Sunday, 1-8 WOD

For Time:
-25 Pull Ups
-25 Box Jumps, 24/20”
-25 Ring Dips
-Run 100m
-15 Pull Ups
-15 Box Jumps
-15 Ring Dips
-Run 100m
-5 Pull Ups
-5 Box Jumps
-5 Ring Dips
-Run 100m
Modify: Banded or Jumping, less ht
Scale: Start @ 15 Pull Ups
50+: Purple Band, 20/18” step ups ok
Competition: Chest to Bar, 30/24”
Endurance: Add 35 Round and Run 200s

Time Cap: 20 Min.

Saturday, 1-7 WOD

5RFT:
-20 Sumo Deadlift High Pull, 75/55lb
-30 Double Unders
-Sled Push 100’, 225/160lb
Modify: less wt, single unders x 3
Scale: 3RFT
Competition: 95/65lb, 270/180lb
Endurance: 7RFT

Time Cap: 30 Min.

Friday, 1-6 "Linda" aka "The Three Bars of Death"

“Linda” aka “The Tree Bars of Death”
For Time:
10-9-8-7-6-5-4-3-2-1
-Bench Press Bodyweight
-Full Clean 75% Bodyweight
-Deadlift 150% Bodyweight
Modify: less wt
Scale: 8-7-6-5-4-3-2-1
Endurance: 12-11-10-9-8-7-6-5-4-3-2-1

No Cap

Thursday, 1-5 WOD

For Time:
-Run 1 Mile
-35 Wall Ball, 20/14lb to 10/9’
-35 GHD Sit Ups
-Run 800m
-25 Wall Ball
-25 GHD
-Run 400m
-15 Wall Ball
-15 GHD
-Run 200m
-5 Wall Ball
-5 GHD
Modify: less wt, ab mat
Scale: Start @ 800m Run
50+: 16/10lb to 10/9’, 20/18” step ups ok
Competition: 30/20lb to 10/9’
Endurance: Repeat in reverse order

Time Cap: 35 Min

Wednesday, 1-4 WOD

Strength:
8 Min. EMOM
-2 Overhead Squat @ 80% of 1RM
Rest 5 Min.
8 Min. EMOM
-1 Snatch Pull + 1 Snatch High Pull + 1 Full Snatch
@ 80% of 1RM
Rest 5 Min.
8 Min AMRAP:
-10 KB Switchouts, 35/25lb
-2 Turkish Get Ups, 35/25lb
Modify: less wt
50+: 25/15lb
Competition: 53/35lb

Endurance: 24 Min. AMRAP: Add 10 KB Goblet Squats and 10 Burpees per round

Tuesday, 1-3 WOD

Technique:
8 Min. EMOM
-2 Split Jerk @ 80% of 1RM
WOD:
5RFT:
-3 Muscle Ups
-8 Handstand Push Ups
Modify: 3 Pull Ups= 1 Muscle Ups, 3 Push Ups= 1 HSPU
50+:  Banded Bar Muscle Ups, 2 Ab Mats for HSPU
Competition: 16’ Walking on hands instead of HSPUs
Endurance: Run 800m with each round.

Time Cap: 12 Min.

Monday, 1-2 WOD

For Time:
-75 Snatch, 75/55lb
-Rest 3 Min.
-75 Thrusters, 75/55lb
-Rest 3 Min.
-75 Cal. Row
-Rest 3 Min.
-75 Burpees
Modify: less wt.
Scale: 40 of each
50+: 65/45lb
Competition: 95/65lb
Endurance: 100 of each

Time Cap: 35 Min.

Sunday, 1-1-17 Closed, Happy New Year

Saturday, 12-21 "2017 New Years Partner WOD"

*This WOD will be @ 11am, due to the fight party the night before
“2017 New Year Partner WOD”
For Time:
-600 Single Unders
-300 Sit Ups
-300 Squats
-100 Sledgehammers, 16/8lb
-200 Push Ups
-150 Battle Ropes
-200 Walking Lunges
-150 Back Extensions
-17 Turkish Get Ups, 35/25lb
*Break up any way, 1 partner working while other rests.
Modify: less wt
Scale: Team up with group of 3 or 4.  If alone, do 100/50/50/20/30/25/30/25/2
50+: 25/15lb

No Cap

Friday, 12-30 WOD

*There will be NO 6pm WOD this day due to fight party
WOD:
7RFT:
-Run 400m
-10 Pull Ups
-10 Push Press, 95/65lb
Modify: Banded, less wt
Scaled: 2-3RFT
50+: 75/50lb
Competition: Chest to Bar, 115/80lb
Endurance: Run 800s

Time Cap: 25 Min.

