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.