Saturday, 9-5 WOD

4RFT:
-20 KB Swings, 70/53lb
-20 Shoulder to Overhead, 95/65lb
*You must do 3 burpees EMOM throughout.
Transition: less wt.
Scaled: 2RFT
50+: 75/55lb
Rx+: 115/75lb
Competition: 135/95lb
Time Cap: 30 Min.

Friday, 9-4 WOD "Hortman"

45 Min. AMRAP:
-Run 800m
-80 Air Squats
-8 Muscle Ups
Transition: Modify Muscle Ups
Scaled: 20 Min. AMRAP

Thursday, 9-3 WOD

Part A. 10 Min. EMOM
-1 Hanging Squat Clean @ 85% of 1RM Clean
Part B. For Time:
-50 Power Snatch, 135/95lb
Transition: less wt.
Scaled: 1/2
40+: 115/75lb
50+: 95/65lb
Time Cap: 15 Min.

Wednesday, 9-2 WOD

For Time:
-Row 1000m
-5 Rounds of:
     -15 Toes Through Rings
     -20 Box Jump, 24/20"
     -50 Double Unders
Transition: Single Unders x 3, lower box, knee raises
Scaled: Row 500m, then 3 Rounds
Time Cap: 25 Min.

Tuesday, 9-1 WOD

Part A. For Wt.
Overhead Squat
5-3-3-1-1
Part B. For Time:
21-15-9
-Front Squats, 135/95
-Burpees
Transition: less wt
Scaled: 15-12-9
50+: 115/75lb
Competition: 165/115lb
Time Cap: 8 Min.

Monday, 8-31 WOD "Lynne"

"Lynne"
5 Rounds for Max Reps:
-Body Weight Bench Press
-Pull Ups
*There is NO time component to this WOD.  Rest as much as needed between rounds and movements.
Transition: Less wt., Banded
Scaled: 3 Rounds

Saturday, 8-29 WOD

For Time: 
In any order,
-10 Bar Pull Overs
-350’ Bear Crawl
-400m Walking Lunges
Transition: Skin the cat on rings or backward burpees
Scaled: 1/2 distance and reps
Competition: Lunges with a Sandbag, 40/25lb

Time Cap: 40 Min.

Friday, 8-28 WOD

For Time:
-Run 800m
10-9-8-7-6-5-4-3-2-1 
-Pull Ups
-Handstand Push Ups
-GHD Sit Ups
-Run 800m
Transition: Banded, modify hspu, ab mat
Scaled: Run 400s, Start @ 7s
Time Cap: 35 Min

Thursday, 8-27 WOD

Part A. For Wt. 
Back Squat
5-5-3-3-3
Part B. For Time:
-21 Power Cleans, 135/95lb
-42 Wall Ball, 20/14lb
-15 Power Cleans
-30 Wall Ball
-9 Power Cleans
-18 Wall Ball
Transition: less wt.
Scaled: 12/24, 9/18, 6/12
50+: 115/75lb, WB-16/10lb
Competition: 185/125lb, WB-30/20lb

Time Cap: 20 Min.

Wednesday, 8-26 WOD

For Time: 
-Row 1000m
-4 Rounds of:
-15 Stiff-Leg Deadlift, 115/75lb
-10 Push Press, 115/75lb
-Row 1000m
Transition: less wt
Scaled: 500m Rows, 2 rounds
Competition: 155/105lb
50+: 95/65lb
Time Cap: 20 Min.

Sign up for WOD on the half hour.

Tuesday, 8-25 WOD

3RFT:
-4 Rope Climb
-14 Dumbbell Snatch on Each Arm, 50/35lb
-40 Double Unders
Transition: Single Unders x 3, modify rope climb, less wt
Scaled: 2RFT
50+: 40/25lb
Competition: Legless

Time Cap: 25 Min.

Monday, 8-24 WOD "Donkey Kong"

Part A. 10 Min. EMOM
-2 Snatch Balance with 80% of 1RM Full Snatch
Part B. “Donkey Kong”
For Time:
21-15-9
-Burpees
-KB Swings, 53/35lb
-Box Jump, 24/20”

Transition: less wt, less ht

Saturday, 8-22 WOD "Cindy" or "Mary"

You may choose between:
"Cindy"
20 Min. AMRAP:
-5 Pull Ups
-10 Push Ups
-15 Squats
Transition: Banded
Scaled: 12 Min. AMRAP

or

"Mary"
20 Min. AMRAP:
-Handstand Push Ups
-10 Alternating Pistols
-15 Pull Ups
Transition: banded, modify HSPU and Pistols
Scaled: 12 Min. AMRAP

Friday, 8-21 WOD

For Time:
-25 GHD Sit Ups
-15 Wall Ball, 20/14lb
-15 Double Unders
-20 GHD
-15 WB
-30 DU
-15 GHD
-15 WB
-45 DU
-10 GHD
-15 WB
-60 DU
-5 GHD
-15 WB
-75 DU
Transition: single unders x 3, ab mat, less wt
Scaled: Start @ 20 GHD, Stop @ 60 DU
50+: WB-16/10lb
Competition: WB-30/20lb

Thursday, 8-20 WOD "Linda" aka "The 3 Bars of Death"

"Linda" aka "The 3 Bars of Death"
For Time:
10-9-8-7-6-5-4-3-2-1
-Bench Press, BW
-Deadlift, 1 1/2 BW
-Squat Clean, 3/4 BW
Transition: less wt
Scaled: Start @ 7

Wednesday, 8-19 WOD

Part A. For Wt.
Overhead Squat
5-5-5-5-5
Part B. For Time:
21-15-9
-Thrusters, 115/75lb
-Box Jumps, 30/24"
Transition: less wt, less ht
50+: 95/65lb, 24/20"
Scaled: 15-12-9
Competition: 135/95lb, 36/30"
Time Cap: 15 Min.

