Saturday, 8-1 WOD

For Time:
-5 Box Jump, 24/20"
-15 Burpees
-25 Wall Ball, 20/14lb
-10 Box Jump
-15 Burpees
-20 Wall Ball
-15 Box Jump
-15 Burpees
-15 Wall Ball
-20 Box Jump
-15 Burpees
-10 Wall Ball
-25 Box Jump
-15 Burpees
-5 Wall Ball
Transition: lighten WB, lower BJ
Competition: WB-30/20lb, BJ-30/24"
Scaled: Start @ 10BJ, finish @10 WB
Time Cap: 30 Min.

Friday, 7-31 WOD

Part A. For Wt.
Split Jerk
1-1-1-1-1
Part B. 5RFT:
-Row 500m
-15 Pull Ups
Transition: banded
Scaled: 2-3 Rounds
Competition: Chest to Bar
Time Cap: 30 Min.

Thursday, 7-30 WOD

20 Min. AMRAP:
-3 Muscle Ups
-8 KB Swings, 70/53lb
-30 Double Unders
Transition: single unders x 2, modify muscle ups, less wt.
Scaled: 10 Min. AMRAP

Wednesday, 7-29 WOD

3RFT:
-15 Handstand Push Ups
-25 Back Squats, 135/95lb (no using squat racks)
-35 GHD Sit Ups
Transition: less wt, ab mat, modify hspu
Scaled: 2RFT
50+: 115/75lb
Competition: 185/125lb
Time Cap: 25 Min

Tuesday, 7-28 WOD "Masters 2015 WODs 2 & 3"

Masters 2015 WODs 2 & 3
Part A. For Wt.
Thrusters
1-1-1-1-1
Part B. 3RFT:
-10 Snatches (any kind), 95/65lb
-Run 200m
Rx+: 135/95lb
Transition: less wt.
Time Cap: 12 Min.

Monday, 7-27 "Happy Birthday to my lovely wife Julie!!!" WOD

Happy Birthday to my wonderful wife Julie WOD
"DT"
5RFT:
-12 Deadlifts
-9 Hanging Power Cleans
-6 Jerks
50 +: 115/75lb
Rx: 155/105lb
Rx+: 185/125lb
Games: 205/145lb
Transition: less wt.

Saturday, 7-25 WOD "Partner WOD"

Partner WOD
25 Min AMRAP:
-5 Power Snatch, 115/75lb
-15 Box Jumps, 24/20”
-25 Walking Lunges
Partners alternate rounds.
Scaled: 15 Min. AMRAP
Transition: less wt, less ht


50+: 115/75lb

Friday, 7-24 WOD "Pyramid Double Helen" 2010 CF Games WOD

“Pyramid Double Helen” 2010 CF Games Event
For Time: 
-Run 1200m
-63 KB Swings, 53/35lb
-36 Pull Ups
-Run 800m
-42 KB Swings
-24 Pull Ups
-Run 400m
-21 KB Swings
-12 Pull Ups
Scaled: 1/2 of all
Transition: banded, less wt
Time Cap: 40 Min.


Thursday, 7-23 WOD 2008 CF Games WOD

Part A. For Wt.
Overhead Squats
15-15-15
Part B.
2008 CF Games WOD
5RFT: 
-5 Deadlifts, 275/185lb
-10 Burpees
50+: 205/135lb
Scaled: 3RFT
Transition: less wt
Time Cap: 14 Min. 

Wednesday, 7-22 WOD

Part A. Spend 7 Min with a partner, working for max time in handstand hold (not against a wall).
Part B. For Time:
-Row 1000m
Then 5 Rounds of:
-20 Thrusters, 65/45lb
-20 GHD Sit Ups
Scaled: 2 Rounds
Transition: Banded, ab mat
Competition: 20lb Vest


Time Cap: 25 Min.

Tuesday, 7-21 WOD

Part A. For Wt.
Bench Press
5-5-3-3-1-1
Part B. For Time:
30-20-10
-Handstand Push Ups
-Alternating Pistols
Scaled: 18-12-6
Transition: modify all
Competition: 6” Parellettes

Time Cap: 25 Min.

