Saturday and Sunday, 11-29 and 11-30

Closed for Holiday Weekend

Friday, 11-28 WOD "Eva"

“Eva”
5RFT:
-Run 800m
-30 Kettlebell Swings, 70/53lb
-30 Pull Ups

50 & up Rx: KB 53/35lb

Transition: Lighten KB, and Banded Pull Ups

Scaled: 2RFT with Transition adjustments as needed


Thursday, 11-27 WOD "Happy Thanksgiving!!!!"

Happy Thanksgiving
Open Gym 9-10am

Wednesday, 11-26 WOD

Part A. Deadlift for Wt.
3-3-3-3-3
Rest 2 min between
Part B.  20 Min. AMRAP
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Transition: Modify Rope Climbs, and 60 Single Unders


Scaled: 12 Min. AMRAP with transition adjustments as needed

Tuesday, 11-25 WOD

“Kracie” (this is not a named wod, but a blend of Kelly and Grace)
5 RFT:
-6 Clean and Jerk, 135/95lb
-30 Box Jump, 24/20”
-30 Wall Ball, 20/14lb to 10’

40-49 Rx: 115/85lb, Ladies to 9’
50 & up Rx: 95/65lb, 20/18”, 14/10lb to 9’

Transition: lighten weight, lower box jump, lighten med ball as needed.


Scaled: 2RFT, with transitional adjustments as needed

Monday, 11-24 WOD "Michael"

“Michael”
3RFT:
-Run 800m
-50 Sit Ups
-50 Back Extensions

The Rx workout has two versions:
Ab Mat, or GHD.  Either is Rx


Scaled: 2RFT

Saturday, 11-22 WOD "Rocket"

Open Gym, 9 & 10am

"Rocket"
30 Min. AMRAP:
-Swim 50 yards
-10 Push Ups
-15 Squats

Scaled: 15 Min. AMRAP

Time: TBA  Location: Augusta Aquatic Center on Damascus Rd, next to Daniel Field

Friday, 11-21 WOD "Tommy Mac"

"Tommy Mac"
2RFT:
-12 Burpees
-12 Thrusters
-12 Burpees
-12 Power Snatch
-12 Burpees
-12 Push Jerks
-12 Burpees
-12 Hanging Squat Cleans
-12 Burpees
-12 Overhead Squats
-12 Burpees

Rx Wt.:115/75lb
Masters 40-49: 95/65lb
Masters 50-59: 85/55lb
Masters 60 & Up: 75/45lb

Transition: 75/45lb
Scaled: 75/45lb, 1RFT

Thursday, 11-20 WOD

Part A. 15 Min. to establish 1RM Snatch
Part B. 15 Min. to establish 1RM Clean and Jerk
Part C. 15 Min. to establish 1RM Front Squat (from rack)

Wednesday, 11-19 WOD "Helen"

"Helen"
3RFT:
-Run 400m
-21 Kettlebell Swings, 53/35lb
-12 Pull Ups

Transition: Light KB, and banded PUs
Scaled: 2RFT, plus transition

Tuesday, 11-18 WOD

3RFT:
-5 Muscle Ups
-15 Handstand Push Ups
-25 GHD Sit Ups

Competition: on Parrelettes
Transition: Modify all Movements as needed
Scaled: 2RFT, and Modify as needed

Monday, 11-17 WOD "Meagan's WOD"

"Meagan's WOD"
With a weighted Backpack: 
men: 30lb women: 20lb
-Row 1000m
-60 Walking Lunges (30 each leg)
-30 K2E on rings
-30 Wall ball 20/14
-30 burpees to parallettes

Competition: 45/30lb
Transition: No backpack

Scaled: 1/2 Distance and reps (no backpack)

Saturday, 11-15 WOD "Angie"

“Angie”
For Time: 
-100 Pull Ups
-100 Push Ups
-100 Sit Ups
-100 Squats
In that order.

Transition: Banded Pull Ups

Scaled: Banded Pull Ups & 40 of each.

