Saturday, 5-2 WOD "Swim Day"

At the Augusta Aquatic Center on Damascus Rd, meeting at 11:30am
16RFT (1 Mile):
-Swim 2 laps
-Rest 1 Min.

Transition: use a kick board
Scaled: 8RFT

CF4E will be paying for everyone's daily fee at the aquatic center (because we love you guys).

We will be having open gym at CF4E from 9-11am sharp.  It is still bring a friend for free day at either location.

Friday, 5-1 WOD

Friday
For Time: 
-50 Thrusters
-40 Toes to Bar
-30 Overhead Lunges with a Med Ball
-20 Burpees over bar
Rx: 135/20lb, 95/14lb
40-49: 115/20lb, 75/14lb
50-54: 95/20lb, 65/14lb

55 +: 75/20lb, 55/14lb, K2E
Transition: less wt, knee raises, no med ball
Scaled: 40, 30, 20, 10 count.

Thursday, 4-30 WOD

Thursday
Part A. With 70% of 1RM Snatch, every 90 sec. do:
Snatch Balance 3-3-3-3-3
Part B. 8 Min. AMRAP:
-50 Wall Ball
-30 Snatches (any kind)
-Continuous Pull Ups
Men’s WB to 10’, Women’s WB to 9’
Rx: 20/95lb, 14/65lb, C2B Pull ups
40-49: 20/95lb, 14/65lb,Pull ups
50-59: 20/75lb, 14/45lb, Pull ups
60 +: 14/65lb, 10/45lb, Pull ups
Transition: less wt, lighten WB, banded
Scaled: 30 WB, 20 Snatches, 5 Min. AMRAP

Wednesday, 4-29 WOD

Wednesday
For Wt.
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Tuesday, 4-28 WOD

Tuesday
For Time:
-Run 400m
-50 KB Swings, 53/35lb
-5 Rope Climb
-Run 400m
-40 KB
-4 Rope
-Run 400m
-30 KB
-3 Rope
-Run 400m
-20 KB
-2 Rope
-Run 400m
-10 KB
-1 Rope

Transition: less wt, modify rope climb
Scaled: start on the 40s round

Time Cap: 35 Min.

Monday, 4-27 WOD

Monday 
Part A. For Wt. Overhead Squats
5-5-5-5-5 
Part B. For Time:
3-6-9-12
-Power Cleans, 165/110lb
-Burpees to a Plate

35-39:155/105lb
40-54:135/95lb
55-59: 115/75lb
60 +: 95/65lb

Transition: less wt.

Saturday, 4-25 WOD "Barbara" Bring a friend day!

"Barbara"
5RFT:
-20 Pull Ups
-30 Push Ups
-40 Sit Ups
-50 Squats

Transition: banded

Scaled: 1/2 reps

Friday, 4-24 WOD

For time:
20 burpees
95/65lb. hang squat snatches, 20 reps
20 bar muscle-ups
95/65lb. hang squat snatches, 20 reps
20 burpees

Transition: less wt, pull ups (banded)
Scaled: 1/2 reps
50 and Up: 75/55lb

Competition: 135/95lb
Time Cap: 30 Min.

Thursday, 4-23 WOD

Part A. 1 Clean Pull + 1 Squat Clean
1-1-1-1-1
Part B. 
6 Min. AMRAP
-10 Push Press, 75/55lb
-10 Box Jump, 24/20”


Transition: less wt & ht

Wednesday, 4-22 WOD

For Time:
-10 DeadLift, 315/205lb
-20 HSPU
-30 Toes to Bar
-40 Wall Ball
-50 Double Unders

Transition: less wt, modify hspu, knee raises, lighten wb, single unders x 3
Scaled: 1/2 reps
50 and up: 225/150lb
Time Cap: 20 Min.

Tuesday, 4-21 WOD

Obstacle Day
For Time:
-Run 400m
-Tarazan Ropes
-Run 400m
-5 Wall Walks
-Run 400m
-Monkey Rings
-Run 400m
-100 Battle Rope
-Run 400m
-Ninja Warrior
-Run 400m

Transition: 20 down ups on rope, 20 Toes through rings, one rope on battle with both hands, 20 pull ups.
Scaled: 1/2 distance runs.
Time Cap: 35 Min.

Monday, 4-20 WOD

10 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 95/65lb. thrusters
Rest 30 seconds

50 and up: 75/55lb
Transition: less wt.
Scaled: 5 Rounds
Competition: 115/80lb


Sunday 4-19 WOD

Open gym 2-4pm

Saturday, 4-18

Closed

Friday, 4-17 WOD

3RFT:
-20 KB, 70/53lb
-20 GHD Sit Ups
-20 Burpees
-800m Run

Transition: less wt, ab mat
Scaled: 1-2 RFT
50 & up: 53/35lb
Time Cap: 35 Min.

Thursday, 4-16 WOD

Part A. For Weight
1-1-1-1-1
Shoulder Press + Push Press + Jerk

Part B. 10 Min. AMRAP:
-10 Pull Ups
-10 Back Squats, 185/125lb (you may use racks)

Tranition: less wt., banded Pull Ups
Competition: Chest to Bar, 225/150lb
50 & up: 155/105lb

Wednesday, 4-15 WOD

4RFT:
-10 Power Cleans, 165/110lb
-50 Double Unders
-10 HSPU

Transition: less wt., single unders x 3, modify hspu
Scaled: 2RFT
40-49: 155/105lb
50-59: 135/95lb
60 & up: 115/80lb
Competition: 185/125lb
Time Cap: 25 Min.

Tuesday, 4-14 WOD

Part A. For Weight
1-1-1-1-1
Hanging Power Snatch + Overhead Squat + Snatch Balance

Part B. 5RFT:
-10 Alternating Overhead Lunges, 75/55lb
-10 SDHP, 75/55lb

Transition: less Wt.
Scaled: 3RFT
50 & up: 65/45lb
Competition: 95/65lb
Time Cap: 20 Min.

Monday, 4-13 WOD "Dirty Dozen"

"Dirty Dozen"
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Thursday, 4-9 WOD

Part A. Snatch Balance (all at same wt.)
Every 90 sec. do:
3-3-3-3-3
Part B. 5RFT:
-3 Muscle Ups
-10 Back Squat, 135/95lb (no squat racks)
Transition: modify Muscle Ups, less wt.
Scaled: 3RFT

50 and up: 115/80lb

Wednesday, 4-8 WOD "Mr. Joshua"

"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups

250/165 pound Deadlift, 15 reps
Transition: less wt, ab mat
Scaled: 2-3 Rounds

Tuesday, 4-7 WOD "The Chief"

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Transition: less wt.

Scaled: 3 cycles

Monday, 4-6 WOD

Part A. For Wt. 
Bench Press
3-3-3-3-3
Part B. 7 Min. AMRAP
-6 HSPU
-12 Box Jump, 24/20”

Transition: modify hspu, lower box

Competition: Parrolettes, and 30/24”