Monday, 7-20 WOD "Double Grace"

“Double Grace” the CF Games 2014 final WOD
ForTime: 60 Clean and Jerk, 135/95lb
Scaled: “Grace”
Transition: less Wt.
50+: 95/65lb

Time Cap: 25 Min.

Saturday, 7-18 WOD "Obstacle Day"

“Obstacle Day”
For Time:
-Run 400m
-100 Battle Rope
-Run 400m
-30 Sledge Hammer each arm
-Run 400m
-Sled Push 200m
-Run 400m
-20 Atlas Stone Lifts, Alternating, 105/75lb
-Run 400m
Competition: Use a 20lb Vest
Transition: lighten hammer, rope, sled, and stone
Scaled: 1/2 Reps, modify runs as needed
50+: Atlas Stone 75/45lb
Time Cap: 35 Min.

Friday, 7-17 WOD "Battle Stations"

"Battle Stations"- Navy Classic WOD for Garage Games at CF4E
For Time:
-500m Row
-5 Rope Climb
-20 Box Jump, 30/24”
-30 Dead Lift, 225/145lb
-40 Ab Mat Sit Ups
-50 Wall Ball, 20/14lb
-100 Double Unders
Time Cap: 30 Min.

Transition: less wt., modify rope climb, lower box, single unders x 2

Thursday, 7-16 WOD

Part A. For Wt.
Snatch Balance
1-1-1-1-1
Part B. 
For Time:
21-15-9
-Front Squat 135/95lb
-Burpees
Competition: 185/125lb
Transition: less wt.
Scaled: 15-12-9

Time Cap: 14 Min.

Wednesday, 7-15 WOD

3 Rounds for Time:
For Time: 
-Row 1000m
-Rest 2 Min.
-35 Pull Ups
-Rest 2 Min.
Time Cap: 40 Min.
Competition: Chest to Bar
Transition: banded

Scaled: 1-2 Rounds

Tuesday, 7-14 WOD, Open 11.1

Part A. For Weight
Hang Clean
1-1-1-1-1
Part B. Open WOD 11.1
As many reps as possible in 10 Min.:
-30 Double Unders
-15 Power Snatch, 75/55lb
50+: 65/45lb

Transition: Single Unders x 2, less wt. 

Monday, 7-13 WOD

For Time:
-35 GHD Sit Ups
-20 Handstand Push Ups
-35 KB Swings, 53/35lb
-20 HSPU
-35 KB Swings, 53/35lb
-35 GHD Sit Ups
Competition: KB 70/53lb, 4” deficit HSPU
Transition: less wt, modify hspu, ab mat
Scaled: 1/2 of all.

Time Cap: 30 Min.

Saturday, 7-11 WOD

4RFT:
-30 Back Extensions
-30 Push Ups
-30 Walking Lunges on each leg
-3 Rope Climb
Transition: modify rope climb
Scaled: 2RFT
Competition: Legless

Time Cap: 25 Min.

Friday, 7-10 WOD "PK"

"PK"
5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint

Rest 2 minutes
Transition: less wt.
Scaled: 3RFT

Thursday, 7-9 WOD

Part A. Snatch
1-1-1-1-1
Part B. 7 Min. AMRAP:
-3 Clean and Jerk, 135/95lb
-3 Toes to Bar
-6 C & J
-6 T2B
-9 C & J
-9 T2B
ect. till 7 min is up.
Competition: 185/125lb
Transition: leg raises and less wt.

50+: 115/75lb

Wednesday, 7-8 WOD

For Time:
-Row 1000m
-50 Wall Ball, 20/14lb
-50 Burpees
-50 Box Jump, 24/20”
-Run 1000m
Transition: less wt, lower box
Scaled: 1/2 of all
50+: WB-16/12lb
Competition: WB-30/20lb, BJ-30/24”

Time Cap: 30 Min.

Tuesday, 7-7 WOD

Part A. For Weight
Overhead Squat
5-5-5-5-5
Part B. For Time:
-21 KB Swings, 70/53lb
-100 Double Unders
-15 KB Swings
-75 Double Unders
-9 KB Swings
-50 Double Unders
Transition: less wt, single unders x 3
Scaled: Start at 15 KB
50+: 53/35lb

Time Cap: 14 Min.