Thursday, 12-29 WOD

8 Min EMOM:
-2 Back Squat
@80% of 1RM
WOD:
For Time:
30-20-10
-Burpees
-Sumo Deadlift High Pull, 95/65lb
Modify: less wt
Scale: 25-15-5
50+: 75/50lb
Competition: 115/80lb
Endurance: 40-30-20-10, then run 1 Mile

Time Cap: 18 Min.

Wednesday, 12-28 WOD

Technique:
8 Min EMOM:
-1 Snatch High Pull + 1 Hang Squat Snatch
@75% of 1RM Full Snatch
WOD:
For Time:
-Row 500m
-15 Handstand Push Ups
-100 Double Unders
-15 Handstand Push Ups
-Row 500m
Modify: Single Unders x 2, ab mat or box hspu
Scale: 1/2 Distance and Reps
50+: 2 ab mats on hspu
Competition: Parrellettes
Endurance: Triple the rows

Time Cap: 15 Min.

Monday, 12-26 WOD "Grace In A Bad Mood"

Strength:
Every 90 Sec. for 5 Rounds:
-5 Deadlift @ 70% of 1RM
WOD:
“Grace in a Bad Mood”
-30 Full Clean and Split Jerk for Time, 135/95lb
Modify: less wt
Scale: 20
40+: 115/80lb
50+: 95/65lb
Competition: 155/105lb
Endurance: Run 1 Mile before and after for a combined time.

Time Cap: 20 Min.

Saturday, 12-24 WOD "12 Days of CrossFit"

WOD:
“12 Days of CrossFit”
In the order of the song: 1, 2-1, 3-2-1, 4-3-2-1, etc.
-1 Sumo Deadlift High Pull, 115/80lb
-2 Push Press, 115/80lb
-3 Burpees
-4 Pull Ups
-5 Wall Ball, 20/14lb
-6 KB Switchouts, 53/35lb
-7 Ab Mat Sit Ups
-8 Front Squats, 115/80lb
-9 Russian Twists
-10 Jumping Lunges
-11 Handstand Push Ups
-12 Stiff Leg Dead Lifts, 115/80lb
Modify: less wt, banded, ab mat or hspu on a box
Scale: The 8 days of CrossFit
50+: 95/65lb Bars, 16/10lb Med Ball-ladies to 9’, Purple band, 35/25lb KB, 2 ab mat on hspu
Competition: 135/95lb, 30/20lb Med Ball, GHD, Chest to Bar, 70/53lb KB, 4” Deficit on hspu
Endurance: Day 13- Box Jumps, 24/20”, Day 14- Power Cleans, 115/80lb

No Cap

Friday, 12-23 WOD

WOD: 
5RFT:
-15 Overhead Squats, 75/55lb
-25 Back Extensions
-35 Double Unders
Modify: Single Unders x 3, less wt
Scale: 3RFT
50+: 65/45lb
Rx+: 95/65lb
Competition: 115/80lb
Endurance: 6RFT

Time Cap: 25 Min.

Thursday, 12-22 WOD

Strength:
Every 90 Sec. for 5 Rounds:
-5 Back Squat @ 70% of 1RM
WOD:
10RFT:
-5 Pull Ups
-5 Toes to Bar
-5 Burpees
Modify: Banded or Jumping, knee raises
Scale: 6RFT
50+: Knee Raises, Purple Band
Competition: Chest to Bar
Endurance: 12RFT and Double the Burpee Count

Time Cap: 25 Min.

Wednesday, 12-21 WOD

Technique:
8 Min. EMOM
-1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance
@70% of 1RM Full Snatch
WOD:
12 Min. AMRAP:
-8 Handstand Push Ups
-16 Box Jumps, 24/20”
Modify: less ht, ab mats or hspu on a box
Scale: 8 Min. AMRAP
50+: 2 ab mats, Box 20/18” step ups ok
Competition: 6” Parrellettes, 30/24”

Endurance: 32 Box Jumps per round, 25 Min AMRAP

Tuesday, 12-20 WOD

WOD:
3RFT:
-800m Run
-15 Thrusters, 95/65lb
-5 Rope Climb
Modify: Up/Downs x 2, less wt
Scale: 2RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 4RFT

Time Cap: 30 Min.