Friday, 11-14 WOD

Part A. For Weight: Shoulder Press
3-3-3-3-3
Part B. 5 Min. AMRAP
-10 BW Deadlift
-10 Ring Dips

Transition: Less wt., and banded dips


Thursday, 11-13 WOD

Part A. For Weight
4 Sets of:
-3 Front Squat/6 Back Squat
all at the same wt., rest as needed between

Part B. 10 Min. EMOM Full Snatch
Min. 0-3 @ 70% of 1RM
Min. 4-7 @ 80%
Min. 8-10 @ 85-95%

Wednesday, 11-12 WOD

For Time:
-10 Burpees
-20 Double Unders
-Run 400m
-15 Burpees
-30 Double Unders
-Run 400m
-20 Burpees
-40 Double Unders
-Run 400m
-25 Burpees
-50 Double Unders

-Run 400m

Transition: 3x Single Unders

Scaled: Transition, but stop after 120 Single Unders

Tuesday, 11-11 WOD Veteran's Day WOD- "Jorge"

Happy Veteran's Day
"Jorge"
For Time:
-30 GHD Sit Ups
-15 Squat Cleans, 155/105lb
-24 GHD Sit Ups
-12 Squat Cleans
-18 GHD Sit Ups
-9 Squat Cleans
-12 GHD Sit Ups
-6 Squat Cleans
-6 GHD Sit Ups
-3 Squat Cleans

Transition: Ab Mat, and Less Wt.

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

Monday, 11-10 WOD "Augusta Winter Throwdown WOD"

"Augusta Winter Throwdown WOD"
20 Min. AMRAP
-Row 25 Cal.
-5 Rope Climb
-25 Overhead Squats
-25 Toes Through Rings
-25 Handstand Push Ups
-25 Wall Ball, 20/14lb

Scaled:
20 Min. AMRAP
-Row 25 Cal
-10 Modified Rope Pull Ups
-25 Overhead Squats, 85/55lb
-25 Knees to Elbows
-25 Push Ups
-25 Wall Ball, 20/14lb to a 10/9’ Line

Masters 40-49
20 Min. AMRAP
-Row 25 Cal.
-5 Rope Climb
-25 Overhead Squats, 95/65lb
-25 Toes Through Rings
-25 Push Ups
-25 Wall Ball, 20/14lb to a 10/9’ Line

Masters 50 & Up
20 Min. AMRAP
-Row 25 Cal.
-10 Modified Rope Pull Ups
-25 Overhead Squats, 85/55lb
-25 Knees to Elbows
-25 Push Ups
-25 Wall Ball, 14/10lb to a 10/9’ Line


If you finish 1 round, your next round begins at Wall Ball and works backwards.

Saturday, 11-8 WOD "Ozzy"

"Ozzy"
7RFT:
-11 Deficit HSPU
-1000m Run
deficit is on 45lb plates (not competition plates)

Transition: Modify HSPU as needed
Scaled: Modify HSPU as needed and 3RFT

Friday, 11-7 WOD

Part A. For Weight
Bench Press
5-5-5-5-5

Part B. For Time:
-30 Muscle Ups
you may choose bar or rings

Thursday, 11-6 WOD

Part A. 4 Sets of:
3 Front Squats/6 Back Squats, all the same wt.

Part B. 10 Min EMOM of Clean and Jerk
Min 0-3 @ 70% of 1RM
Min 4-7 @ 80%
Min 8-10 @ 85-95%

Wednesday, 11-5 WOD

2RFT:
-25 Wall Ball, 20/14lb
-25 Kettlebell Swings, 53/35lb
-25 Box Jump, 20/18"
-25 GHD Sit Ups
-25 Burpees
-100 Double Unders
-Rest 1 Min.

Competition:  WB-30/20lb, KB-70/53lb, BJ-24/20"
Transition: WB-14/10lb, KB-35/25lb, BJ-18/12", 300 Single Unders
Scaled: Same as transition, but 1RFT.

Tuesday, 11-4 WOD

Part A.
For Weight:
Overhead Squat
3-3-3-3-3
Part B. For Time:
21-15-9
-Snatch 115/75lb
-Toes To Bar

Transition: Feet waist high, 95/65lb
Scaled: Same as transition and 12-9-6

Monday, 11-3 WOD "Sham"

"Sham"
7RFT:
-11 BW Deadlifts
-100m Sprint

Transition: 50% BW Deadlifts
Scaled: 50% BW and 4RFT