Saturday, 3-1 WOD

"Small"
3RFT:
-Row 1000m
-50 Burpees
-50 Box Jump, 24/20"
-Run 800m
Scaled: New to Gym: 1/2 Distance and Reps- 2RFT
Members- 1/2 Distance and Reps- 3RFT

Friday, 2-28 WOD

CF Open 14.1-

10 minute AMRAP
30 double unders
15 snatch 75/55

Thursday, 2-27 WOD

For Time:
-Row 1500m
-50 Body Weight Dead Lifts
-25 Wall Ball, 20/14lb

Wednesday, 2-26 WOD

Part A. Power Clean For Weight:
5-5-3-3-1-1
Part B. For Time:
35-25-15
-Push Ups
-Sit Ups
-Back Extensions

Tuesday, 2-25 WOD

For Time:
-5 HSPU
-10 1-Legged Squats, alternating
-15 Pull Ups
-10 HSPU
-20 1-Legged Squats
-30 Pull Ups
-15 HSPU
-30 1-Legged Squats
-45 Pull Ups
-10 HSPU
-20 1-Legged Squats
-30 Pull Ups
-5 HSPU
-10 1-Legged Squats
-15 Pull Ups
Scaled: 1/2 Reps

Monday, 2-24 WOD

Part A. Squat Snatch
-1 Set of 3 Reps @ 70% of 1RM
-1 Set of 3 Reps @ 80%
-1 Set of 3 Reps @ 90%
Part B. 8 Min AMRAP
-5 Burpees
-20 Double Unders


Saturday, 2-22 WOD

For Time:
-Run 1 Mile
-50 Wall Ball, 20/14lb
-50 Box Jump, 24/20"
-Run 1 Mile
Scaled: 1/2 Reps and Distance

Friday, 2-21 WOD

5RFT:
-10 L-Pull Ups
-10 Squat Clean, 115/80lb
-10 Ring Dip
Scaled: 3RFT

Thursday, 2-20 WOD

CrossFit Total
Max of 3 attempts for 1RM of:
-Back Squat
-Shoulder Press
-Deadlift

Wednesday, 2-19 WOD

Obstacle Day
With a 35/25lb Kettlebell, For Time:
-Run 400m
--50 KB Swings
-Run 400m
-5 Turkish Get Ups on each arm
-Run 400m
-20 KB Cleans on each arm
-Run 400m
-15 KB Snatch on each arm
-Run 400m
-50 Switch Outs
-Run 400m
Scaled: 1/2 Reps
Competition: 53/35lb KB

Tuesday, 2-18 WOD

4RFT:
-3 Rope Climb
-5 Thrusters, 115/80lb
-4 Muscle Ups
-5 Thrusters, 115/80lb
Scaled: 2RFT
Competition: 135/95lb

Monday, 2/17 WOD

Part A. Squat Snatch
-1 Set of 5 Reps @ 65% of 1RM
-1 Set of 5 Reps @ 75%
-1 Set of 5 Reps @ 85%
Part B. "Annie"
For Time: 50-40-30-20-10
-Sit Ups
-Double Unders
Scaled: Start @ 40
Competition: Do "GHDannie" (all GHD Sit Ups)


Saturday, 2-15 WOD

4RFT:
-20 Wall Ball, 20/14lb
-50 Sit Ups
-20 Pull Ups
Scaled: 2RFT

Friday, 2-14 WOD

"Nancy"
5RFT:
-Run 400m
-15 Overhead Squats, 95/65lb
Scaled: 3RFT

Thursday, 2-13 WOD

NO 6, 7 OR 9 AM WODS THURSDAY FOR ICE!

"Johnson"
20 Min AMRAP
-9 Deadlift, 245/165lb
-8 Muscle Ups
-9 Squat Clean, 155/105lb
Scaled: 12 Min AMRAP

Wednesday, 2-12 WOD

Wednesday=Snow day wod schedule:
We are now closed for the whole day.  Sorry, crazy weather!

Tuesday, 2-11 WOD

Part A. Back Squat
1 Set of 5 reps @ 40% of your 1RM
1 Set of 5 reps @ 50%
1 Set of 5 reps @ 60%
Part B. For Time:
40-30-20-10
-95/65lb Front Squat
-Push Ups
Scaled: Start at 30s

Monday, 2-10 WOD

12 Min AMRAP
-15 Box Jump, 24/20"
-12 Burpees
- 9 Shoulder to Overhead, 115/75lb
-6 Toes to Bar
-3 Snatch, 115/75lb
THEN
-3 minutes to complete as many Muscle Ups as possible.
Masters 55+ wt.: 95/55lb
If you wish to participate in the CF Open, please do this WOD!  This is going to help us organize you into a group that will help maximize your results.

Saturday, 2-8 WOD

In front of a clock set for 15 minutes:
-1 minute of toes to bar
-2 minutes of air squats
-3 minutes of push ups
-4 minutes of back extensions
-5 minutes of pull ups
Post number for each exercise, and total reps
Scaled: 2 minutes of each

Friday, 2-7 WOD

For Time:
-4 Rope Climb
-20 Kettlebell Swings, 53/35lb
-20 Double Unders
-3 Rope Climb
-20 KB Swings
-40 Double Unders
-2 Rope Climb
-20 KB Swings
-60 Double Unders
-1 Rope Climb
-20 KB Swings
-80 Double Unders
Scaled: Start @ 3 Rope Climb and finish @ 60 Double Unders
Competition: 70/53lb KB

Thursday, 2-6 WOD

Part A. Touch and Go Squat Clean
3-3-3-3, @ 70% of 1RM
Part B. "Diane"
For Time: 21-15-9
-Deadlift 225/155lb
-Handstand Push ups
scaled: 15-12-9

Wednesday, 2-5 WOD

4RFT:
-15 Snatch, 95/65lb (any kind)
-15 GHD Sit Ups
-15 Box Jump, 30/24"
Scaled: 3RFT
Competition: 115/80lb, and 36/30" Box

Tuesday, 2-4 WOD

Part A. For Weight
Split Jerk, 1-1-1-1-1
Part B. For Time
Obstacle Day
-Run 400m
-20 Tire Flips
-Run 400m
-40 Sledgehammers, 20 on each arm
-Run 400m
-100m Atlas Stone carry, 107/77lb
-Run 400m
-100m Bear Crawl
Run 400m
Scaled: 1/2 reps and distance on obstacles
Competition: 800m runs

Monday, 2-3 WOD

Part A. Back Squat
1 set of 5 reps @ 75% of 1RM
1 set of 3 reps @ 85% of 1RM
1 set of 1 rep @ 95% of 1RM
Part B. For time:
30 Bar or Ring Muscle Ups