Saturday, 1-2 WOD

For Time:
-Run 400m
-20 Tire Flips
-Run 400m
-40 Sledgehammers
-Run 400m
-50 Overhead Squats with an MB, 20/14lb
-Run 400m
-210’ of Bear Crawl
-Run 400m
-210’ of Walking Lunges with plate overhead, 45/35lb
-Run 400m
Transition: smaller tires, less wt
Scaled: Run 200s, and do 1/2 reps
Competition: wear a 20/14lb vest
Time Cap: 35 Min.
Cash Out: Mobility WOD

Thursday, 12-31 WOD

Strength:
Shoulder Press, for wt. 
3-3-3-3-3
Endurance:
12 Min. AMRAP:
-5 Handstand Push Ups
-10 Power Snatch, 75/55lb
-15 Box Jump, 24/20”
Transition: Modify HSPU, less wt, less ht
Scaled: 7 Min. AMRAP
Competition: 4” deficit, 95/65lb, 30/24”
50+: 55/35lb, 1 Ab Mat on HSPU, 20/18”
Cash Out: Mobility WOD

Wednesday, 12-30 WOD

Technique:
Full Clean and Split Jerk @ 85% of 1RM, with 90 sec rest
2-2-2-2-2-2
Endurance:
For Time: 21-15-9
-Thrusters, 95/65lb
-Toes to Bar
-KB Swings, 70/53lb
Transition: less wt
Scaled: 12-9-6
Competition: 135/95lb
50+: 75/55lb, KB-53/35lb

Time Cap: 25 Min.

Tuesday, 12-29 WOD

Strength:
Front Squat, for wt.
3-3-3-3-3
Endurance:
7RFT:
-1 Rope Climb
-20 Double Unders
-10 Burpees
Transition: 7 Pull Ups for each Rope climb
Scaled: 5RFT

Cash Out: Mobility WOD

Monday, 12-28 WOD

Technique:
Full Snatch @ 85% of 1RM, with 90 sec rest
2-2-2-2-2-2
Endurance:
3RFT:
-Run 800m
-12 Deadlift, 225/150lb
-25 Wall Ball, 20/14lb
Transition: less wt
Scaled: 1/2 of all
Competition: DL- 275/175lb, WB-30/20lb
50+:DL- 185/125lb, WB- 16/10lb

Time Cap: 30 Min.

Saturday, 12/26 WOD

Strength:
For Reps: 
-Back Squat 50% of your 1RM
Rest 3 Min
-Repeat
Endurance
For Time: 
-Row 100 Cal 
-100 Battle Rope
-100 Double Unders
Transition: 2 hands on 1 rope end, single unders x 3
Scaled: 1/2
50+: 2 hands on 1 rope
Time Cap: 20 Min.
Cash Out: Mobility WOD

Friday, 12/25

Closed, Go Eat!

Thursday, 12/24 WOD "12 Days of CrossFit"

12 Days of CrossFit:
In the order of the song: 1, 2-1, 3-2-1, 4-3-2-1, etc. do:
-1 Overhead Squat, 95/65lb
-2 Thrusters, 95/65lb
-3 Burpees
-4 Pull Ups
-5 Wall Ball, 20/14lb
-6 KB Swings, 70/53lb
-7 GHD Sit Ups
-8 Sumo Dead Lift High Pull, 95/65lb
-9 Push Ups
-10 Jumping Lunges
-11Russian Twists, 20/14lb
-12 Alternating Pistols
Transition: less wt, banded pull ups, ab mat, air squats x 4 instead of pistols
Competition: 135/95lb, WB/RT-30/20lb, 
50+: 75/55lb, WB/RT-16/10lb