Monday, 12-19 WOD

Strength:
-Clean and Jerk Ladder
WOD:
For Time:
-Row 60 Cal.
-60 KB Swings, 53/35lb
-60 Wall Ball, 20/14lb
-60 KB Swings, 53/35lb
-Row 60 Cal. 
Modify: less wt
Scale: Stop after sit ups
50+: 35/25lb, 16/10lb ladies to 9'
Competition: 70/53lb, 30/20lb
Endurance: Make it 100 cal rows, and 75 each of the others.

Time Cap: 20 Min.

Sunday, 12-18 WOD "Barbara"

WOD:
5RFT:
-20 Pull Ups
-30 Push Ups
-40 Sit Ups
-50 Squats
-Rest 3 Min.
Modify: banded

Scale: 2-3RFT

Saturday, 12-17 WOD "Partner WOD"

“Partner WOD”
20 Min. AMRAP:
-20 Partner Deadlifts, 315/225lb
-100m Partner Carry
-20 Each, Partner Med Ball Over 8’ Bar, 20/14lb
-Wheel barrel Carry, 25’ Each
Modify: less wt, bear crawl double instead of wheel barrel
Scale: 14 Min. AMRAP
50+: 225/155lb, 16/10lb

Competition: 455/315lb, 30/20lb

Friday, 12-16 WOD "Obstacle Day"

“Obstacle Day”
For Time:
-Run 400m
-10 Wall Walks
-Run 400m
-100 Battle Rope
-Run 400m
-40 Tire Flips
-Run 400m
-80 Sledgehammers (40 each side)
-Run 400m
Modify: Lighter sledgehammer and tire and rope
Scale: 1/2 Reps
50+: 1/2 Reps
Competition: Wear a vest, 20/14lb
Endurance: Double Runs

Time Cap: 40 Min.

Thursday, 12-15 WOD

Strength:
For Wt.
Split Jerk
3-3-2-2-1-1
WOD:
5RFT:
-3 Thrusters, 135/95lb
-30 Double Unders
-6 Power Cleans, 135/95lb
Modify: less wt, single unders x 3
Scale: 3RFT
40+: 115/80lb
50+: 95/65lb
Competition: 155/105lb
Endurance: 8RFT

Time Cap: 15 Min.

Wednesday, 12-14 WOD

Strength:
For Wt. 
Overhead Squat
3-3-2-2-1-1
WOD:
For Time:
-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
Modify: Banded Bar or 2 Pull Ups and 2 Dips/MU, ab mat
Endurance: Row Calories in double sit up count, after each set of sit ups

Cap: 12 Min.

Tuesday, 12-13

Strength: 
-Full Snatch Ladder
WOD:
For Time:
-50 Cal. Row
-50 Wall Ball, 20/14lb
-50 Box Jump, 24/20”
Modify: less wt, less ht
Scale: 1/2 of all
50+: 16/10lb ladies to 9’, 20/18” step ups ok
Competition: 30/20lb, 30/24”
Endurance: 2RFT
Endurance+: 3RFT

Time Cap: 15 Min.

Monday, 12-12 WOD

Strength:
For Wt.
Front Squat
3-3-2-2-1-1
WOD:
For Time:
-20 Kettlebell Swings, 53/35lb
-25 Burpees
-5 Push Press, 115/80lb
-15 KB Sings
-25 Burpees
-10 Push Press
-10 KB Swings
-25 Burpees
-15 Push Press
-5 KB Swings
-25 Burpees
-20 Push Press
Modify: less wt
Scale: Start @ 15 KB and Stop @ 15 Push Press
50+: 95/65lb, 35/25lb
Competition: 135/95lb, 70/53lb

Endurance: Add 25 Sets on each end, with burpees 
Time Cap: 20 Min.

Friday, 12-9 WOD

Strength:
For Wt.
Shoulder Press
3-3-2-2-1-1
WOD:
4RFT:
-Run 400m
-20 GHD Sit Ups
-Row 500m
Modify: Russian Twists x 2
Scale: 2RFT
Endurance: double the runs and rows

Time Cap: 30 Min.

