Saturday, 12-5 WOD "Park WOD"

PARK WOD SATURDAY! Remember that Saturday the box will be closed. We will be WODding at 10am at BROOKFIELD PARK! It is located just down the road from the box. 
2740 Mayo Road, Augusta, GA 30909. 
Directions from CF4E: Take a left out of the gym parking lot. 
Take your 2nd left onto Stevens Creek Rd. 
Take your 1st right onto Mayo Rd. The park will be on the left around 1 mile down.  
Bring your family, friends and kiddos! There is a track and playground too!
WOD:
3 rounds for time:
20 KB Cleans (right arm) 53/35
20 KB Jerks (right arm)
20 KB Goblet Squats
20 KB Cleans (left arm)
20 KB Jerks (left arm)
20 KB Goblet Squats
Run 1 length of track (800m)
scaled: 2 rounds

Friday, 12-4 WOD

Friday
Strength:
25 Min. to Max out Full Clean
Endurance: 16 rounds of Tabata (alternating)
-Front Squats, 115/75lb (From the Ground)
-Box Jumps, 24/20”
Transition: less wt, less ht
50+: 95/65lb
Competition: 155/105lb
Post your lowest round for each, and total of the two.

Thursday, 12-3 WOD

Thursday
Strength:
For Wt.
Bench Press
3-3-2-2-1-1
Endurance:
For Time:
-Row 1000m
4 Rounds of: -15 KB Swings, 70/53lb
-15 Burpees
-Run 800m
Transition: less wt
Scaled: 1/2 distance and 2 rounds in the middle
50+: 53/35lb
Time Cap: 20 Min.

Wednesday, 12-2 WOD

Wednesday
Strength:
25 Min. to Max out Split Jerk
Endurance:
For Time:
-30 Handstand Push Ups
-30 Overhead Squats, 95/65lb
-100 Double Unders
Transition: Modify HSPU, less wt, single unders x 3
50+: 75/55lb
Competition: 4” deficit, 135/95lb
Time Cap: 12 Min.

Tuesday, 12-1 WOD "CrossFit Total"

Tuesday
CrossFit Total:
Max out (3 attempts at each lift)
-Back Squat
-Shoulder Press
-Deadlift

Monday, 11-30 WOD

Monday
Strength:
25 Min. to Max out Full Snatch
Endurance:
For Time:
-4 Muscle Ups
-20 GHD Sit Ups
-25 Wall Ball, 20/14lb
-3 Muscle Ups
-15 GHD Sit Ups
-20 Wall Ball
-2 Muscle Ups
-10 GHD Sit Ups
-15 Wall Ball
-1 Muscle Up
-5 GHD Sit Ups
-10 Wall Ball
Transition: Modify Muscle Ups, less wt, ab mat
Scaled: Start at 3 Muscle Ups
50+: Chest to Bar instead of MUs, WB-16/10lb
Competition: WB-30/20lb
Time Cap: 15 Min.

Saturday, 11-28 WOD

"The Zombie Apocalypse"
800m run
50 box Jumps 24/20
50 DUs
6 Dead Lifts 275/205
400m run
40 box Jumps
40 DUs
6 Dead Lifts 275/205
200m run
20 box Jumps
20 DUs
6 Dead Lifts 275/205
800m run
Transition: less wt, single unders x 3, lower box
Scaled: 1/2 of all
50+: 185/125lb, BJ 20/18"

Friday, 11-27 WOD

Strength:
EMOM for 10 minutes (5 rounds)
Odd minute: 3 x back squats @ 70% of 1RM back squat
Even minute: 5 x Box jumps (30/24”)

WOD: 7 rounds for time
7 x power cleans (95/65#)
7 x thrusters (95/65#)
7 x lateral facing burps over bar

Cash out: 500m row for time

Transition: less wt.
Scaled: 4RFT
50+: 75/55lb

Thursday, 11-26 Thanksgiving Day Home WOD

Thursday Thanksgiving Home WOD!!
Before you enjoy some Turkey enjoy this WOD

Ladder for time:
50 x air squats
40 x lunges (20 x per leg)
30 x  jumping jacks
20 x hand release pushups
10 x burpees
20 x hand release pushups
30 x jumping jacks
40 x lunges (20 x per leg)
50 x air squats

Wednesday, 11-25 WOD

Strength: Clean Complex
7 sets of 1 x power clean, 1 x squat clean, 1 x split jerk (record highest weight of complex)

WOD:  For time (15 min timecap)
21 x power snatch (95/65) 
50 x DUs
15 x power snatch (95/65)
50 x DUs
9 x power snatch (95/65)
50 x DUs
Competition: power snatch 135/95
scaled: 75/55
Transition: less wt, double unders x 3
50+: 75/55lb

Tuesday, 11-24 WOD "McGhee"

Warmup WOD movements 

WOD: McGhee
30 min AMRAP
5 x deadlifts (275/185)
13 x pushups
9 x box jumps (24/20)
Scaled: 15 Min. AMRAP
Transition: less wt., lower box

