Saturday, 5-3 WOD

For Time:
-Row 1 Mile
-then 4 rounds of:
      -3 Rope Climb
      -10 Snatch, 95/65lb (squat or power)
-Run 1 Mile

Scaled: 1/2 distance, and 2 rounds in the middle

Friday, 5-2 WOD

21-15-9 reps of:

Back squat 185/125
KB swings 70/53

scaled: 15-12-9
competition: squat 225/155

Thursday, 5-1 WOD

For Weight:
Clean (Squat) and Jerk (Split)
1-1-1-1-1-1-1

Wednesday, 4-30 WOD

"JT+"
For Time:
-21 Handstand Push Ups
-20 Double Unders
-21 Ring Dips
-20 Double Unders
-21 Push Ups
-20 Double Unders
-15 Handstand Push Ups
-20 Double Unders
-15 Ring Dips
-20 Double Unders
-15 Push Ups
-20 Double Unders
-9 Handstand Push Ups
-20 Double Unders
-9 Ring Dips
-20 Double Unders
-9 Push Ups
-20 Double Unders

Scaled: 15-10-5 (with the double unders)

Tuesday, 4-29 WOD

6 RFT:
-10 Dead Lift, 225/155lb
-10 GHD Sit Ups

Scaled: 3RFT

Monday, 4-28 WOD "Fight Gone Bad"

"Fight Gone Bad"
For Reps, 3 Rounds of:
-1 Minute Wall Ball, 20/14lb
-1 Minute Sumo Dead Lift High Pull, 75/55lb
-1 Minute Box Jump, 24/20"
-1 Minute Push Press, 75/55lb
-1 Minute Row for Calories
-1 Minute Rest

Scaled: 1 or 2 Rounds

Friday, 4-25 WOD

3RFT:
-25 Kettlebell Swings, 53/35lb
-20 Burpees
-15 Wall Ball, 20/14lb
-10 Toes Through Rings
-5 Handstand Push Ups
Scaled: 1 or 2 rounds

Thursday, 4-24 "Amanda"

Part A. For Weight, Sotts Press
3-3-3-3-3
Part B. "Amanda"
For time: 9-7-5
-Muscle Ups
-Squat Snatch, 135/95lb

Wednesday, 4-23 WOD

15 Min AMRAP
-10 Thrusters, 95/65lb
-10 Box Jump, 24/20"
-30 Double Unders
Scaled: 8 Min AMRAP

Tuesday, 4-22 WOD

"Like Linda"
For Time: 10-9-8-7-6-5-4-3-2-1
-75% Body Weight Front Squats
-75% Body Weight Shoulder to Overhead
-Chest to Bar Pull Ups
Scaled: Start at 7s

Monday, 4-21 WOD

Obstacle Day
For Time:
-Run 800m with Sandbag, 45/25lb
-35 Russian Twists, 20/14lb
-Run 600m with Med Ball, 20/14lb
-35 Overhead Squats, 45/35lb
-Run 400m with Bar, 45/35lb
-20 Dumbbell Snatch on each arm, 40/25lb
-Run 200m with Dumbbell, 40/25lb
-5 Wall Walks
-Run 1 Mile
Scaled: 1/2 reps and distance

Saturday, 4-19 WOD

5RFT:
-10 Pistols
-20 KB Swings, 70/53lb
-30 Double Unders
Scaled: 3RFT

Friday, 4-18 WOD

10 Rounds of:
-1 Minute of Rowing
-Rest 15 Seconds
-30 Seconds of Push Ups
-Rest 15 Seconds
Post Calories and Reps
Scaled: 6 Rounds

*We will have a sign up for each
time slot.  7 spots 10 minutes into the
hour and 7 spots 30 minutes into the hour.

Thursday, 4-17 WOD Squat Snatch/Bench Press

For Weight:
Hanging Squat Snatch
1-1-1-1-1
Bench Press
5-5-3-3-1

Wednesday, 4-16 WOD Moore

"Moore"
20 Min AMREP
-1 Rope Climb
-Run 400m
-Max Rep HSPU
Scaled: 15 Min AMREP

Tuesday, 4-15 WOD Elizabeth

"Elizabeth"
For Time: 21-15-9
-Squat Clean, 135/95lb
-Ring Dip
Scaled: 15-12-9

Monday, 4-14 WOD

3RFT:
-30 Wall Ball, 20/14lb
-30 GHD Sit Ups
-Run 800m
Scaled: 1/2 Reps and Distance


Saturday, 4-12 WOD

For Time:
-15 Stiff Leg Dead Lifts, 95/65lb
-15 Hanging Power Snatch, 95/65lb
-20 Stiff Leg Dead Lifts, 95/65lb
-10 Hanging Power Snatch, 95/65lb
-25 Stiff Leg Dead Lifts, 95/65lb
-5 Hanging Power Snatch, 95/65lb

Scaled: 1/2 Reps (round down on odds)

Friday, 4-11 WOD Nicole

"Nicole"
20 Min AMREP
-Run 400m
-Max Rep Pull Ups
Post total Pull Ups

Scaled: 10 Min AMREP

Thursday, 4-10 WOD

5RFT:
-20 Back Squat, 135/95lb
-20 Burpees

Scaled: 2 or 3 RFT

Wednesday, 4-9 WOD Overhead Squats

Part A. For Weight
Overhead Squat
5-5-5-5-5
Part B. 7 Min AMRAP
-5 Shoulder to Overhead, 135/95lb
-35 Double Unders


Tuesday, 4-8 WOD

For Time:
-Row 1000m
-50 Wall Ball
-15 Muscle Ups

Monday, 4-7 WOD

3 Rounds for Reps:
-1 Minute of HSPU
-1 Minute of KB Swings, 70/35lb
-1 Minute of GHD Sit Ups
-1 Minute of Box Jumps, 30/24"
-1 Minute of Rest

Scaled: 1 or 2 Rounds