Saturday, 10-3 Partner WOD

For Time, with 1 person working at a time:
-Row 1000m
-50 Pull Ups
-40 Kettlebell Swings, 53/35lb
-30 Power Cleans, 135/95lb
-20 Burpees to a Plate (45)
-Run 400m Together
-20 Burpees to a Plate
-30 Power Cleans
-40 Kettlebell Swings
-50 Pull Ups
-Row 1000m
Transition: banded pull ups, less wt
Scaled: 1/2 of all

Friday, 10-2 WOD

Warm Up: Inch Worm, Leg swings, shoulder rotations, Burgener Warm Up

Strength: 6 Min. EMOM- 2 Hanging Snatch @ 75% of 1RM Snatch

WOD: "Theo's Cherry"
15 Min. AMRAP:
-5 Squat Cleans, 135/95lb
-5 Jerks, 135/95lb
-200m Run (or row 250m for bad knees or weather)
Transition: less wt.
Scaled: 10 Min. AMRAP
50+: 95/65lb

Thursday, 10-1 WOD

Warm up shoulders and hips

Strength: For Wt., Front Squat 5-3-3-1

WOD: 3RFT:
-5 Toes to Bar
-10 Thighs off Push Ups
-15 Kettlebell Swings, 53/35lb
-20 Burpees
-25 Double Unders
Transition: Push Ups on knees, knee raises, less wt, single unders x 3
Scaled: 2RFT

Wednesday, 9-30 WOD

Complete for rounds:
3 Min AMRAP of:
-5 Box Jump, 30/24"
-5 Burpees
Rest 1 Min.
3 Min AMRAP of:
-5 Box Jump
-5 Handstand Push Ups
Rest 1 Min.
3 Min AMRAP of:
-5 Box Jump
-5 Sit Ups

Transition: less ht, modify HSPU

Tuesday, 9-29 WOD

Warm Up: 500m Row, then 2 rounds of: 10 air squats and 5 push ups

Strength: 10 Min. to establish a heavy power clean

WOD: "CF Disco"
For Time:
10-9-8-7-6-5-4-3-2-1 of
-Power Clean, 135/95lb
-Pull Ups
Transition: less wt, banded or jumping pull ups
Scaled: Start at 8s
50+: 115/75lb
Time Cap: 15 Min.

Post Competition Recovery WOD Option:
Foam roll for 5-10 Min
Then, 800m row at slow pace
Inch worm x one mat length
Samson Stretch x one mat length
Foam roll/work on shoulder and hip mobility

Thursday, 9-24 WOD

Part A. 8 Min. EMOM
-1 Full Snatch + 2 Overhead Squat @ 80%of 1RM Snatch.
Part B. For Time: 
-500m Row
Part C. For Time:
3,6,9,12 of
-Power Cleans, 135/95lb
-Burpees to a Plate.
Transition: less wt.
Masters: see details on poster

Competition: 155/105lb

Wednesday, 9-23 WOD

3RFT:
-20 Kettlebell Swings 70/53lb
-30 Box Jumps, 24/20”
-40 Walking Lunges
-50 Double Unders
Transition: less wt, less ht, single unders x 3
Scaled: 1/2 reps

Time Cap: 25 Min.

Tuesday, 9-22 WOD

Part A. For Wt.
Turkish Get Up (barbell)
1-1-1-1-1
*Post heaviest successful ascent for each arm, rep will be complete when standing with control.
Part B. For Time:
-25 GHD Sit Ups
-1 Muscle Up
-20 GHD Sit Ups
-2 Muscle Ups
-15 GHD Sit Ups
-3 Muscle Ups
-10 GHD Sit Ups
-4 Muscle Ups
-5 GHD Sit Ups
-5 Muscle Ups
Transition: Bar Muscle Ups or Dips x 3, ab mat

Time Cap: 20 Min.

Monday, 9-21 WOD

4RFT:
-Run 800m with a Med Ball, 20/14lb
-40 Front Squats with Med Ball, 20/14lb
-40 Shoulder to Overhead with Med Ball, 20/14lb
Transition: less wt.
Scaled: 2RFT
Competition: Use a 35/25lb KB
50+: Med Ball 10/6lb

Time Cap: 35 Min.