Tuesday, 8-18 WOD

5RFT:
-4 Muscle Ups
-8 KB Swings, 70/53lb
-16 Burpees
Transition: modify Muscle Ups, less wt.
50+: KB 53/35lb, ladies: Ring Dips instead of MUs
Scaled: 3RFT
Time Cap: 25 Min.

Monday, 8-17 WOD

Part A. 7 Min. EMOM
Do 2 Hanging Squat Snatches, with 75% of your 1RM Full Snatch

Part B. 10 Rounds of Tabata Row for Calories.

Saturday, 8-15 WOD

For Time:
-Row 50 Cal.
-50 Box Jump, 24/20”
-50 Wall Ball, 20/14lb
-Row 50 Cal.
50+: WB-16/10lb
Competition: BJ-30/24”, WB-30/20lb
Scaled: 1/2 of all reps and cal.
Transition: less wt, less ht
Time Cap: 25 Min.

Friday, 8-14 WOD

Burpee + Back Squat Ladder, 155/105lb
Rest 3 Min.
Burpee + Shoulder Press Ladder, 95/65lb
Rest 3 Min. 
Burpee + Deadlift Ladder, 225/145lb
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each for the second minute, 3 reps of each for the third minute, continuing as long as you are able.  Use as many sets each minute as needed. 
Post the number of minutes completed for each ladder.
50+: BS-135/95lb, SP-75/55lb, DL-185/125lb
Competition: BS-185/125lb, SP-115/75lb, DL-245/165lb

Transition: less wt.

Thursday, 8-13 WOD

Part A. For Weight
Full Clean
1-1-1-1-1
Part B. 5RFT:
-35 Double Unders
-15 Push Press, 75/55lb
50+: 65/45lb
Competition: 95/65lb
Transition: Single Unders x 3, less wt.
Scaled: 3RFT

Time Cap: 15 Min.

Wednesday, 8-12 WOD

For Time: 
-Run 800m
-30 Pull Ups
-60 Air Squats
-30 Power Snatches, 95/65lb
-60 Air Squats
-30 Pull Ups
-Run 800m
50+: 75/55lb
Competition: 115/75lb, Chest to Bar
Transition: less wt, banded Pull Ups
Scaled: 1/2 distance and reps

Time Cap: 30 Min.

Tuesday, 8-11 WOD

3RFT:
-20 Handstand Push Ups
-30 KB Swings, 53/35lb
-40 GHD Sit Ups
50+: KB-35/25lb
Competition: 4” deficit HSPU, KB-70/53lb
Transition: less wt, modify HSPU, ab mat
Scaled: 2RFT

Time Cap: 25 Min.

Monday, 8-10 WOD

Every 2 Min. for as long as possible, complete: 
From 0-2 Min.
-2 Rope Climb
-2 Front Squats, 135/95lb
From 2-4 Min.
-2 Rope Climb
-4 Front Squats, 135/95lb
From 4-6 Min.
-2 Rope Climb
-6 Front Squats, 135/95lb
Continue adding 2 reps to the Front Squats each interval for as long as you are able.  Post number of Minutes completed.
50+: 115/75lb
Rx+: 165/115lb
Comp: 185/125lb
Transition: less wt, modify rope climb
Scaled: Max out at 10 Min.


Saturday, 8-8 WOD

Obstacle Day
For Time:
-Run 400m
-5 Wall Walks
-Run 400m
-70’ Death March, 50/30lb
-Run 400m
-2 laps on Agility Ladder on hands
-Run 400m
-30 Front Rack Lunges, 95/65lb
-Run 400m
-20 Tire Flips
-Run 400m
Competition: Run with Sandbags, 40/25lb
Transition: less wt
Scaled: 1/2 reps and distance.

Time Cap: 40 Min.

Friday, 8-7 WOD

For Time:
-1000m Row
-10 Alternating Turkish Get Ups, 35/25lb
-20 Alternating Atlas Stone Lifts, 70/45lb
-30 Thrusters, 75/55lb
-40 Burpees
Competition: TGU-53/35lb, Stone-105/70lb, Thruster 115/75lb
Transition: less wt
Scaled: 1/2 Distance and reps
Time Cap: 30 Min.

Thursday, 8-6 WOD

Part A. For Wt.
Deadlift
10-10-10 (touch and go only)
Part B. 10 Min. AMRAP:
-10 Wall Ball, 20/14lb
-10 Pull Ups
Competition: WB-30/20lb, C2B Pull Ups
Transition: less wt, banded

Wednesday, 8-5 WOD

For Time: 50-40-30-20-10
-Back Extensions
-Push Ups
-KB Swings, 53/35lb
-Box Jumps, 24/20”
Competition: KB-70/53lb, BJ-30/24"
Transition: lower box
Scaled: start @ 40 or 30
Time Cap: 30 Min.


Tuesday, 8-4 WOD

5RFT:
-10 Ring Dips
-10 Toes to Bar
-10 Front Squats, 135/95lb
Competition: 165/105lb
50+: 115/75lb
Transition: less wt, knee raises, banded dips
Scaled: 2-3 RFT

Time Cap: 25 Min.

Monday, 8-3 WOD

Part A. With 70% of 1RM Snatch, EMOM
3-3-3-3-3
Part B. From the CF Games Masters- “Double Hanger”
3RFT:
-100 Double Unders
-7 Hanging Clean and Jerks, 165/105lb
Competition: 185/115lb
50+: 135/95lb, and 70 Double Unders per round
60+: 50 Double Unders per round
Transition: less wt, single unders x 2
Scaled: 2RFT

Time Cap: 17 Min.