Wednesday, 12/23 WOD

Technique:
Complete Complex every 90 sec for 7 rounds, @70% of 1RM Full Clean:
-Clean Pull + Power Clean + 2 Front Squat + Full Clean
Endurance:
For Time:
21-15-9
-Push Press, 95/65lb
-Box Jump, 24/20”
Transition: less wt., less ht.
Scaled: 15-12-9
Competition: 135/95lb, BJ-30/24”
50+: 75/55lb, 20/18”
Time Cap: 10 Min.
Cash Out: Mobility WOD

Tuesday, 12/22 WOD

Strength:
For Reps:
-Deadlift, Touch and Go 50% of your 1RM
-Rest 3 Min.
-Repeat
Endurance:
10 Min. AMRAP:
-7 Handstand Push Ups
-10 Toes to Bar
-25 Double Unders
Transition: Modify HSPU, Knee Raises, Single Unders x 2
Competition: Deficit HSPU 4”
Scaled: 6 Min AMRAP
Cash Out: Mobility WOD

Monday, 12/21 WOD "Nasty Girls"

Technique:
Complete Complex every 90 sec for 7 rounds, @70% of 1RM Full Snatch:
-Snatch High Pull + Hanging Power Snatch + 2 Overhead Squat + Full Snatch
Endurance:
“Nasty Girls”
3RFT:
-50 Air Squats
-7 Muscle Ups
-10 Hanging Power Cleans, 135/95
Transition: Modify Muscle Ups, less wt.
Scaled: 2RFT
Competition: 50 Pistols (alternating), HPC-175/115lb
50+: HPC- 95/65lb, 15 Pull Ups instead of MU

Saturday, 12-19 WOD

4 RFT:
-Run 800m
-15 Dumbbell Snatch on Right, 50/35lb
-15 Dumbbell Snatch on Left, 50/35lb
-15 Burpees
Transition: less wt.
Scaled: 2RFT
Competition: 70/53lb KB Snatch
Time Cap: 35 Min.

Cash Out: Mobility WOD

Friday, 12-18 WOD

Strength:
-For Reps, Do Unbroken Ring Dips
Rest 3 Min.
-Repeat
Post Total, If you can’t do Dips, do same with Push Ups (not hand release)
Endurance
16 Rounds of Tabata (alternating)
-Double Unders
-Jumping Lunges
Transition: Single Unders, Jumping Squats
Post lowest round of each.

Cash Out: Mobility WOD

Thursday, 12-17 WOD

Technique:
-15 Min. to Achieve 90% of your 1RM Clean and Jerk (any kind)
Strength:
@60% of your 1RM Clean, do:
-10 Unbroken Hanging Power Clean
Rest 3 Min.
-20 Unbroken Hanging Power Clean
Endurance
For Time:
-Row 50 Cal
-50 GHD Sit Ups
-50 Pull Ups
Transition: Ab Mat, Banded Pull Ups
Scaled: 25 of each
Competition: Chest to Bar

Time Cap: 20 Min.

Wednesday, 12-16 WOD

Strength: For Wt.
Front Squat/Back Squat without rest between:
3/7-3/7-3/7
Rest as needed between sets.
Endurance:
7RFT:
-10 Wall Ball, 20/14lb
-10 Box Jump, 24/20”
-10 Russian KB Swings, 70/53lb
Transition: less ht, less wt
Scaled: 4RFT
Competition: WB-30/20lb, BJ-30/24”

Time Cap: 20 Min.

Tuesday, 12-15 WOD

Strength:
@ 60% of your 1RM Jerk, do:
-Push Press Unbroken for Reps 
You may rest as needed as long as you still have the bar between shoulders and overhead.
Rest 3 Min.
-Repeat
Post Total
Endurance:
8RFT:
-2 Rope Climb
-200m Run
Transition: Modify Rope Climb
Scaled: 5RFT
Time Cap: 20 Min.

