Saturday, 7-4 Closed, Happy 4th!

Friday, 7-3 Closed

Thursday, 7-2 WOD

For Time:
-80 Squats
-70 Push Ups
-60 Pistols, alternating
-50 Calorie Row
-40 One Arm Overhead Squats, 35/20lb
-30 Handstand Push Ups
-20 Thrusters, 35/20lb
-10 Muscle Ups
Time Cap: 40 Min.
Transition: Less wt, modify pistols, ring dips instead of MUs, modify HSPU

Scaled: 1/2 of all

Wednesday, 7-1 WOD

5RFT:
-10 Deadlift, 225/145lb
-50 Double Unders
-10 Jerks, 115/75lb
Competition: Deadlift 275/185lb, Jerk 155/105lb
50+: Deadlift 185/125lb, Jerk 95/65lb
Transition: Less wt, Single Unders x 3
Scaled: 3RFT

Time Cap: 30 Min.

Tuesday, 6-30 WOD

Part A. For Wt.
Front Squat
5-5-5-5-5
Part B. For Time:
21-15-9
-Dumbbell Snatch or Right, 50/35lb
-Burpees
-Dumbbell Snatch on Left, 50/35lb
-Burpees
Transition: Less wt.

Time Cap: 20 Min.

Monday, 6-29 WOD

20 Min. AMRAP:
-15 Wall Ball, 20/14lb
-15 Summo Deadlift High Pull, 75/55lb
-15 Box Jump, 24/20”
-15 Knees to Elbow
Transition: leg raises, lower ht and wt
Scaled: 10 Min. AMRAP
Competition: 30/20lb WB, 30/24” Box

50 +: 16/10lb WB

Saturday, 6-27 WOD

-Row 750m
5 Rounds of:
-7 KB Cleans on Right
-7 KB Jerks on Right
-7 KB Cleans on Left
-7 KB Jerks on Left
-7 Goblet Squats
-Row 750m
Rx: 53/35lb
Competition: 70/53lb
50+: 44/25lb
Transition: less wt

Scaled: 3RFT

Friday, 6-26 WOD

3RFT:
-Run 800m
-30 Push Ups
-30 Walking Lunges
Competition: Wear a 20lb vest
Scaled: 1-2 RFT

Time Cap: 30 Min.

Thursday, 6-25 WOD

Part A. For Wt.
5 Sets:
1 Power Snatch + 2 Overhead Squats + 1 Hanging Snatch
(don’t drop bar mid set).
Part B. For Time:
-100 Double Unders
-15 Burpee Box Jumps, 24/20”
-75 Double Unders
-15 Burpee Box Jumps
-50 Double Unders
-15 Burpee Box Jumps
-25 Double Unders
-15 Burpee Box Jumps
Time Cap: 12 Min.
Transition: Single Unders x 3, lower box

Scaled: Start at 50 Double Unders

Wednesday, 6-24 WOD

5RFT:
-3 Muscle Ups
-8 Thrusters, 115/75lb
-15 GHD Sit Ups
Competition: Make it 5 Muscle Ups, and FS 135/95lb
Transition: Modify MUs, less wt, ab mat.
Scaled: 3RFT

50+: 95/65lb

Tuesday, 6-23 WOD

7RFT:
-3 Power Cleans, 155/105lb
-12 Wall Ball, 20/14 to 11’
-Sprint 100m
-Rest 1 Min.
Competition: 185/125lb, 30/20lb WB
Transition: lighten wt.
Scaled: 4RFT
50+: 115/80lb, 16/10lb WB

Time Cap: 25 Min.

