Saturday, 11-1 WOD

For Time:
-20 Burpees
-20 Box Jump, 24/20"
-5 Thrusters, 95/65lb
-15 Burpees
-20 Box Jump
-10 Thrusters
-10 Burpees
-20 Box Jump
-15 Thrusters
-5 Burpees
-20 Box Jump
-20 Thrusters

Competition: 115/75lb
Transition: 75/55lb, Box Jump 20/18"

Scaled: 1/2 (when odd, round up)

Friday, 10-31 WOD

4RFT:
-Row 500m
-20 Pull Ups
-50 Double Unders

Competition: Chest to Bar
Transition: Banded Pull Ups, 150 Single Unders

Scaled: 2 RFT

Thursday, 10-30 WOD

Part A.
4 Sets with the same weight of:
4 Front Squats/8 Back Squat

Part B.
Max Hand Snatch then drop 10-15% for 3 sets of the same complex.

Wednesday, 10-29 WOD

"Obstacle Day"
For Time:
-Run 400m
-40 Ring Extensions
-Run 400m
-8 Wall Walks
-Run 400m
-12 Atlas Stone Lifts, 107/77lb
-Run 400m
-5 Rope Climb
-Run 400m

Competition: Run 800s
Transition: Ring Rows instead of Extensions, 25 Push Ups instead of Wall Walks, AS 77/45lb, 10 Down Ups on Rope

Scaled: 1/2 distance and reps

Tuesday, 10-28 WOD

12 Min. AMRAP
-15 Kettlebell Swings, 70/53lb
-15 Wall Ball, 20/14lb
-15 GHD Sit Ups

Competition: WB 30/20lb
Transition: KB 53/35lb, WB 14/10lb, Ab Mat Sit Ups
Scaled: 7 Min. AMRAP

Monday, 10-27 WOD

3RFT:
-5 Shoulder Press
-10 Push Press
-15 Jerk
-5 Overhead Squat
-10 Front Squat
-15 Back Squat
-5 Hanging Power Snatch
-10 Hanging Power Clean
-15 Deadlift
Rest 1 Min.

Competition: 115/75lb
Rx: 95/65lb
Transition: 75/55lb

Scaled: Instead of 5/10/15 do 3/5/7

Saturday, 10-25 WOD @ Richmond Academy Track

Part A.
RX and Scaled do same workout. 
At a standard track, 100 meter sprint, on-the-minute X 5. 
Submit slowest time for score. 

Part B. (MUST begin 10 minutes after Workout #2) 
RX and Scaled do same workout. 
At a standard track (10 minutes after Workout #2), athlete will perform 4 rounds of the following: 
13 Burpees (must jump onto 25 lb plate each burpee) 
13 Air Squats 
13 Hand Release Push ups 
14 Walking Lunges (alternate leg each lunge) 
Run 400 meters 

Friday, 10-24 WOD

 GRACEish—30 Clean and Jerks for time. 
Men and Women 18-35 (155/105)
Men and Women 35-49 (135/95) 
Men and Women 50-54 (125/85) 
Men and Women 55-59 (115/75) 
Men and Women 60-64 (95/55) 
Men and Women 65+ (55/35) 
Scaled All Ages (85/45) 

Thursday, 10-23 WOD


(7 Minute Time Cap) 
RX: 20 Double Unders (Scaled: 80 Single Unders)* 
5 Overhead Squats 
*Double unders and singles are NOT interchangeable. 
Athletes can have 3 bars available for Overhead Squats. The athlete can choose any 3 bars ranging from 35# to 165# during the event. The athlete can stay with one for the entire workout, start with lower weight and ascend or start with higher weight and descend. No restriction on bar sequence during the workout. 
Overhead Squat starts from the ground for first rep of each round. 
Score is reps x weight of OHS.