Cash Out: Mobility WOD

Monday, 12-14 WOD

Technique:
-15 Min. to Achieve 90% of your 1RM Snatch (any kind)
Strength:
@60% of your 1RM  Snatch, do:
-10 Unbroken Hanging Power Snatch
Rest 3 Min.
-20 Unbroken Hanging Power Snatch
Endurance:
16 Rounds of Tabata (alternating)
-Overhead Squat, 45/35lb
-Knees to Elbows
Post your lowest round for each.

Transition: Knee Raises, less wt.

Saturday 12-12 "Baby WOD"

Partner BABY WOD:

3 Rounds for time: (3 Trimesters of bliss - 40 weeks of joy... or the storm before the rainbow!)

40 Medball partner sit-ups
40 Partner wallball
4 lengths of sled push
4 lengths of walking lunges with medball over head
200m. run with medball

*The medicine ball (baby) must not touch the floor.  If you drop it or set it down, you each do 5 penalty burpees.
*If you are one of the pregos, you don't have to carry the medball since you already have your baby tagging along!

After the WOD we will be heading to Tin Lizzies at 11:15 for lunch!

Male/male: 20lb ball
male/female: 14lb
female/female: 14lb



Friday, 12-11 WOD "CF Open 15.5"

Strength:
Shoulder Press 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance: CF Open 15.5
For Time: 27-21-15-9 of:
-Row (Calories)
-Thrusters, 95/65lb
Transition: less wt.
Scaled: Start at 21
50+: 65/45lb
Cash Out: Mobility WOD

Thursday, 12-10 WOD "CF Open 12.3"

Technique:
1 Complex every 90 sec. for 6 Rounds of:
1 Power Clean + 2 Front Squat + 1 Hanging Squat Clean 
1 Split Jerk @ 60% of 1RM
Endurance: CF Open 12.3
18 Min. AMREP:
-15 Box Jump, 24/20”
-12 Push Press, 115/75lb
-9 Toes to Bar
Transition: knee raises, less wt., less ht.
50+: BJ-20”/20” (can step up), PP-95/55lb

Wednesday, 12-9 WOD

Strength:
Overhead Squat 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance:
3RFT:
-Run 400m
-30 Kettlebell Swings, 53/35lb
-30 Push Ups
Transition: less wt, 
Scaled: 2RFT
50+: KB 35/25lb
Time Cap: 25 Min.

Tuesday 12-8 WOD "CF Open 15.4"

Strength:
Back Squat 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance: CF OPEN 15.4
8 Min. AMREP:
-3 Handstand Push Ups
-3 Cleans (power or squat), 185/125lb
-6 HSPU
-3 Cleans
-9 HSPU
-3 Cleans
and on.
Transition: Modify HSPU, less wt. 
50+: Push Press instead of HSPU, wt on bar 115/75lb
Cash Out: Mobility WOD

Monday 12-7 WOD "CF Open 15.3 and 13.3

Technique:
1 Complex every 90 sec. for 6 Rounds of:
1 Power Snatch + 2 Snatch Balance + 1 Hanging Squat Snatch
at 60% of 1RM Full Snatch.
Strength:
Deadlift 60% of 1RM
7-7-7-7-7 every 2 Min.
Endurance: CF Open 15.3 and 13.3
14 Min. AMREP:
-7 Muscle Ups
-50 Wall Ball, 20lb to 10’/14lb to 9’
-100 Double Unders
Transition: Single Unders x 2, 2/1 Pull Ups and Ring Dips, less wt.
50+: Reverse order, WB-20lb to 9’/10lb to 9’

Saturday, 12-5 WOD "Park WOD"

PARK WOD SATURDAY! Remember that Saturday the box will be closed. We will be WODding at 10am at BROOKFIELD PARK! It is located just down the road from the box. 
2740 Mayo Road, Augusta, GA 30909. 
Directions from CF4E: Take a left out of the gym parking lot. 
Take your 2nd left onto Stevens Creek Rd. 
Take your 1st right onto Mayo Rd. The park will be on the left around 1 mile down.  
Bring your family, friends and kiddos! There is a track and playground too!
WOD:
3 rounds for time:
20 KB Cleans (right arm) 53/35
20 KB Jerks (right arm)
20 KB Goblet Squats
20 KB Cleans (left arm)
20 KB Jerks (left arm)
20 KB Goblet Squats
Run 1 length of track (800m)
scaled: 2 rounds

