18-54: 75/45lb
55+:    55/45lb- Clean and Jerk okay.

Scaled:
Wall Ball:
20/10lb, Height 9/8' for all ages.
Snatch:
18-54:  75/45lb
55+:     55/45lb- Clean and Jerk okay
Double Unders: Single Unders instead.

Thursday, 8-21 WOD

For Wt:
Back Squat
5-5-5-5-5
Power Clean/Full Clean Complex
1-1-1-1-1

Wednesday, 8-20 WOD

10 Min. AMRAP:
-Bar Over Burpees
-Shoulder to Overhead
reps:3, 6, 9, 12, increasing by 3s until time expires. Post total reps.
Rx Wt by Age:
18-39:  155/95lb
40-49:  135/85lb
50-54:  115/65lb
55-59:  95/55lb
60+:     85/45lb

Scaled:
18-39:  95/55lb
40-49:  85/45lb
50+:     65/45lb

Tuesday, 8-19 WOD

4RFT:
-10 Front Squats, 135/95lb
-10 KB Swings, 70/53lb
-Run 400m

Scaled: 2RFT
Competition: FS 185/125lb

Monday, 8-18 WOD

For Time:
18-12-6:
-Deadlift
-Box Jumps or Step Ups, 24/20"
Rx by age:
18-39: 315/205lb
40-49: 275/155lb
50-54: 225/115lb
55-59: 198/95lb
60+:    155/75lb  

Scaled:
18-39:  205/135lb
40-49:  185/95lb
50+:     115/65lb

Saturday, 8-16 WOD "The Beach"

We will announce location and times:
“The Beach”
For Time:
-Swim 250m
-50 Kettlebell Thrusters, 35/25lb
-30 Burpees
-Swim 250m
-30 Burpees
-50 Kettlebell Thrusters, 35/25lb
-Swim 250m


Scaled: 1/2 reps, and no swim at the end.

Friday, 8-15 WOD

For Time:
-Row 1000m
-50 Pull Ups
-40 Wall Ball, 20/14lb
-30 Box Jump 24/20”
-20 Ring Dips
-10 Pistols

Scaled: 1/2
Competition: C2B, 30/20lb, 30/24”


Thursday, 8-14 WOD

For Weight:
Back Squat
5-5-5-5-5
Snatch
1-1-1-1-1

Wednesday, 8-13 WOD

20 Min AMRAP:
-Run 400m
-3 Rope Climb
-30 Double Unders


Scaled: 12 Min AMRAP

Tuesday, 8-12 WOD "DT"

“DT”
5RFT:
-12 Deadlift
-9 Hanging Power Cleans
-6 Shoulder to Overhead

Rx: 155/105lb

Monday, 8-11 WOD "Midline March"

“Midline March”
3RFT:
-25 GHD Sit Ups
-30 Chest Taps
-16 Overhead Lunges, 115/80lb

Scaled: 12/15/8
Competition: 45’ Walking on Hands instead of chest taps, and Lunges with 155/115lb.


Saturday, 8-9 WOD

12 Min. AMRAP:
-5 Back Squat, 185/125lb
-15 Burpees

Scaled: 8 Min. AMRAP
Competition: 225/155lb

Friday, 8-8 WOD

3RFT:
-5 Muscle Ups
-25 Kettlebell Swings, 70/53lb
-50 Double Unders

Scaled: 3 Muscle Ups, 15 Kettle Bell Swings, 25 Double Unders per round.

Thursday, 8-7 WOD

For Weight:
Hanging Power Clean
5-5-5-5
Hanging Squat Clean
3-3-3-3

Wednesday, 8-6 WOD

Obstacle Day
For Time:
-Run 400m
-20 Atlas Stone Cleans, 75/45lb
-Run 400m
-40 Dumbbell Snatch, 50/35lb
-Run 400m
-140' Walking Lunges with Sandbags, 40/25lb
-Run 400m
-200m Farmer's Walk, 140/106lb
-Run 400m
-200m Waiter's Walk, 45/25lb
-Run 400m

Scaled: 1/2 Distance and Reps of obstacles.