Wednesday, 10-22 WOD

For Time: 
8 Deadlifts 
7 Hang Power Cleans 
6 Power Snatches 
8 Pistols (alternating legs) or 16 Goblet Squats 
7 Ring Dips 
6 Hand Stand Push Ups (Kipping allowed) 

6 Deadlifts 
5 Hang Power Cleans 
4 Power Snatches 
6 Pistols (alternating legs) or 12 Goblet Squats 
5 Ring Dips 
4 Hand Stand Push Ups (Kipping allowed) 

4 Deadlifts 
3 Hang Power Cleans 
2 Power Snatches 
4 Pistols (alternating legs) or 8 Goblet Squats 
3 Ring Dips 
2 Hand Stand Push Ups (Kipping allowed) 


Men and Women 18-34 (135/95)
Men and Women 35-44 (115/75) 
Men and Women 45-54 (105/65) 
Men and Women 55-64 (95/55) 
Men and Women 65+ (85/45) 
Goblet Squat: 
Men and Women 35-59 (53/44) 
Men and Women 60+ (44/26) 
HSPU: 
Men and Women 50-59 may use 1 Abmat (2” riser) 
Men and Women 60+ may use 2 Abmats (4” riser) 

Scaled Division: 
8 Deadlifts 
7 Hang Power Cleans 
6 Power Snatches 
8 Jumping Pullups 
7 Jumping Chest to Bar Pullups 
6 Toes to Bar 

6 Deadlifts 
5 Hang Power Cleans 
4 Power Snatches 
6 Jumping Pullups 
5 Jumping Chest to Bar Pullups 
4 Toes to Bar 

4 Deadlifts 
3 Hang Power Cleans 
2 Power Snatches 
4 Jumping Pullups 
3 Jumping Chest to Bar Pullups 
2 Toes to Bar 

Scaled Division: 
Men and Women (75/45) 
Jumping pull-ups chin above bar 
For Toes to Bar, athlete will hang from bar and lift legs with feet rising above waist. 

Tuesday, 10/21 WOD

For Time:
With a 16 Minute Time Cap:
Men and Women 18-35
For Time:
Row 1000 meters
Then, 5 rounds of:
25 Pull Ups
7 Shoulder-to-Overhead (155/95)

Men 35-39 and Women 35-39 
For Time:
Row 1000 meters 
Then, 5 rounds of:
25 Pull Ups 
7 Shoulder-to-Overhead (135/85) 

Men 40-49 and Women 40-49 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
25 Pull Ups 
7 Shoulder-to-Overhead (125/75) 

Men 50-59 and Women 50-59 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
20 Pull Ups 
7 Shoulder-to-Overhead (115/65) 

Men 60-64 and Women 60-64 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
15 Pull Ups 
7 Shoulder-to-Overhead (105/55) 

Men and Women 65+ 
For Time: 
Row 1000 meters 
Then, 5 rounds of: 
10 Pull Ups 
7 Shoulder-to-Overhead (95/45) 

Scaled Division 
For Time: 
Row 1000 meters, then 5 rounds of:
20 Jumping Pull Ups 
7 Shoulder to Overhead (75/45) 

*For each rep not completed at the 16 minute limit, one second will be added to the time. 

Monday, 10-20 WOD

Part A.
5 Min. to find 1 Rep Max Snatch
Rest 5 Min.
Part B.
5 Min. to find 1 Rep Max Clean and Jerk
(Power or Squat, Jerk or Press)
Rest 10-15 Min.
Part C. 3 Min. for Reps of:
-Back Squat
Age 18-34 (165/115lb)
Age 35-49 (155/105lb)
Age 50-59 (135/85lb)
Age 60-64 (115/65lb)
Age 64+ (95/45lb)

Scaled: All ages (95/45lb)

Saturday, 10-18 WOD "Bring a friend day"

"Bring a friend for a free partner WOD"
For Time:
-60 Ground to Overhead (alternating reps per partner), 135/95lb
-1000m Row (Patner A. does 500m followed by partner B.)
-400m Run Together
-200m Run with partner in Fireman's Carry, then switch and repeat.