Friday, 12-4 WOD

Friday
Strength:
25 Min. to Max out Full Clean
Endurance: 16 rounds of Tabata (alternating)
-Front Squats, 115/75lb (From the Ground)
-Box Jumps, 24/20”
Transition: less wt, less ht
50+: 95/65lb
Competition: 155/105lb
Post your lowest round for each, and total of the two.

Thursday, 12-3 WOD

Thursday
Strength:
For Wt.
Bench Press
3-3-2-2-1-1
Endurance:
For Time:
-Row 1000m
4 Rounds of: -15 KB Swings, 70/53lb
-15 Burpees
-Run 800m
Transition: less wt
Scaled: 1/2 distance and 2 rounds in the middle
50+: 53/35lb
Time Cap: 20 Min.

Wednesday, 12-2 WOD

Wednesday
Strength:
25 Min. to Max out Split Jerk
Endurance:
For Time:
-30 Handstand Push Ups
-30 Overhead Squats, 95/65lb
-100 Double Unders
Transition: Modify HSPU, less wt, single unders x 3
50+: 75/55lb
Competition: 4” deficit, 135/95lb
Time Cap: 12 Min.

Tuesday, 12-1 WOD "CrossFit Total"

Tuesday
CrossFit Total:
Max out (3 attempts at each lift)
-Back Squat
-Shoulder Press
-Deadlift

Monday, 11-30 WOD

Monday
Strength:
25 Min. to Max out Full Snatch
Endurance:
For Time:
-4 Muscle Ups
-20 GHD Sit Ups
-25 Wall Ball, 20/14lb
-3 Muscle Ups
-15 GHD Sit Ups
-20 Wall Ball
-2 Muscle Ups
-10 GHD Sit Ups
-15 Wall Ball
-1 Muscle Up
-5 GHD Sit Ups
-10 Wall Ball
Transition: Modify Muscle Ups, less wt, ab mat
Scaled: Start at 3 Muscle Ups
50+: Chest to Bar instead of MUs, WB-16/10lb
Competition: WB-30/20lb
Time Cap: 15 Min.

Saturday, 11-28 WOD

"The Zombie Apocalypse"
800m run
50 box Jumps 24/20
50 DUs
6 Dead Lifts 275/205
400m run
40 box Jumps
40 DUs
6 Dead Lifts 275/205
200m run
20 box Jumps
20 DUs
6 Dead Lifts 275/205
800m run
Transition: less wt, single unders x 3, lower box
Scaled: 1/2 of all
50+: 185/125lb, BJ 20/18"

Friday, 11-27 WOD

Strength:
EMOM for 10 minutes (5 rounds)
Odd minute: 3 x back squats @ 70% of 1RM back squat
Even minute: 5 x Box jumps (30/24”)

WOD: 7 rounds for time
7 x power cleans (95/65#)
7 x thrusters (95/65#)
7 x lateral facing burps over bar

Cash out: 500m row for time

Transition: less wt.
Scaled: 4RFT
50+: 75/55lb

Thursday, 11-26 Thanksgiving Day Home WOD

Thursday Thanksgiving Home WOD!!
Before you enjoy some Turkey enjoy this WOD

Ladder for time:
50 x air squats
40 x lunges (20 x per leg)
30 x  jumping jacks
20 x hand release pushups
10 x burpees
20 x hand release pushups
30 x jumping jacks
40 x lunges (20 x per leg)
50 x air squats

Wednesday, 11-25 WOD

Strength: Clean Complex
7 sets of 1 x power clean, 1 x squat clean, 1 x split jerk (record highest weight of complex)

