Saturday, 2-28 WOD

20 Min AMRAP:
-Run 400m
-15 KB Swings, 70/53lb
-15 HSPU

Transition: less wt, modify hspu
Scaled: 10 Min AMRAP

Friday, 2-27 WOD "CF Open 15.1"

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)
(All divisions)
1-rep-max clean and jerk 6-minute time cap
For all scaled and masters versions of this workout, see:

Thursday, 2-26 WOD

Part A. Clean and Jerk

Part B. Back Squat (all same wt.)

Wednesday, 2-25 WOD

-20 Overhead Squat, 45/35lb
-30 Sit Ups, Ab Mat
-40 Double Unders
Transition: Single Unders x 3, less wt.

Scaled: 1/2 Reps for each round

Tuesday, 2-24 WOD

5 rounds for time of:
115/80lb. hang power clean and jerks, 12 reps
115/80lb. thrusters, 9 reps

115/80lb. power snatches, 6 reps
40-49: 105/70lb
50-59: 95/65lb
60 & up: 85/60lb
Transition: less wt.
Scaled: 3RFT
Time Cap: 25 Min.

Monday, 2-23 WOD

-25 Pull Ups
-25 Box Jump, 24/20”
-25 Wall Ball, 20/14lb
Transition: Banded Pull Ups, shorter box, lighter WB
Scaled: 15 of each.

Time Cap: 25 Min.

Saturday, 2-21 WOD

-Run 800m
-20 HSPU
-10 Deadlifts, 275/185lb
Competition: Parrolettes, 315/205lb
Transition: modify hspu, less wt.
Scaled: 2RFT
40-49: 255/165lb
50-59: 225/145lb

60 & up: 205/135lb

Friday, 2-20 WOD "Filthy Fifty"

"Filthy Fifty"
For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders
Transition: lower box, lighten KB, knee raises, lighten bar, lighten WB, single unders x 3

Scaled: 25 of each

Thursday, 2-19 WOD

Part A.
1 Clean Pull + 1 Full Clean
-@ a medium wt. 3-3-3
-@ a medium/heavy wt. 2-2-2
-heavy as able with good form 1-1-1
Part B. Back Squat, all with the same wt.


Wednesday, 2-18 WOD

15 Min. AMRAP:
-10 Power Snatch, 115/80lb
-10 Burpees
Competition: 135/95lb
40-49: 105/75lb
50-59: 95/65lb
60 @ up: 85/60lb
Transition: lighten wt.

Scaled: 8 Min. AMRAP

Tuesday, 2-17 WOD

For Time:
-10 Thrusters, 3 rounds of Cindy
-8 Thrusters, 3 rounds of Cindy
-6 Thrusters, 3 rounds of Cindy
-4 Thrusters, 3 rounds of Cindy
-2 Thrusters, 3 rounds of Cindy
Rx Wt.: 115/80lb
Competition: 135/95lb
40-49: 105/75lb
50-59: 95/65lb
60 & up: 85/60lb
Transition: less wt, banded pull ups, push ups on knees

Scaled: Start at 6

Saturday, 2-14 WOD

-20 Chest to Bar Pull Ups
-30 Wall Ball, 20/14lb
-40 Push Ups
-Rest 3 Min.

Transition: Banded Pull ups or regular pull ups, lighter WB, Push Ups on knees
Scaled: 2RFT
Time Cap: 50 Min.

Friday, 2-13 WOD

For Time:
-Row 1000m
-60 GHD Sit Ups
-30 Shoulder to Overhead, 135/95lb
-10 Rope Climb

Competition: 155/105lb
Transition: Modify rope climb, less wt., ab mat
Scaled: 1/2 distance and reps.
40-49: 115/80lb
50 & up: 95/65lb
Time Cap: 25 Min

Thursday, 2-12 WOD

For Wt.
-Power Clean 3-3-3-3-3
-Front Squat 2-2-2-2-2
-Full Clean 1-1-1-1-1

Record best of each lift.  You don't have to do each set at the same wt.

Wednesday, 2-11 WOD

Part A. For Wt. Deadlift
Touch and go only.
Part B. For Reps
4 Rounds of:
-2 Minutes of Double Unders
-2 Minutes of Burpees

Competition: Triple Unders
Transition: Single Unders

Scaled: 3 Rounds

Tuesday, 2-10 WOD

For Wt.
-Power Snatch 3-3-3-3-3
-Snatch Balance 2-2-2-2-2
-Full Snatch 1-1-1-1-1

Record each best.  They don't all have to be at the same wt.

Monday, 2-9 WOD "Fran"

Part A. For Wt. Jerk
Part B. "Fran"
For Time: 21-15-9
-Thrusters, 95/65lb
-Pull ups

Transition: Banded Pull ups and decrease wt. as needed.

Scaled: 15-12-9

Saturday, 2-7 WOD

-50 Double Unders
-20 Stiff Leg Deadlifts, 135/95lb
-10 Ring Dips

Scaled: 2RFT
Transition: Single Unders x 3, less wt, banded dips or on a box
Time Cap: 25 Min.

Friday, 2-6 WOD "Post Paleo Challenge Donkey Kong"

Part A. For Weight
Overhead Squats
Part B. "Donkey Kong"
For Time:
-KB Swings, 53/35lb
-Box Jumps, 24/20"

Transition: Less wt, lower box.

Thursday, 2-5 WOD

Part A. Snatch Balance
*For Wt. using perfect technique, if the technique is suspect the weight should decline.

Part B. 12 Min EMOM
-Odd minutes do 2 Full Snatch
-Even minutes do 2 Back Squat
Using a heavy weight, but not heavy enough to cause repeated failure.

Part C. 20-20-20
-Toes to Bar
-Hip Extensions

Transition: Feet higher than hips.

Wednesday, 2-4 WOD "Happy Birthday Suzie!!"

Suzie's Obstacle Day
For Time:
-Run 400m
-12 Atlas Stone Lifts, 107/77lb
-Run 400m
-50 Sledgehammers
-Run 400m
-Push Sled 320', 270/180lb
-Run 400m
-100 Battle Rope
-Run 400m

Scaled: all runs, 1/2 reps and distance with sled
Transition: Lighten stone and sled
50 and up: Men use 77lb stone, 225lb sled.  Ladies use 45lb stone, 135lb sled.
Competition: 800s
Time Cap: 40 Min.

Tuesday, 2/3 WOD

For Time:
-Pistols on Right
-Pistols on Left
-KB Cleans on Right, 53/35lb
-KB Cleans on Left, 53/35lb
-Handstand Push Ups

Scaled: 15-12-9
Transition: Pistols to a box, lighten KB, modify HSPU
Competition: Goblet Pistols-35/25lb, Cleans-70/53lb
Time Cap: 25 Min.

Monday, 2/2 WOD "Fight Gone Bad"

"Fight Gone Bad"
For Reps: 3 Rounds of:
-1 Min Wall Ball, 20/14lb to 10'
-1 Min Sumo Deadlift High Pull, 75/55lb
-1 Min Box Jump, 20"
-1 Min Push Press, 75/55lb
-1 Min Row for Calories
-1 Min Rest

Scaled: 2 Rounds
Transition: less wt, lighter WB, lower box