Scaled: Ground to overhead 115/75lb

Friday, 10-17 WOD "Blake"

"Blake"
4RFT:
-100' Walking Lunges with a plate overhead, 45/25lb
-30 Box Jumps, 24/20"
-20 Wall Ball, 20/14lb
-10 HSPU

Transition:
Modify wt. on lunges,
Modify ht. on box,
Modify wt. on WB,
Modify HSPU

Scaled:
Same as transition, but 1/2 reps for each round.

Thursday, 10-16 WOD

Part A. For Weight
4 Sets of:
-4 Front Squats/8 Back Squats
All the same wt., set the bar heavier than last week

Part B.
7 Sets of:
-1 Clean Pull/1 Full Clean
90 Seconds between each.
Work up to a heavy single rep.

Wednesday, 10-15 WOD

For Time:
-50 Pull Ups
-50 Burpees
-50 GHD Sit Ups
-50 Kettlebell Swings, 53/35lb

Transition:
Banded Pull ups,
AbMat Sit Ups,
KB, 35/25lb

Scaled: Same as Transition, but 25 of each.

Tuesday, 10-14 WOD

Part A. For Wt.
Snatch Balance
3-3-3-3-3
All with the same wt.

Part B. 10 Min AMRAP
-3 Muscle Ups
-8 Deadlift, 225/145lb

Transition: Modified Muscle Ups,
Modify Deadlift Wt. as needed

Scaled: Same as Transition

Monday, 10-13 WOD

For Time:
-100 Double Unders
-21 Front Squats, 115/75lb
-21 Push Press, 115/75lb
-100 Double Unders
-15 Front Squats, 115/75lb
-15 Push Press, 115/75lb
-100 Double Unders
-9 Front Squats, 115/75lb
-9 Push Press, 115/75lb

Transition: 200 Single Unders each time,
bar set at: 85/55lb

Scaled: 12-9-6 instead of 21-15-9,
Single Unders instead of Double Unders, 100 each time,
Same wt. as transition.

Saturday, 10-11 WOD- Valerie's Wedding Obstacle WOD

Valerie's Wedding Obstacle WOD
For Time:
Rx: 
-Run 400m
-100m Farmers Walk, 230/170lb
-Run 400m
-20 Tire Flips
-Run 400m
-50 Sledgehammers
-Run 400m
-40 Push Press, 95/65lb
-Run 400m
-40 SDHP, 95/65lb
-Run 400m

Transition: Farmers Walk, 170/110lb
Push Press, 65/45lb
SDHP, 65/45lb


Scaled: Same as Transition, but 200m Runs

Friday, 10-10 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

Transition: Banded or Jumping Pull Ups

Scaled: 10 Min AMRAP

Thursday, 10-9 WOD

Part A. For Weight:
4 sets of 5 Front Squat/10 Back Squat
Part B. 8 Min EMOM
-3 Full Snatches at a medium/heavy wt.



Wednesday, 10-8 WOD

Part A. Split Jerk
3-3-3-3-3 with a medium weight
Part B. For Time:
Competition:
21-15-9
-Power Clean, 185/125lb
-Box Jump, 36/30”

Rx:
21-15-9
-Power Clean, 155/105lb
-Box Jump, 30/24”

Transition: 
21-15-9
-Power Clean, 95/65lb
-Box Jump, 20/12-18”

Scaled:
12-9-6
-Power Clean, 95/65lb

-Box Jump, 20/12-18”

Tuesday, 10-7 WOD

Rx:
25 Min AMRAP:
-2 Rope Climb
-15 GHD Sit Ups
-Run 400m

Transition:
25 Min AMRAP:
-4 Modified Rope Climb or 10 Banded Pull Ups
-20 Ab Mat Sit Ups
-Run 400m

Scaled: 10 Min AMRAP:
-4 Modified Rope Climb or 10 Banded Pull Ups
-20 Ab Mat Sit Ups

-Run 200m

Monday, 10-6 WOD "Coe"

"Coe"
Rx:
10RFT:
-10 Thrusters, 95/65lb
-10 Ring Dips

Transition:
10RFT:
-10 Thrusters, 65/45lb
-10 Banded Ring Dips

Scaled: 
5RFT:
-10 Thrusters, 65/45lb

-10 Banded Ring Dips