Monday, 11-23 WOD

Strength: Snatch Complex (without dropping the bar)
7 sets of 1 x Snatch and 1 x Hang Snatch (record highest weight of complex)
WOD: 5 RFT
20 x KBS (53/35#) 
15 x Box Jumps (24/20”)
10 x pullups
Competition: 70# KB, 30/24”, Chest to Bar Pullups
Transition: less wt, lower box, banded
Scaled: 2 or 3RFT
50+: KB 35/25lb, BJ 20/18"

Saturday, 11-21 WOD

For Time:
-Row 1000m
-90 Air Squats
-80 Sit Ups
-70 Push Ups
-60 Pull Ups
-50 Air Squats
-40 Sit Ups
-30 Push Ups
-20 Pull Ups
-Run 800m
Transition: Push ups on knees, banded pull ups
Scaled: 1/2 of all
Competition: 20/14lb vest
Time Cap: 45 Min.

Friday, 11-20 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Snatch
-1st 2 Sets @ 85% of 1RM
-2nd 2 Sets @ 90%
-3rd 2 Sets @ 95%
-Last 2 Sets @ 100%

Strength
5 Min. EMOM, Back Squat @ 90% of 1RM
1-1-1-1-1

Endurance
10 Min. AMRAP:
-5 Power Cleans, 135/95lb
-5 Bar Facing Burpees Over The Bar
Transition: less wt
Scaled: 6 Min. AMRAP
50+: 95/65lb
Competition: 165/115lb

Thursday, 11-19 WOD "Kelly"

"Kelly"
5RFT:
-Run 400m
-30 Box Jump, 24/20"
-30 Wall Ball, 20/14lb
Transition: less wt, less ht
Scaled: 1, 2, or 3RFT

Wednesday, 11-18 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Split Jerk
-1st 2 Sets @ 85% of 1RM
-2nd 2 Sets @ 90%
-3rd 2 Sets @ 95%
-Last 2 Sets @ 100%

Strength
5 Min. EMOM, Shoulder Press @ 90% of 1RM
1-1-1-1-1

Endurance
3RFT:
-25 KB Switchouts, 53/35lb
-50 Double Unders
Transition: less wt, single unders x 3
Scaled: 2RFT
50+: 35/25lb
Competition: 70/53lb
Time Cap: 15 Min.

Tuesday, 11-17 WOD

Strength
Thrusters for wt.
3-3-3-3-3

Endurance
For Time: 10-9-8-7-6-5-4-3-2-1
-Overhead Squats
-Power Snatch
Rx: 50% BW
50+: 40% BW
Competition: 60% BW
Transition: less %
Scaled: Start @ 8s
Time Cap: 20 Min.

Monday, 11-16 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Clean
-1st 2 Sets @ 85% of 1RM
-2nd 2 Sets @ 90%
-3rd 2 Sets @ 95%
-Last 2 Sets @ 100%

Strength
5 Min. EMOM, Deadlift @ 90% of 1RM
1-1-1-1-1

Endurance
For Time: 21-15-9
-Handstand Push Ups
-Front Squats, 135/95lb
Transition: modify hspu, less wt
Scaled: 15-12-9
50+: 95/65lb
Competition: 165/115lb, 4" deficit
Time Cap: 15 Min.

Saturday, 11-14 WOD

5RFT:
-10 Dumbbell Snatch on each arm, 50/35lb
-10 Ring Dips
-15 Pull Ups
-20 Push Ups
Transition: banded, less wt
Scaled: 3RFT
50+: DB 40/25lb
Competition: KB 70/50lb, Chest to Bar
Time Cap: 30 Min.

Friday, 11-13 WOD

Strength
For Wt. Bench Press
3-3-3-3-3

Endurance
7 Min. AMRAP:
-Run 800m
Then, max rounds with remaining time:
-16 Wall Ball, 20/14lb
-8 Knees to Elbows (On bar or rings)
Transition: knee raises, less wt
50+: WB 16/10lb
Competition: WB 30/20lb

Thursday, 11-12 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Snatch
-1st 2 Sets @ 80% of 1RM
-2nd 2 Sets @ 85%
-3rd 2 Sets @ 90%
-Last 2 Sets @ 95%

Strength
5 Min. EMOM, Back Squat @ 85% of 1RM
2-2-2-2-2

Endurance
3RFT:
-25' Walking on Hands
-25 Box Jump, 24/20"
Transition: less ht, 15 HSPU instead of Walk
50+: BJ 20/18"
Competition: BJ 30/24"
Time Cap: 12 Min.