WOD:  For time (15 min timecap)
21 x power snatch (95/65) 
50 x DUs
15 x power snatch (95/65)
50 x DUs
9 x power snatch (95/65)
50 x DUs
Competition: power snatch 135/95
scaled: 75/55
Transition: less wt, double unders x 3
50+: 75/55lb

Tuesday, 11-24 WOD "McGhee"

Warmup WOD movements 

WOD: McGhee
30 min AMRAP
5 x deadlifts (275/185)
13 x pushups
9 x box jumps (24/20)
Scaled: 15 Min. AMRAP
Transition: less wt., lower box

Monday, 11-23 WOD

Strength: Snatch Complex (without dropping the bar)
7 sets of 1 x Snatch and 1 x Hang Snatch (record highest weight of complex)
WOD: 5 RFT
20 x KBS (53/35#) 
15 x Box Jumps (24/20”)
10 x pullups
Competition: 70# KB, 30/24”, Chest to Bar Pullups
Transition: less wt, lower box, banded
Scaled: 2 or 3RFT
50+: KB 35/25lb, BJ 20/18"

Saturday, 11-21 WOD

For Time:
-Row 1000m
-90 Air Squats
-80 Sit Ups
-70 Push Ups
-60 Pull Ups
-50 Air Squats
-40 Sit Ups
-30 Push Ups
-20 Pull Ups
-Run 800m
Transition: Push ups on knees, banded pull ups
Scaled: 1/2 of all
Competition: 20/14lb vest
Time Cap: 45 Min.

Friday, 11-20 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Snatch
-1st 2 Sets @ 85% of 1RM
-2nd 2 Sets @ 90%
-3rd 2 Sets @ 95%
-Last 2 Sets @ 100%

Strength
5 Min. EMOM, Back Squat @ 90% of 1RM
1-1-1-1-1

Endurance
10 Min. AMRAP:
-5 Power Cleans, 135/95lb
-5 Bar Facing Burpees Over The Bar
Transition: less wt
Scaled: 6 Min. AMRAP
50+: 95/65lb
Competition: 165/115lb

Thursday, 11-19 WOD "Kelly"

"Kelly"
5RFT:
-Run 400m
-30 Box Jump, 24/20"
-30 Wall Ball, 20/14lb
Transition: less wt, less ht
Scaled: 1, 2, or 3RFT

Wednesday, 11-18 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Split Jerk
-1st 2 Sets @ 85% of 1RM
-2nd 2 Sets @ 90%
-3rd 2 Sets @ 95%
-Last 2 Sets @ 100%

Strength
5 Min. EMOM, Shoulder Press @ 90% of 1RM
1-1-1-1-1

Endurance
3RFT:
-25 KB Switchouts, 53/35lb
-50 Double Unders
Transition: less wt, single unders x 3
Scaled: 2RFT
50+: 35/25lb
Competition: 70/53lb
Time Cap: 15 Min.

Tuesday, 11-17 WOD

Strength
Thrusters for wt.
3-3-3-3-3

Endurance
For Time: 10-9-8-7-6-5-4-3-2-1
-Overhead Squats
-Power Snatch
Rx: 50% BW
50+: 40% BW
Competition: 60% BW
Transition: less %
Scaled: Start @ 8s
Time Cap: 20 Min.

Monday, 11-16 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Clean
-1st 2 Sets @ 85% of 1RM
-2nd 2 Sets @ 90%
-3rd 2 Sets @ 95%
-Last 2 Sets @ 100%

Strength
5 Min. EMOM, Deadlift @ 90% of 1RM
1-1-1-1-1

Endurance
For Time: 21-15-9
-Handstand Push Ups
-Front Squats, 135/95lb
Transition: modify hspu, less wt
Scaled: 15-12-9
50+: 95/65lb
Competition: 165/115lb, 4" deficit
Time Cap: 15 Min.