Tuesday, 8-5 WOD

Another 21-15-9 Complex
For Time:
-8 Sumo Dead Lift High Pull
-7 Thrusters
-6 Power Snatch
-8 Push Ups
-7 Handstand Push Ups
-6 Strict Handstand Push Ups
-6 SDHP
-5 Thrusters
-4 Power Snatch
-6 Push Ups
-5 HSPU
-4 Strict HSPU
-4 SDHP
-3 Thrusters
-2 Power Snatch
-4 Push Ups
-3 HSPU
-2 Strict HSPU
Rx Wt.: 95/65lb
Rx+: 115/80lb
Rx++: 135/95lb
Scaled: Start @ 6 SDHP


Monday, 8-4 WOD

This is a team WOD from the CF Games.  If possible do this in pairs.  We will post your time with gender, ex.: M/F, M/M, F/F or S for single.  As a pair, the first person starts alone, and the second person starts after the first leaves the first station.  Advancement of the second person is dependent on advancement of the first.
For Time:
-50 Calorie Row
-50 GHD Sit Ups
-50 Wall Ball, 20/14lb
-50 Box Jump Overs, 24/20"

Scaled: 25s

Saturday, 8-2 WOD

15 Min AMRAP
-7 HSPU
-7 Box Jump, 30/24"
-7 Front Squat, 115/80lb

Scaled: 10 Min AMRAP
Competition: Strict HSPU, 36/30" BJ, 155/105lb FS

Friday, 8-1 WOD "21-15-9 Complex"

"21-15-9 Complex"
For Time:
-8 Deadlift
-7 Cleans (Power or Squat)
-6 Snatch (Power or Squat)
-8 Pull Ups
-7 Chest to Bar Pull Ups
-6 Bar Muscle Ups
-6 Deadlift
-5 Cleans
-4 Snatch
-6 Pull Ups
-5 C2B Pull Ups
-4 Bar Muscle Ups
-4 Deadlift
-3 Cleans
-2 Snatch
-4 Pull Ups
-3 C2B Pull Ups
-2 Bar Muscle Ups

Rx Wt.: 115/80lb
Rx+: 135/95lb
Rx++: 155/115lb

Scaled: Start @ 6 Deadllift

Thursday, 7-31 WOD

Part A.
For Weight: 
-Hanging Power Snatch
2-2-2
-Hanging Squat Snatch
2-2-2
Part B. For Time:
-6 Rope Climb
-3 Overhead Squat, 135/95lb

Rx+:185/125lb
Rx++: 245/165lb

Wednesday, 7-30 WOD "Triple 3"

"Triple 3"
For Time:
-1000m Row
-100 Double Unders
-1 Mile Run

Scaled: 1/2 on Everything
Rx+: 2000m Row, 200 Double Unders, 2 Mile Run
Rx++: 3000m Row, 300 Double Unders, 3 Mile Run

Tuesday, 7-29 WOD "Double Grace"

"Double Grace"
For Time:
-60 Ground to Shoulder/Shoulder to Overhead, 135/95lb
Scaled: "Grace"

Saturday, 7-26 WOD

For Time:
35-25-15 of
-Pull Ups
-Wall Ball, 20/14lb
-Burpees

Scaled: 25-15-5

Thursday, 7-24 WOD

For Wt.:
Hanging Power Snatch
3-3-3-3
Overhead Squat
3-3-3-3

Wednesday, 7-23 WOD

5RFT:
-21 Barbell Turkish Get Ups, 45/35lb
-Run 400m

Scaled: 3RFT

Tuesday, 7-22 WOD

20 Min AMRAP:
With 95/65lb
-5 Thrusters
-7 Hanging Power Cleans
-10 SDHP

Scaled: 10 Min AMRAP

Monday, 7-21 WOD

3RFT:
-30 KB Swings, 70/53lb
-40 Sit Ups
-50 Double Unders

Scaled: 1/2 reps

Saturday, 7-19 WOD

15 Min AMRAP:
-10 Toes 2 Bar
-10 Back Extensions
-10 Push Press, 115/80lb

Scaled: 8 Min AMRAP

Competiton: 135/95lb

Friday, 7-18 WOD

Obstacle Day:
For Time:
-Run 400m
-100 Double Unders
-Run 800m
-100 Battle Rope
-Run 400m
-10 Rope Climb
-Run 800m
-140' Crab Walk
-Run 400m

Scaled: 1/2 reps and distance

Competiton: All 800m

Thursday, 7-17 WOD

Part A. For Weight:
Snatch Balance:
3-3-3-3-3

Part B. For Time:
-Row 1K
-30 OHS, 95/65lb
-50 Ring Dips

Scaled: 1/2
Competiton: OHS 135/95lb

Wednesday, 7-16 WOD

4RFT:
-15 Dead Lift, 185/125lb
-15 Wall Ball, 20/14lb
-15 Pull Ups

Scaled: 2RFT

Competition: DL 225/155lb, WB 30/20lb, C2B Pull Ups

Tuesday, 7-15 WOD

For Time: 21-15-9
-Bear Complex, 95/65lb
-Burpee Box Jump, 24/20"

You may set the bar down between reps of Bear.