Wednesday, 11-11 "Veteran's Day WOD"

9 Min. AMRAP:
-Run 100m
-11 KB Swings, 53/35lb
-11 Walking Lunges
-Run 100m
-22 KB Swings, 53/35lb
-22 Walking Lunges
Continue increasing reps by 11s
-Rest 2 Min.
9 Min. AMRAP
-Run 100m
-11 Double Unders
-11 Burpees
-Run 100m
-22 Double Unders
-22 Burpees
Continue increasing reps by 11s
Post total Reps, excluding runs.
Transition: less wt, single unders at same count
Scaled: 5 Min. AMRAPs, with a 6 Min. rest

Tuesday, 11-10 WOD

Technique
8 Sets, Every 90 Sec, 1 Split Jerk
-1st 2 Sets @ 80% of 1RM
-2nd 2 Sets @ 85%
-3rd 2 Sets @ 90%
-Last 2 Sets @ 95%

Strength
5 Min EMOM, Shoulder Press, @ 85% of 1RM
2-2-2-2-2

Endurance
For Time:
21-15-9
-Overhead Squats, 95/65lb
-Front Squats, 95/65lb
-Hanging Power Cleans, 95/65lb
Transition: less wt
Scaled: 15-12-9
50+: 75/55lb
Competition: 135/95lb
Time Cap: 15 Min.

Monday 11-9 WOD

Technique
8 Sets, Every 90 Sec, 1 Rep Full Clean
-1st 2 sets @ 80% of 1RM
-2nd 2 sets @ 85%
-3rd 2 sets @ 90%
-Last 2 sets @ 95%

Strength
5 Min. EMOM, Deadlift, Touch and Go @85% of 1RM
2-2-2-2-2

Endurance
For Time:
-4 Rope Climb
-30 Push Ups
-50 Sit Ups
-500m Row
Transition: modify rope climb
Competition: legless, GHD
Time Cap: 12 Min.

Saturday, 11-7 WOD

Strength
For Wt., Weighted Pull Ups
1-1-1-1-1

Endurance
For Time: 
-60 Sumo Deadlift High Pull, 75/55lb
-60 Push Ups
-60 Push Press, 75/55lb
*15 Air Squats EMOM
Transition: less wt, push ups on knees
Scaled: 40 of Each, 10 Squats EMOM
Competition: 95/65lb

Time Cap: 20 Min.

Friday, 11-6 WOD

Technique
8 Min EMOM, 1 Full Snatch
-First 2 sets @ 75% of 1RM
-Second 2 sets @ 80% of 1RM
-Third 2 sets @ 85% of 1RM
-Last 2 sets @ 90% of 1RM

Strength
5 Sets of 3 Back Squat, Each Done Every 90 Sec.
@ 80% of 1RM

Endurance
For Time:
21-15-9
-Burpees
-GHD Sit Ups
-Wall Ball, 20/14lb
Transition: less wt, ab mat
Scaled: 15-12-9
50+: WB 16/10lb

Time Cap: 15 Min.

Thursday, 11-5 WOD

Strength
For Wt. Overhead Squat
5-5-5-5-5

Endurance
For Time:
-30 Clean and Jerk (Power or Full Clean, any Jerk/Press)
-30 Muscle Ups
Transition: modify MUs, less wt
Scaled: 15 of each
50+: 95/65lb

Time Cap: 25 Min.

Wednesday, 11-4 WOD

Technique
8 Min EMOM, 1 Split Jerk
-First 2 sets @ 75% of 1RM
-Second 2 sets @ 80% of 1RM
-Third 2 sets @ 85% of 1RM
-Last 2 sets @ 90% of 1RM

Strength
5 Sets of 3 Shoulder Press, Each Done Every 90 Sec.
@ 80% of 1RM

Endurance
3RFT:
-25 Box Jump, 24/20”
-25 Kettlebell Swings, 53/35lb
-50 Double Unders
Transition: single unders x 3, less wt, less ht
Scaled: 2RFT
50+: KB 35/25lb
Competition: KB 70/53lb, BJ 30/24”

Time Cap: 20 Min.

Tuesday, 11-3 WOD

“Obstacle Day”
For Time:
-Run 400m
-75 Battle Rope
-Run 400m
-Sled Push 200’, 270/180lb
-Run 400m
-50 Sledge Hammer
-Run 400m
-30 Goblet Squat with Atlas Stone, 75/45lb
-Run 400m
Transition: less wt
Scaled: 1/2 Reps
Competition: Use a vest, 20/14lb
50+: Sled-235/135lb, Goblet 45/30lb
Time Cap: 30 Min.

Monday, 11-2 WOD "Jackie"

Technique 
8 Min EMOM, 1 Full Clean
-First 2 sets @ 75% of 1RM
-Second 2 sets @ 80% of 1RM
-Third 2 sets @ 85% of 1RM
-Last 2 sets @ 90% of 1RM

Strength 
5 Sets of 3 Deadlift-Touch and Go, Each Done Every 90 Sec.
@ 80% of 1RM

Endurance
“Jackie”
For Time:
-Row 1000m
-50 Thrusters, 45/35lb
-30 Pull Ups
Transition: Banded, less wt