Saturday, 1-3 WOD

4RFT: 
-10 Front Squats, 95/65lb
-15 KB Swings, 53/35lb
-20 Box Jump, 24/20”
Transition: lighten KB & FS, lower box
Scaled: 2RFT
Competition: FS 135/95, KB 70/53lb, BJ 30/24”

Time Cap: 20 Min.

Friday, 1-2 WOD

80RFT:
-1 Wall Ball, 20/14lb
-1 Burpees
Catch the WB after each throw.
Transition: lighten WB
Scaled: 20RFT
Competition: 30/20lb WB
Time Cap: 20 Min.


Thursday 1-1 WOD Happy New Year!!!

"Randy on the Run"
For Time:
-Run 1 Mile
-75 Snatches (Power or Squat), 75/50lb
-Run 1 Mile

Scaled: 1/2 distance and reps

Wednesday, 12-31 WOD

For Time:
-20 Handstand Push Ups
-25 Sit Ups
-5 Chest to Bar Pull Ups
-15 HSPU
-25 Sit Ups
-10 C2B
-10 HSPU
-25 Sit Ups
-15 C2B
-5 HSPU
-25 Sit Ups
-20 C2B
Transition: Pull Ups (banded), modify HSPU
Scaled: 1/2 Reps, round up on odd

Time Cap: 20 Min.

Tuesday, 12-30 WOD "Loredo"

"Loredo"
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps

Run 400 meters

Scaled: 3RFT

Monday, 12-29 WOD

Part A. 7 Min. EMOM
@85% of 1RM Squat Clean, do
-1 Deadlift + 1 Squat Clean

Part B. 5RFT:
-5 Overhead Squats, 95/65lb
-40 Double Unders
12 Min. Time Cap
Transition: less wt, single unders x 3

Competition: OHS 135/95lb

Saturday, 12-27 WOD

3RFT:
-5 Rope Climb
-15 Back Squats, 115/80
-25 Box Jump
No Squat Rack

Competition: 135/95lb
40-49: 95/65lb
50 & up: 75/55lb
Transition: less wt., modify rope climb, lower box
Scaled: 2RFT

Friday, 12-26 WOD

Wods at 10am, 11am, and 12pm only.
3RFT:
-Run 600m
-10 Deadlift, 275/185lb
-25 GHD Sit Ups

40-49: 255/165lb
50 and up: 225/145lb
Transition: less wt., ab mat
Scaled: 1/2 distance and reps

Time Cap: 25 Min.

Wednesday, 12-24 WOD "12 Days of CrossFit"

Wods at 9 & 10am only.
"12 Days of CrossFit"
Rep scheme follows the song “12 Days of Christmas”
You must use a weight that you can do all movements with.
For Time:
1  Overhead Squat
2  Burpees
3  Thrusters
4  Box Jump, 24/20”
5  Power Snatch
6  Pistols
7  Shoulder to Overhead
8  Push Ups
9  Front Squats
10 Overhead Lunges in place with plate
11 Hanging Power Cleans
12 Handstand Push Ups

Rx: 115/80lb
Competition Wt.: 135/95lb
40-49: 95/65lb
50 & up: 75/45lb

Transition: less wt., lower box

Tuesday, 12-23 WOD- "Grady is OLD!!!!"

"Grady is OLD!!!!"
2RFT:
40  calorie row
40  Wall Ball
40  KB Swings, 70/53lb
40  Knees to Elbows

50 and up: KB 53/35lb, WB 16/10lb
Transition: less wt., banded
Scaled: 1RFT

Time Cap: 20 Min.

Monday, 12-22 WOD

Part A. Hanging Squat Snatch
3-3-3-3-3  all at the same wt.: 70% of 1RM
Part B. 10 Min. AMRAP:
-20 Double Unders

-2 Muscle Ups

Transition: 40 Single Unders, 5 Toes to Rings

Saturday, 12-20 WOD

Saturday
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

40-50: 125/85lb
50-60: 115/80lb
60 and up: 105/75lb
Transition: lighten load, power cleans/push press as needed


Friday, 12-19 WOD

For Time:
-Run 400m
-200m Farmer’s Walk, 140/110lb (Kettlebells)
-Run 400m
-100 Battle Rope
-Run 400m
-200m Waiter’s Walk, 45/25lb (Plates)
-Run 400m
-Push Sled 300’, 360/225lb
-Run 400m

Transition: less wt. on sled, waiter’s and farmer’s walk.
Scaled: Run 200m, 1/2 distance and reps

Thursday, 12-18 WOD

Part A. 5 Min EMOM- all same wt.
-Power Snatch + Hang Power Snatch
Part B. 5 Min EMOM- all same wt.
-Snatch + Hang Snatch
Part B. 10 Min EMOM- all same wt. (heavy)
On the odd minutes, do:
5 Front Squats
On the even minutes, do:
Max effort L-sit hang


Transition: modify L-sit hang.