Saturday, 11-14 WOD

5RFT:
-10 Dumbbell Snatch on each arm, 50/35lb
-10 Ring Dips
-15 Pull Ups
-20 Push Ups
Transition: banded, less wt
Scaled: 3RFT
50+: DB 40/25lb
Competition: KB 70/50lb, Chest to Bar
Time Cap: 30 Min.

Friday, 11-13 WOD

Strength
For Wt. Bench Press
3-3-3-3-3

Endurance
7 Min. AMRAP:
-Run 800m
Then, max rounds with remaining time:
-16 Wall Ball, 20/14lb
-8 Knees to Elbows (On bar or rings)
Transition: knee raises, less wt
50+: WB 16/10lb
Competition: WB 30/20lb

Thursday, 11-12 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Snatch
-1st 2 Sets @ 80% of 1RM
-2nd 2 Sets @ 85%
-3rd 2 Sets @ 90%
-Last 2 Sets @ 95%

Strength
5 Min. EMOM, Back Squat @ 85% of 1RM
2-2-2-2-2

Endurance
3RFT:
-25' Walking on Hands
-25 Box Jump, 24/20"
Transition: less ht, 15 HSPU instead of Walk
50+: BJ 20/18"
Competition: BJ 30/24"
Time Cap: 12 Min.

Wednesday, 11-11 "Veteran's Day WOD"

9 Min. AMRAP:
-Run 100m
-11 KB Swings, 53/35lb
-11 Walking Lunges
-Run 100m
-22 KB Swings, 53/35lb
-22 Walking Lunges
Continue increasing reps by 11s
-Rest 2 Min.
9 Min. AMRAP
-Run 100m
-11 Double Unders
-11 Burpees
-Run 100m
-22 Double Unders
-22 Burpees
Continue increasing reps by 11s
Post total Reps, excluding runs.
Transition: less wt, single unders at same count
Scaled: 5 Min. AMRAPs, with a 6 Min. rest

Tuesday, 11-10 WOD

Technique
8 Sets, Every 90 Sec, 1 Split Jerk
-1st 2 Sets @ 80% of 1RM
-2nd 2 Sets @ 85%
-3rd 2 Sets @ 90%
-Last 2 Sets @ 95%

Strength
5 Min EMOM, Shoulder Press, @ 85% of 1RM
2-2-2-2-2

Endurance
For Time:
21-15-9
-Overhead Squats, 95/65lb
-Front Squats, 95/65lb
-Hanging Power Cleans, 95/65lb
Transition: less wt
Scaled: 15-12-9
50+: 75/55lb
Competition: 135/95lb
Time Cap: 15 Min.

Monday 11-9 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Clean
-1st 2 sets @ 80% of 1RM
-2nd 2 sets @ 85%
-3rd 2 sets @ 90%
-Last 2 sets @ 95%

Strength
5 Min. EMOM, Deadlift, Touch and Go @85% of 1RM
2-2-2-2-2

Endurance
For Time:
-4 Rope Climb
-30 Push Ups
-50 Sit Ups
-500m Row
Transition: modify rope climb
Competition: legless, GHD
Time Cap: 12 Min.

Saturday, 11-7 WOD

Strength
For Wt., Weighted Pull Ups
1-1-1-1-1

Endurance
For Time: 
-60 Sumo Deadlift High Pull, 75/55lb
-60 Push Ups
-60 Push Press, 75/55lb
*15 Air Squats EMOM
Transition: less wt, push ups on knees
Scaled: 40 of Each, 10 Squats EMOM
Competition: 95/65lb

Time Cap: 20 Min.

