Saturday, 6-6 WOD "Nicole"

“Nicole”
20 Min. AMRAP:
-Run 400m
-Max Reps Pull Ups
*record total pull ups
Transition: banded

Scaled: 12 Min AMRAP

Friday, 6-5 WOD

For Time:
-Row 1000m
-90 Squats
-80 Walking Lunges
-70 Back Extensions
-60 Push Press, 45/35lb
-50 Sumo Deadlift High Pull, 45/35lb
-40 Box Jump, 24/20”
-30 Wall Ball, 20/14lb
-20 Toes to Bar
-10 Turkish Get Ups, 45/35lb
Competition: 75/55lb
Transition: less wt, less ht, knee raises
Scaled: 1/2 of all.

Time Cap: 40 Min.

Thursday, 6-4 WOD

Part A. Shoulder Press
5-5-5-5-5
Part B. 6RFT:
-25 Push Ups
-25 Kettlebell Swings, 35/25lb
Transition: less wt.
Scaled: 4RFT

Time Cap: 20 Min.

Wednesday, 6-3 WOD

6RFT:
-4 Muscle Ups
-6 Snatch, 115/75lb
*any kind of snatch
Transition: less wt, modify Muscle Ups
Competition: 135/95lb
Scaled: 4RFT

Time Cap: 30 Min.

Tuesday, 6-2 WOD

Part A. For Wt.
Front Squats
5-5-5-5-5
Part B. 7 Min. AMRAP
-10 Burpees
-10 Bar Pull Overs

Transition: Skin the Cat or Reverse Burpees

Monday, 6-1 WOD "Grannie"

“Grannie”
For Time:
-6 Clean and Jerk, 135/95lb
-50 Double Unders
-50 Sit Ups
-6 Clean and Jerk
-40 Double Unders
-40 Sit Ups
-6 Clean and Jerks
-30 Double Unders
-30 Sit Ups
-6 Clean and Jerks
-20 Double Unders
-20 Sit Ups
-6 Clean and Jerks
-10 Double Unders
-10 Sit Ups
*any kind of clean and shoulder to overhead
Transition: less wt, single unders x 3
Scaled: Skip the 1st round

Time Cap: 25 Min.

Saturday, 5-30 WOD

For Time: 
-50 Wall Ball, 20/14lb
-50 Box Jump, 24/20”
-Rest 2 Min.
-50 Box Jump, 24/20”
-50 Wall Ball, 20/14lb
Transition: less wt & ht
Competition: WB-30/20lb, Box-30/24”
Scaled: 30 Reps for each set instead of 50
Time Cap: 25 Min.

Friday, 5-29 WOD

5RFT:
-6 Shoulder to Overhead
-8 Hanging Power Cleans
-12 Alternating Lunges with Bar in Front Rack
Rx: 135/95
Competition: 155/105lb
Transition: less wt.
Scaled: 3RFT

50 and up: 115/75lb
Time Cap: 20 Min.

Thursday, 5-28 WOD

5RFT: 
-Row 25 Cal.
-16 Pull Ups
-9 Handstand Push Ups
Rx+: Strict HSPU & C2B
Competition: Rx+ and a 4” Deficit
Transition: Banded, modify HSPU
Scaled: 3RFT
Time Cap: 25 Min.

Wednesday, 5-27 WOD "Isabel"

Part A. For Wt.
Back Squat
3-3-3-3-3
Part B. “Isabel”
For Time:
-30 Snatches, 135/95lb
*Power, Squat, Muscle (any kind of snatch)
Transition: less Wt.
Time Cap: 20 Min.

Tuesday, 5-26 WOD

For Time:
-35 Overhead Squats, 75/55lb
-35 GHD Sit Ups
-3 Rope Climb
-25 Overhead Squats, 75/55lb
-25 GHD Sit Ups
-2 Rope Climb
-15 Overhead Squats, 75/55lb
-15 GHD Sit Ups
-1 Rope Climb
Competition: 95/65lb
Transition: Modify Rope Climb, Ab Mat, Less Wt.
Scaled: Skip 1st Round
Time Cap: 30 Min.

Monday, 5-25 Happy Memorial Day

Closed

Saturday, 5-23 WOD "Murph"

Happy Memorial Day
"Murph"
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Squats
-Run Mile
You may break up the movements any way you desire (except for the runs)
*if you have a 20lb vest, wear it.
Transition: Banded Pull Ups
Scaled: 1/2 of all.

Friday, 5-22 WOD "Elizabeth"

Part A. For Wt.
Touch and Go Deadlift
3-3-3-3-3
Part B. "Elizabeth"
For Time:
21-15-9
-Squat Cleans, 135/95lb
-Ring Dips
Transition: less wt, banded or box dips
Scaled: 12-9-6

Thursday, 5-21 WOD

15 Min. AMRAP:
-5 Handstand Push Ups
-10 Kettlebell Swings, 70/53lb
-30 Double Unders
Transition: Modify HSPU, less wt, single unders x 2
Scaled: 10 Min AMRAP

Wednesday, 5-20 WOD

For Time:
-20 Toes to Rings
-20 Burpees
-5 Box Jump, 30/24"
-15 Toes to Rings
-20 Burpees
-10 Box Jump, 30/24"
-10 Toes to Rings
-20 Burpees
-15 Box Jump, 30/24"
-5 Toes to Rings
-20 Burpees
-20 Box Jump, 30/24"
Transition: lower box, knee raises
Scaled: 1/2 reps (round up when odd)

Tuesday, 5-19 WOD

5RFT:
-Run 400m
-20 Thrusters, 75/55lb
-Rest 2 Min.
Competition: 95/65lb
Transition: less wt.
Scaled: 3RFT

Monday, 5-18 WOD

Part A. For Wt.
Full Snatch
1-1-1-1-1
Part B. 3RFT:
-5 Overhead Squats
-10 Front Squats
-15 Back Squats
Rx: 95/65lb
Comp: 135/95lb
50 and up: 75/55lb
Transition: less wt.

