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

Wednesday, 6-25 WOD

4RFT:
-5 Muscle Ups
-25 Wall Ball
-25 GHD Sit Ups

Scaled: 2RFT

Competition: 30/20lb Med Ball

Tuesday, 6-24 WOD "The Ghost"

"The Ghost"
6 Rounds:
-1 Minute of Row for Calories
-1 Minute of Burpees
-1 Minute of Double Unders
-1 Minute Rest
Score is the total.

The Ghost Video

Post total for each movement.

Scaled: 3 Rounds

Monday, 6-23 WOD "Bear Complex"

"Bear Complex"
7 Sets of the Sequence:
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
5 Rounds, Rest between rounds as needed.
Post highest successful complex.

Bear Complex Video

Scaled: 4 Rounds

Friday, 6-20 WOD "Barbara"

The only WODS will be run at 5:30am, 9am, and 12:30pm.  We will be closed to set up the "WODeque" for Saturday.
5 RFT:
-20 Pull Ups
-30 Push Ups
-40 Sit Ups
-50 Squats

Rest Precisely 3 Min between each round.

Scaled: 3 RFT

Thursday, 6-19 WOD

Part A. For Weight:
Squat Snatch
1-1-1-1-1-1
Part B. 5RFT:
-15 Wall Ball, 20/14lb
-25 Double Unders

Scaled: 3RFT

Wednesday, 6-18 WOD

For Time:
-50 Deadlift
-50 Walking Lunges
-40 Back Squats
-40 Toes to Bar
-30 Power Cleans
-30 Burpee/Box Jumps, 24/20"
-20 Thrusters
-20 Triple Unders

Scaled: 1/2 Reps

Competition: 135/95lb

Tuesday, 6-17 WOD "Jerry"

For Time:
-Run 1 Mile
-Row 2k
-Run 1 Mile

Scaled: 1/2 distance

Monday, 6-16 WOD

5 Min AMRAP:
-3 Clean (Power or Squat) and Jerk (or shoulder/push press), 135/95lb
-5 Burpees

Rest 3 Min

5 Min AMRAP:
-6 Clean and Jerk, 115/80lb
-5 Burpees

Rest 3 Min

5 Min AMRAP:
-9 Clean and Jerk, 95/65lb
-5 Burpees

Scaled: 3 Min AMRAPs with 5 Min Rest

Competition: 165/110, 135/95, 105/75lb

Modified: 115/75,  95/65lb, 75/55lb

Saturday, 6-14 WOD

6RFT:
-12 Pull Ups
-12 Box Jump, 24/20"
-12 Back Extensions

Scaled: 3RFT
Competition: Chest to Bar

Friday, 6-13 WOD

10RFT:
-5 Shoulder to Overhead, 115/80
-5 Front Squat, 115/80

Scaled: 6RFT
Competition: 135/95lb

Thursday, 6-12 WOD

Part A. For Weight
Overhead Squats
5-5-5-5-5
Part B. 10 Min AMRAP
-2 Snatch (Power or Squat), 115/80lb
-Sprint 100m

Scaled: 6 Min AMRAP
Competition: 135/95lb

Wednesday, 6-11 WOD

For Time:
-Row 1500m
then
4 rounds of
-15 Kettle bell Swings, 53/35lb
-15 Burpees

Scaled: 2 Rounds
Competition: 70/53lb

Tuesday, 6-10 WOD

For Time, in this order:
-30 Thrusters, 115/80lb
-100 Double Unders
-70 GHD Sit Ups

Scaled: 1/2 Reps

Competition: 135/95lb

Monday, 6-9 WOD

Obstacle Day
For Time:
-Run 400m
-280' Sled Push, 250/180lb
-Run 400m
-100 Battle Rope
-Run 400m
-8 Alternating Turkish Get Ups, 53/35lb
-Run 400m
-280' Bear Crawl
-Run 400m

Scaled: 1/2 Distance and Reps

Saturday, 6-7 WOD

For Time:
-20 Dead Lift, 225/145lb
-Run 200m
-15 Dead Lift, 225/145lb
-Run 400m
-10 Dead Lift, 225/145lb
-Run 800m
-5 Dead Lift, 225/145lb
-Run 1 Mile

Scaled: 1/2 reps and Distance

Friday, 6-6 WOD

"300 Again"
For Time:
-100 Pull Ups
-100 Handstand Push Ups
-100 Back Squats, Set at your body weight
Partition as wanted
In any order.

Scaled: 40 of each.

Thursday, 6-5 WOD

Part A. For Weight
Hanging Squat Snatch
1-1-1-1-1
Part B. 8 Min AMRAP
-1 Rope Climb
-5 Burpees

Wednesday, 6-4 WOD

Part A: Bench press
5-5-5-5-5 for weight

Part B:
3RFT:
-Row 750m
-30 Wall Ball, 20/14lb

Scaled: 3RFT, 500m Row, 20 Wall Ball

Tuesday, 6-3 WOD

For Time:
21-15-9
-power Clean, 135/95lb
-Box Jump, 30/24"

Scaled: 15-10-5

Monday, 6-2 WOD

5RFT
-10 Kettlebell Swings, 70/53lb
-15 Toes Through Rings
-30 Double Unders

Scaled: 3RFT