Friday, 11-6 WOD

Technique
8 Min EMOM, 1 Full Snatch
-First 2 sets @ 75% of 1RM
-Second 2 sets @ 80% of 1RM
-Third 2 sets @ 85% of 1RM
-Last 2 sets @ 90% of 1RM

Strength
5 Sets of 3 Back Squat, Each Done Every 90 Sec.
@ 80% of 1RM

Endurance
For Time:
21-15-9
-Burpees
-GHD Sit Ups
-Wall Ball, 20/14lb
Transition: less wt, ab mat
Scaled: 15-12-9
50+: WB 16/10lb

Time Cap: 15 Min.

Thursday, 11-5 WOD

Strength
For Wt. Overhead Squat
5-5-5-5-5

Endurance
For Time:
-30 Clean and Jerk (Power or Full Clean, any Jerk/Press)
-30 Muscle Ups
Transition: modify MUs, less wt
Scaled: 15 of each
50+: 95/65lb

Time Cap: 25 Min.

Wednesday, 11-4 WOD

Technique
8 Min EMOM, 1 Split Jerk
-First 2 sets @ 75% of 1RM
-Second 2 sets @ 80% of 1RM
-Third 2 sets @ 85% of 1RM
-Last 2 sets @ 90% of 1RM

Strength
5 Sets of 3 Shoulder Press, Each Done Every 90 Sec.
@ 80% of 1RM

Endurance
3RFT:
-25 Box Jump, 24/20”
-25 Kettlebell Swings, 53/35lb
-50 Double Unders
Transition: single unders x 3, less wt, less ht
Scaled: 2RFT
50+: KB 35/25lb
Competition: KB 70/53lb, BJ 30/24”

Time Cap: 20 Min.

Tuesday, 11-3 WOD

“Obstacle Day”
For Time:
-Run 400m
-75 Battle Rope
-Run 400m
-Sled Push 200’, 270/180lb
-Run 400m
-50 Sledge Hammer
-Run 400m
-30 Goblet Squat with Atlas Stone, 75/45lb
-Run 400m
Transition: less wt
Scaled: 1/2 Reps
Competition: Use a vest, 20/14lb
50+: Sled-235/135lb, Goblet 45/30lb
Time Cap: 30 Min.

Monday, 11-2 WOD "Jackie"

Technique 
8 Min EMOM, 1 Full Clean
-First 2 sets @ 75% of 1RM
-Second 2 sets @ 80% of 1RM
-Third 2 sets @ 85% of 1RM
-Last 2 sets @ 90% of 1RM

Strength 
5 Sets of 3 Deadlift-Touch and Go, Each Done Every 90 Sec.
@ 80% of 1RM

Endurance
“Jackie”
For Time:
-Row 1000m
-50 Thrusters, 45/35lb
-30 Pull Ups
Transition: Banded, less wt

Saturday, 10-31 WOD

5RFT:
-10 Power Cleans, 115/75lb
-10 Front Rack Lunges, 115/75lb
-25 Push Ups
Transition: less wt
Scaled: 3RFT
50+: 95/65lb
Competition: 135/95lb
Time Cap: 25 Min.

Friday, 10-30 WOD

For Time:
-Run 800m
-100 Wall Ball, 20/14lb
-Run 800m
Transition: less wt
Scaled: 400s, 50 WB
50+: WB 16/10lb
Competition: Run in vest 20/14lb, WB 30/20lb
Time Cap: 25 Min.

Thursday, 10-29 WOD

Part A. For Wt.
Hanging Full Snatch
3-3-3-3-3
Part B. 3RFT: 
-Row 500m
-25 GHD Sit Ups
Transition: Ab Mat
Scaled: 2RFT
Time Cap: 18 Min.

Wednesday, 10-28 WOD

For Time:
-20 Thrusters
-20 Sumo Deadlift High Pull
-20 Jerks
-20 Overhead Squats
-20 Front Squats
EMOM, starting @ 1 Min. Do 5 Burpees
Rx wt: 95/65lb, Competition wt: 135/95lb
Transition: less wt
Scaled: 15s and 3 Burpees
Time Cap: 25 Min.