Scaled: 12-9-6

Competition: 115/80lb, 30/24"

Monday, 7-14 WOD

For Time:
-12 Dumbbell Snatch (6 each arm), 50/35lb
-30 Handstand Push Ups
-18 Dumbbell Snatch
-24 HSPU
-24 Dumbbell Snatch
-18 HSPU
-30 Dumbbell Snatch
-12 HSPU

Scaled: 1/2 Reps
Competition: Parelletts

Saturday, 7-12 WOD "RJ"

"RJ"
5RFT:
-Run 800m
-5 Rope Climb
-50 Push Ups

Scaled: 1/2 distance and reps (2 Rope climb per round)

Friday, 7-11 WOD

For Time:
-50 Wall Ball
-50 GHD Sit Ups
-50 Box Jump, 24/20"
-50 Power Snatch, 95/65lb
-50 Burpees
-50 Double Unders

Scaled: 20 of each.

Thursday, 7-10 WOD

Part A. For Weight
Squat Clean
1-1-1-1-1
Part B. 10 RFT:
-5 Pull Ups
-10 Walking Lunges

Scaled: 6RFT

Wednesday, 7-9 WOD

For Time:
-Row 1K
     4 rounds of
     -10 Ring Dips
     -10 SDHP, 95/65lb
-Row 1K

Scaled: 500m Row, and 2 Rounds

Competition: 115/80lb

Tuesday, 7-8 WOD "Nate"

"Nate"
20 Min AMRAP:
-2 Muscle Ups
-4 HSPU
-8 KB Swings, 70/53lb

Scaled: 10 Min AMRAP

Monday, 7-7 WOD

5RFT:
-Run 400m
-20 Thrusters, 95/65lb

Scaled: 3RFT

Saturday, 7-5 WOD

4RFT:
-50 Air Squats
-40 Back Extensions
-30 Push Ups

Scaled: 1/2 Reps

Friday, 7-4 Happy July 4th!!!

Closed

Thursday, 7-3 WOD

3 Ladders
-Body Weight Back Squats
Rest 5 Min.
-75% Body Weight Push Press
Rest 5 Min.
-1.5% Body Weight Dead Lift
A ladder is 1 rep at 0:00 on the clock,
2 reps at 1:00, 3 reps at 2:00, continuously as capable.
Post total reps of each ladder completed within the minute given.

Wednesday, 7-2 WOD

18 Min AMRAP:
-15 KB Swings, 70/53lb
-30 Wall Ball, 20/14lb
-45 Double Unders

Scaled: 10 Min AMRAP
Competition: 30/20lb Wall Ball

Tuesday, 7-1 WOD "Air Force"

"Air Force"
For Time:
-20 Thrusters
-20 Sumo Dead Lift High Pull
-20 Shoulder to Overhead
-20 Overhead Squats
-20 Front Squats
95/65lb
*You must do 4 burpees every minute, on the minute, starting with 0:00.

Scaled: 1/2 Reps (including burpees)
Competition: 115/80lb

Monday, 6-30 WOD

Obstacle Day
For Time:
-Run 400m
-20 Tire Flips
-Run 400m
-20 Sledge Hammer on each arm
-Run 400m
-140' of Walking Lunges, 70/50lb
-Run 400m
-5 Ladder Lengths
-Run 400m

Scaled: 1/2 Reps and Distance
Competition: 800s

Saturday, 6-28 WOD: DONKEY KONG with STAIRS!


9 and 10 am OPEN GYM at CF4E         OR

10am: Meet at the top of Amphitheater in downtown Augusta for a WOD

JESSYE NORMAN AMPHITHEATER - GOOGLE MAP

DONKEY KONG WITH STAIRS

21 burpees
run up 1/2 flight of stairs
21 KB swings 53/35
run up 1/2 flight of stairs
21 box jumps 24/20
run down stairs
15 burpees
run up 1/2 flight of stairs
15 KB swings 53/35
run up 1/2 flight of stairs
15 box jumps 24/20
run down stairs
9 burpees
run up 1/2 flight of stairs
9 KB swings 53/35
run up 1/2 flight of stairs
9 box jumps 24/20
Jump in the river to cool off! LOL

scaled: 12-9-6 reps with the runs

The REAL Donkey Kong with stairs Video!!

Friday, 6-27 WOD "Cindy" or "Mary"

"Cindy"
20 Min AMRAP:
-5 Pull Ups
-10 Push Ups
-15 Squats
or
"Mary"
20 Min AMRAP:
-5 HSPU
-10 Pistols
-15 Pull Ups

Scaled: 10 Min AMRAPs

Thursday, 6-26 WOD

For Weight:
-Shoulder Press, 1-1-1-1-1
-Push Press, 3-3-3-3-3
-Push Jerk, 5-5-5-5-5

Post highest successful at each movement.

Scaled: 3 sets of each