Monday, 6-22 WOD

Part A. For Wt.
Back Squat
3-3-3-3-3
Part B. 7 Min. AMRAP
-10 Stiff Leg Dead Lifts, 135/95lb
-10 Pull Ups
Competition: Chest to Bar, 185/125lb

Transition: less wt, banded

Saturday, 6-20 WOD

We will have open gym at CF4E during normal Saturday Hours.
The WOD will be downtown at the Augusta Aquatic Center on Damascus Rd.  Time 10:00am.
“Swim WOD”
8RFT:
-100m Swim
-25 Air Squats

Scaled: 4RFT

Friday, 6-19 WOD

Partner WOD
For Time:
-100 Double Unders/Bulb Hold
-Switch
-30 Burpees/Chin Over Bar

-Switch
-500m Row/Rod Hold
-Switch
-50 Wall Ball/Dip Hold
-Switch
-50 Box Jump/Pinch Hold
-Switch

Transition: less Wt., banded, single unders x 3, lower box
Scaled: 1/2 of each rep scheme

Thursday, 6-18 WOD "Diane"

Part A. For Wt.
Jerk
1-1-1-1-1
Part B. “Diane”
For Time: 21-15-9
-Deadlift, 225/145lb
-Handstand Push Ups
Transition: less wt., modify HSPU

Scaled: 15-12-9

Wednesday, 6-17 WOD

For Time:
-Run 400m
-25 Pistols (on each leg)
-Run 400m
-25 Pull Ups
-Run 400m
-25 Walking Lunges (on each leg)
-Run 400m
-25 Back Extensions
-Run 400m
Transition: Modify pistols, banded pull ups
Scaled: 1/2 all
Competition: Run 800s

Time Cap: 35 Min., 45 Min for Competition

Tuesday, 6-16 WOD

2RFT:
-20 GHD Sit Ups
-20 Squat Cleans, 95/65lb
-20 Power Snatch, 95/65lb
Transition: less wt.
Competition: 135/95lb
Scaled: 1/2 reps

Time Cap: 30 Min.

Monday, 6-15 WOD

Part A. For Wt.
Back Squat
5-3-3-3-5
Part B. 
7 Min. AMRAP:
-7 Push Press, 115/75lb
-7 KB Swings, 70/53lb
Competition: 135/95lb
50 and up: 95/65lb, 53/35lb KB

Transition: less wt.

Saturday, 6-13 WOD

4RFT:
-20 Box Jump, 24/20”
-15 Pull Ups
-10 Ring Dips
Competition: 30/24”, C2B
Transition: Banded, and lower box
Scaled: 2RFT

Time Cap: 25 Min.

Friday, 6-12 WOD

20 Min. AMRAP:
-500m Row
-Max Effort Thrusters, 95/65lb
Post total thrusters.
*When you drop the bar, you go back to the rower.
50 and up: 75/55lb
Competition: 135/95lb
Transition: less wt.
Scaled: 12 Min. AMRAP

-We must limit this to 7 people every 20 Min.

Thursday, 6-11 WOD

Part A. High Hang Snatch
For Wt.
1-1-1-1-1
Part B. For Total Reps in 10Min:
-2 Burpees
-2 Wall Ball, 20/14lb
-4 Burpees
-4 Wall Ball
-6 Burpees
-6 Wall Ball
-8 Burpees
-8 Wall Ball
and so on.
50 and up: 14/10lb

Transition: less wt.

Wednesday, 6-10 WOD

For Time: 
-50 Double Unders
-15 HSPU
-5 Rope Climb
-40 Double Unders
-14 HSPU
-4 Rope Climb
-30 Double Unders
-13 HSPU
-3 Rope Climb
-20 Double Unders
-12 HSPU
-2 Rope Climb
-10 Double Unders
-10 HSPU
-1 Rope Climb
Competition: Legless
Transition: Modify Rope Climb and HSPU, Single Unders x 3, 
Scaled: Skip the 1st round

Time Cap: 30 Min.

Tuesday, 6-9 WOD "Bear Compex"

The Bear Complex:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
*Touch and Go for 7sets=1Round
Do 5 Rounds, and rest as needed between each round.
Post highest successful round.
Scaled: 3 Rounds

Time Cap: 45 Min.

Monday, 6-8 WOD

For Wt.
Overhead squat 10-5-3-1-1-1-3-5-10 reps
Post Wt @ 10, 5, 3, and 1
Time Cap: 45 Min.