Saturday, 4-4 WOD

For Time:
-Row 1000m
-50 Burpees
-40 Front Squats, 75/55lb
-30 Shoulder to Overhead, 75/55lb
-20 Pistols (10 on each leg)
Transition: modify pistols
Scaled: 1/2 reps
Competition: 95/65lb

Friday, 4-3 WOD

4 RFT:
30' walking lunges with bar in front rack position, 135/95
400m run
20 GHD Sit-ups

Transition:  less weight, ab mat
Scaled: 2 RFT
50+: 95/65


Thursday, 4-2 WOD

Part A.
For Wt. Full Snatch
1-1-1-1-1
Part B. 
21-15-9
-Chest to Bar Pull Ups
-Handstand Push Ups
Transition: pull ups, banded, modify hspu

Wednesday, 4-1 WOD

For Time:
-15 OHS, 75/55lb
-100 Double Unders
-20 OHS
-75 Double Unders
-25 OHS
-50 Double Unders
-30 OHS
-25 Double Unders
Transition: less Wt, single unders x 3

Scaled: 1/2 reps

Tuesday, 3-31 WOD

4RFT: 
-10 Squat Cleans, 135/95lb
-15 Ring Dips
-20 Box Jumps, 24/20”
Transition: less wt., banded, lower box
Scaled: 2RFT
Competition: 165/110lb, 30/24”
50 and Up: 115/80lb

Monday, 3-30 WOD

Part A. 
For Wt. Jerk
1-1-1-1-1
Part B.
8 Min. AMRAP:
-10 KB Swings, 70/53lb

-15 Wall Ball, 20/14lb
Transition: less wt.

Friday, 3-27 WOD "CrossFit Open 15.5"

CrossFit Open 15.5

27-21-15-9 reps for time of:

Row (calories)
Thrusters

RX: 95/65
Scaled: 65/45
Masters 55+: 65/45
Scaled Masters 55+: 45/35
Teens: 65/45

Thursday, 3-26 WOD "Skills Day"

Skills Day:
Work on your “goats”
ex: double unders
muscle ups
bar muscle ups
butterfly kip
C2B kip
rope climb
olympic lifts
spring step box jumps
snatch swing KBs
T2B kip

HSPU kip

Wednesday, 3-25 WOD "Annie"

Part A. For Weight, Shoulder Press
3-3-3-3-3

Part B. “Annie”
For Time:
50-40-30-20-10
-Double Unders
-Sit Ups

Transition: Single Unders x 3
Scaled: Start @ 40

Tuesday, 3-24 WOD

3RFT:
-25 Wall Ball, 20/14lb
-25 Back Extensions
-Run 800m

Transition: Lighten WB

Scaled: 1/2 reps and distance

Monday, 3-23 WOD

Part A. For Weight, Front Squat
5-5-5-5-5
Part B. 8 Min. AMRAP:
-2 Rope Climb
-15 Push Ups

Transition: Modify Rope Climb


Saturday, 3-21 WOD "Helen"

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

Transition: Lighten KB, Banded Pull Ups

Friday, 3-20 WOD "15.4"

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.


Friday, 3-20 WOD

CrossFit Open 15.4
TBA

Thursday, 3-19 WOD

Part A. Snatch Balance
3-3-3-3
Part B. Hanging Snatch
3-3-3-3
Part C. Overhead Squat
3-3-3-3
All sets done at the same wt within each part.

Each part is EMOM.

Wednesday, 3-18 WOD

For Time:
-Row 1 Mile
-50 GHD Sit Ups
-40 Handstand Push Ups
-30 Kettle Bell Swings, 70/53lb
-Run 1 Mile

Transition: modify HSPU, ab mat, less wt.
Scaled: 1/2 distance and reps
50 & up: 53/35lb KB
Time Cap: 40 Min.


Tuesday, 3-17 WOD Happy St. Patrick's Day!

For Time:
21-15-9
-Thrusters, 115/75lb
-Burpee Box Jumps, 24/20”

Transition: less wt., lower box
Scaled: 15-12-9
Competition: 135/95lb, 30/24”
40-49: 105/70lb
50-59: 95/65lb
60 & up: 85/60lb
Time Cap: 25 Min.

Monday, 3-16 WOD

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadliest for as long as possible. 
Post heaviest load for the snatch, clean and deadlift.

Saturday, 3-14 WOD

4RFT:
-20 Pull Ups
-20 KB Swings, 53/35lb
-20 Walking Goblet Lunges, 53/35lb

Transition: less wt, banded pull ups
Scaled: 2RFT

Friday, 3-13 WOD

CrossFit Open 15.3
TBA

Thursday, 3-12 WOD


Part A. For Wt.
Front Squat
4-4-4-4
Part B. For Wt.
Back Squat
8-8-8-8
Part C. For Time:
-500m Row

Wednesday, 3-11 WOD "Ben and Liz Wedding Bliss WOD"

"Ben and Liz Wedding Bliss WOD"
For Time: 
21-15-9
-Power Cleans, 135/95
-Shoulder to Overhead, 135/95lb
-Box Jump, 20/14lb

Transition: less wt., lower box
Competition: 155/105lb
Scaled: 15-12-9
40-49: 115/80lb
50 and up: 95/65lb
Time Cap: 25 Min.

Tuesday, 3-10 WOD

Part A. For Wt. 
Bench Press
3-3-3-3-3
Part B. 7 Min. AMRAP
-10 Toes Through Rings
-10 Burpees

Transition: Knee Raises

Monday, 3-9 WOD


5RFT:
-Run 400m
-25 Double Unders
-3 Muscle Ups

Transition: Single Unders x 3, modify muscle ups
Scaled: 3RFT
Time Cap: 35 Min.

Saturday, 3-7 WOD

For Time:
-25 KB Swings, 70/53lb
-5 Wall Ball, 20/14lb
-20 KB Swings
-10 Wall Ball
-15 KB Swings
-15 Wall Ball
-10 KB Swings
-20 Wall Ball
-5 KB Swings
-25 Wall Ball

Transition: less wt.
Scaled: Start @ 20 KB and stop @ 20 Wall Ball
Competition: 30/20lb
50 & up: KB 53/35lb, WB 16/10lb

Time Cap: 30 Min.

Friday, 3-6 WOD "CF Open 15.2"

"CF Open 15.2"
Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   95-lb. overhead squats, 10 reps
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   95-lb. overhead squats, 12 reps
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   95-lb. overhead squats, 14 reps
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.


Thursday, 3-5 WOD

Part A. For Weight
Overhead Squats
3-3-3-3
Part B. For Weight
Hanging Squat Snatch
3-3-3-3
(no dropping within each set)


Wednesday, 3-4 WOD

3RFT:
-10 Hanging Squat Cleans, 135/95lb
-15 HSPU
-20 GHD Sit Ups

Transition: less wt, ab mat, modify HSPU
Scaled: 2RFT
Competition: 155/105lb
40-49: 125/85lb
50-59: 115/75lb
60 & up: 105/65lb

Tuesday, 3-3 WOD

Part A. For Weight
Shoulder Press
3-3-3-3
Part B. 4RFT:
-2 Rope Climb
-20 Box Jump, 24/20"

Transition: Modify Rope Climb, lower box

Monday, 3-2 WOD

For Time:
-50 Calorie Row
-50 Thrusters, 75/55lb
-50 Pull Ups
-50 Burpees
-50 Power Snatch, 75/55lb
-150 Double Unders

Transition: Less wt., Single Unders x 3, Banded Pull Ups
Scaled: 1/2 reps and calories
Time Cap: 40 Min.