Saturday, 5-16 WOD

16 Min. AMRAP:
-10 KB Swings, 53/35lb
-15 Push Ups
-20 Walking Lunges
Transition: less wt.
Scaled: 9 Min. AMRAP
Competition: KB 70/53lb, Lunges with a 45lb Plate Overhead

Friday, 5-15 WOD

For Time:
-Row 1500m
-3 Rounds of: -7 Squat Cleans, 135/95lb
                       -14 Handstand Push Ups
Competition: 165/110lb, Deficit HSPU on 45s
Transition: less wt, modify HSPU
Scaled: 1000m Row, 2Rounds
50 and up: 115/75lb

Thursday, 5-14 WOD

From the 2015 CrossFit Games Regionals,
For Time:
-Run 1 Mile
-50 Overhead Squats, 95/65lb
-100 GHD Sit Ups
-150 Double Unders
-50 Sumo Dead Lift High Pulls, 95/65lb
-100 Box Jump Overs, 24/20"
Competition: All Lifts-134/95lb
Transition: less wt, single unders x 3, ab mat, lower box
Scaled: 1/2 distance and reps
50 and Up: 75/55lb

Wednesday, 5-13 WOD

8RFT:
-10 Pull Ups
-10 Burpees
-10 Wall Ball, 20/14lb
Transition: Banded Pull Ups, less wt.
Scaled: 5RFT
50 and Up: 16/10lb WB

Tuesday, 5-12 WOD "Randy"

Part A. For Wt.
Push Press 3-3-3-3-3
Part B. From the 2015 CrossFit Games Regionals, "Randy"
For Time:
-75 Power Snatches, 75/55lb
Transition: less wt.
Scaled: 50 Reps

Monday, 5-11 WOD "Tommy V"

From the 2015 CrossFit Games Regionals:
"Tommy V"
For Time:
-21 Thrusters, 115/75lb
-12 Rope Climb
-15 Thrusters, 115/75lb
-9 Rope Climb
-9 Thrusters, 115/75lb
-6 Rope Climb
Transition: Modify Rope Climb and less Wt.
Scaled: 1/2 Reps, round up on odd

Saturday, May 9th WOD

“Ann-dy”
For Time:
-5 Pull Ups
-10 Push Ups
-15 Air Squats
-50 Double Unders
-50 Sit Ups
-5 Pull Ups
-10 Push Ups
-15 Air Squats
-40 Double Unders
-40 Sit Ups
-5 Pull Ups
-10 Push Ups
-15 Air Squats
-30 Double Unders
-30 Sit Ups
-5 Pull Ups
-10 Push Ups
-15 Air Squats
-20 Double Unders
-20 Sit Ups
-5 Pull Ups
-10 Push Ups
-15 Air Squats
-10 Double Unders
-10 Sit Ups
Transition: Banded Pull Ups, Push Ups on knees, single unders x 3
Scaled: Start on the 2nd round
Competition: Chest to Bar

Time Cap: 25 Min.

Friday, May 8th WOD

For Time:
10-9-8-7-6-5-4-3-2-1
-Bench Press Body Weight
-Power Snatch 1/2 Body Weight
-Overhead Squat 1/2 Body Weight
Transition: less wt.
Scaled: Start @ 7s
Competition: Bench BWx1.2, OHS & PSx.75
Time Cap: 30 Min.


Thursday, May 7th WOD

Part A. For Wt. Front Squat
5-5-5-5-5
Part B. For Wt. Full Clean
1-1-1-1-1

Wednesday, May 6th WOD

For Time:
-Row 1000m
-60 GHD Sit Ups
-50 Box Jumps, 24/20”
-40 Burpees
-30 HSPU
-20 Pistols
-10 Turkish Get Ups (5 each arm), 50/35lb DB
Transition: less wt, ab mat, modify hspu, pistols to a box.
Scaled: 1/2 distance and reps
Time Cap: 30 Min.


Tuesday, May 5th "Anthony and LeahRose WOD"

For Time:
-Run 400m
-20 Partner Deadlifts, M/M: 315lb, M/F: 275lb, F/F: 225lb
-Run 200m with partner in Piggy Back Carry (can alternate)
-20 Partner Push Press, M/M: 185lb, M/F: 135lb, F/F: 95lb
-Run 400m
-Partner Wheel Barrel Walk, 70’ each
-Run 400m
-70’ of Leap Frog
-Run 400m
Transition: less wt., sandbags instead of piggy back, bear crawl instead of wheel barrel.
Scaled: 1/2 distance and reps
Competition: Deadlift M/M: 405lb, M/F: 365lb, F/F: 315lb
Time Cap: 35 Min.

Monday, May 4th WOD

Part A. For Wt. Split Jerk
1-1-1-1-1
Part B. 5RFT:
-3 Bar Muscle Ups
-3 Ring Muscle Ups
Transition: 5RFT: 10 Pull Ups & 10 Ring Dips (banded if needed)
Competition: Wear a 20lb Vest

Time Cap: 25 Min.