Wednesday, 12-17 WOD

Wednesday
4RFT:
-10 Handstand Push Ups
-15 Toes To Bar
-20 Wall Ball, 20/14lb

Transition: modify HSPU, feet above hips, less wt. on WB
Scaled: 2RFT

Tuesday, 12-16 WOD

Tuesday
Part A. For Wt.
Turkish Get Ups with a Barbell
1-1-1-1-1
Part B. For Time: 
21-15-9
-Hanging Power Clean, 115/80lb
-Burpee Box Jump, 24/20”
-Thrusters, 115/80lb

40-49: 105/70lb
50-59: 95/65lb
60 and up: 85/60lb
Transition: Lower wt. and box ht.

Scaled: 15-12-9

Monday, 12-15 WOD

20 Min AMRAP:
-10 Chest to Bar Pull Ups
-20 Back Squats, 95/65lb (no squat racks)
-30 Double Unders

50 and up: 85/55lb, regular pull ups
Transition: banded pull ups, less wt., single unders x 2

Scaled: 12 Min AMRAP 

Saturday, 12-13 WOD

For Time:
-75 KB Swings, 53/35lb
-1 Mile Run
-75 KB Swings, 53/35lb

Transition: Lighten KB
Scaled: Transition as needed, 40 KB/800m Run/40KB

Friday 12-12 WOD

How Fast Can You Get To 300?
The Rep Goal is 300.  The Movements, and Order Are:
-1 Min Wall Ball, 20/14lb
-30 Sec Rest
-1 Min Burpees
-30 Sec Rest
-1 Min Push Press, 95/65lb
-30 Sec Rest
-1 Min GHD Sit Ups
-30 Sec Rest
-1 Min Over Head Walking Lunges with a Plate, 45/25lb
-30 Sec Rest

Transition: Lighten WB, PP, and Lunges, Ab Mat
Scaled: Transition as needed, 150 is the rep goal.

Thursday, 12-11 WOD

Part A. For Weight, Front Squat
3-3-3-3-3
Part B. 10 Min EMOM
1 Clean + 1 Front Squat +1 Jerk
@ 80% of 3RM Front Squat From Part A

Wednesday, 12-10 WOD

4RFT:
-20 Pull Ups
-30 Box Jump, 24/20"
-40 Push Ups

Transition: Lower BJ, Banded Pull Ups
Scaled: 2RFT


Tuesday, 12-9 WOD

Part A. For Weight, Deadlift
5-5-5-5-5
Part B. For Time:
21-15-9
-Handstand Push Ups
-Dumbbell Snatch, 40/25lb
(21-15-9 on each arm)

Transition: Modify HSPU, Lighten DB
Scaled: 12-9-6

Thursday, 12-4 WOD "Lynne"

"Lynne"
5 Rounds for Reps:
-Body Weight Bench Press
-Pull Ups
There is NO time component.  Rest as needed between all.
You go until you come off the bar, or rack the bar.

Transition: Banded PUs, Lower % of BW on Bench Press.
Scaled: Transition as needed and 3 Rounds.

Wednesday, 12-3 WOD

Part A. For Weight
Push Press
3-3-3-3-3
Part B. 10 Min AMRAP
-5 Squat Clean, 95/65lb
-30 Double Unders

Transition: Less Wt., and 60 Single Unders

Tuesday, 12-2 WOD

Part A. For Weight
Back Squat
3-3-3-3-3
Part B. For Time:
12-9-6
-Bar Muscle Ups
-Deadlift, 315/205lb

40-44: 295/185lb
45-49: 275/175lb
50-54: 255/165lb
55-59: 235/155lb
60 & up: 215/145lb

Transitional: Banded MUs or Pull ups and dips, loss wt. on DL

Monday, 12-1 WOD

4RFT:
-Run 400m
-15 Push Ups
-15 Box Jump, 24/20"
-15 Knees to Elbows

Transitional: Modify as needed, and lower Box Jumps
Scaled: 2RFT and transitional as needed