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