Saturday, 9-19 WOD

10RFT:
-5 Burpees
-10 Pull Ups
-15 Back Extensions
Transition: Banded Pull Ups
Scaled: 5RFT
Competition: Chest to Bar

Time Cap: 25 Min.

Friday, 9-18 WOD

For Time:
-60 GHD Sit Ups
-50 Box Jumps, 24/20”
-40 Handstand Push Ups
-30 Alternating Pistols, 35/25lb
-20 Alternating Turkish Get Ups, 35/25lb
-10 Dead Lifts, 275/185lb
Transition: Ab Mat, lower box, modify hspu and pistols, less wt.
Scaled: 1/2 reps
50+: 20/18” box, 25/15lb KBs, 225/145lb DL
Competition: 30/24” Box, Strict HSPU, 53/35lb KBs, 315/205 DL

Time Cap:  35 Min.

Thursday, 9-17 WOD

Part A. For Wt. Full Snatch
1-1-1-1-1
Part B. “Masters Tour Chipper”
For Time:
-50 Thrusters
-40 Toes To Bar
-30 Walking Lunges with a Medicine Ball Overhead
-20 Burpees Over The Bar
See specifics on poster at gym or Garage Games 
website.  Specifics for 35-39 apply to all under 35.
Scaled version is on poster or site.  

Time Cap: 12 Min.

Wednesday, 9-16 WOD

For Time:
-Row 1000m
-Then 5 Rounds of:
-3 Rope Climb
-3 Bear Complex, 135/95lb
Transition: less wt, modify rope climb x 2
Scaled: Row 500m, 3RFT
40+: 115/75lb
50+: 95/65lb
Competition: Legless, 155/105lb

Time Cap: 30 Min.

Tuesday, 9-15 WOD

Part A. For Wt.
Shoulder Press
3-3-3-1-1
Post Load
Part B. 8 Min AMRAP
-10 Wall Ball, 20/14lb
-15 KB Swings, 53/35lb
Transition: less wt &/or ht.
Scaled: 5 Min AMRAP
50+: WB 16/10lb, KB 35/25lb
Competition: WB 30/20lb, KB 70/53lb

Monday, 9-14 WOD "Nannie"

“Nannie”
5RFT:
-15 Overhead Squats, 95/65lb
-50 Double Unders
Transition: less wt, single unders x 3
Scaled: 3RFT
50+: 75/55lb
Competition: 115/75lb

Time Cap: 30 Min.


Saturday, 9-12 WOD "WOD for Theo's son Eric"

“WOD for Theo’s son, Eric”
3RFT:
-10 Power Snatch, 75/55lb
-15 Burpees over the bar
-20 Double Unders
Transition: less wt, single unders x 3

Friday, 9-11 WOD "Never Forget"

“Never Forget”
For Time:
-Run 1,402m (lost in tower 1)
-40 Toes to Bar (lost in Flight 93)
-Run 614m (Lost in tower 2)
-37 Sumo Deadlift High Pull, 75/55lb (Port Authority Officers Lost)
-23 Thrusters, 75/65lb (NYPD Officers Lost)
-Run 343m (NYFD Firemen Lost)

Scaled: Reduce runs, 1/2 reps

Thursday, 9-10 WOD

Part A. For Wt. 
Split Jerk
1-1-1-1-1
Part B. 4 Rounds of:
-Row 500m every 5 Min.

*Record your slowest 500m

Wednesday, 9-9 WOD

5RFT:
-5 Power Cleans, 135/95
-10 Handstand Push Ups
-15 Box Jump, 24/20”
Transition: less wt, modify hspu, lower box
Scaled: 3RFT
Competition: 155/105lb, 4” deficit hspu, 30/24” box

50+: 115/75lb

Tuesday, 9-8 WOD

Part A. 8 Min EMOM
-1 Hanging Squat Snatch + 2 Overhead Squat
*Use 70% of 1RM Full Snatch
Part B. For Time:
30-20-10
-Pull Ups
-Back Squats, 135/95lb (no racks)
Transition: less wt, banded
Scaled: 15-10-5
Competition: 165/115lb, Chest to Bar
50+: 95/65lb
Time Cap: 20 Min.


Monday, 9-7 WOD "Lake WOD"

TBA