Thursday, 12-8 WOD

For Time:
-5 Full Cleans, 115/80lb
-10 Handstand Push Ups
-20 Pull Ups
-10 Full Cleans
-10 Handstand Push Ups
-15 Pull Ups
-15 Full Cleans
-10 Handstand Push Ups
-10 Pull Ups
-20 Full Cleans
-10 Handstand Push Ups
-5 Pull Ups
Modify: less wt, banded, on a box/with ab mats
Scale: Start @ 10 cleans, end @ 10 Pull Ups
40+: 95/65lb
50+: 75/50lb
Rx+: 135/95lb, 4” Deficit
Competition: 155/105lb, chest to bar, 6” deficit
Endurance: add 30 burpees to each round of HSPU

Time Cap: 30 Min.

Wednesday, 12-7 WOD

Strength:
Deadlift
3-3-2-2-1-1
WOD: 
4RFT:
-10 Hanging Squat Snatch, 75/55lb
-20 Front Rack Lunges, 75/55lb
Modify: less wt
Scale: 1/2 reps
50+: 55/35lb
Competition: 115/80lb
Endurance: 7RFT

Time Cap: 20 Min.

Tuesday, 12-6 WOD

WOD:
For Time:
40-30-20-10-20-30-40
-Box Jumps, 24/20”
-Push Ups
-Double Unders
-Sit Ups
Modify: less ht, single unders x 3
Scale: Stop @ 10s
50+: BJ 20/18” step ups ok
Endurance: Start and end with 50 Cal Row

Cap: 50 Min.

Monday, 12-5 WOD

Strength:
For Wt. Back Squat
3-3-2-2-1-1
WOD:
7RFT:
-7 Thrusters, 95/65lb
-7 Kettlebell Swings, 70/53lb
Modify: less wt
Scale: 4RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: Include a 400m Run every round.

Time Cap: 15 Min.

Sunday, 12/4 WOD

4RFT:
-20 Toes to Bar
-20 Burpees
-200m Waiter’s Walk, 45/25lb
Modify: knee raises, less wt
Scale: 2-3RFT
Endurance: 7RFT
Time Cap: 25 Min.

Saturday, 12/3 WOD

For Time:
-Row 100cal
-75 Back Extensions
-50 Front Squats, 95/65lb
-25 Sumo Deadlift High Pull, 95/65lb
Modify: less wt
Scale: 1/2 of all
Competition: 115/80lb
50+: 75/50lb
Endurance: Finish with another 100cal row

Time Cap: 25 Min.

Friday, 12/2 WOD

5RFT:
-6 Power Cleans, 135/95lb
-20 Wall Ball, 20/14lb
-Run 400m
Modify: less wt
Scale: 3-4RFT
Rx+: 155/105lb
Competition: 185/125lb, 30/20lb
50+: 95/65lb, 16/10lb ladies to 9’
Endurance: Run 800s

Time Cap: 25 Min.

Thursday, 12/1 WOD "Nate"

“Nate”
20 Min. AMRAP:
-2 Muscle Ups
-4 Handstand Push Ups
-8 Kettlebell Swings, 70/53lb
Modify: 2 Ring Dips per MU, modify hspu, less wt
Scale: 12 Min. AMRAP
50+: Pull Ups for MU, 2 ab mats for hspu, 53/35lb KB
Endurance: Immediately Row 3k

Wednesday, 11/30 WOD

Strength:
8 Min EMOM
-2 Shoulder Press @ 80% of 1RM
WOD:
8 Min AMRAP:
-5 Power Snatch, 95/65lb
-5 Overhead Squat, 95/65lb
Modify: less wt
Rx+: 115/80lb
Competition: 135/95lb
50+: 75/50lb
Endurance: 15 Min. AMRAP followed by an immediate 1 Mile Run holding a med ball, 20/14lb.

Tuesday, 11/29 WOD

Strength:
8 Min EMOM
-2 Deadlift @ 80% of 1RM
WOD:
For Time:
30-20-10
-GHD Sit Ups
-Push Press, 95/65lb
-Pull Ups
Modify: Ab Mat, less wt, banded of jumping
Scale: 20-10-5
Rx+: 115/80lb
Competition: 135/95lb, Chest to Bar
50+: 75/50lb, purple band
Endurance: 40-30-20-10

Time Cap: 18 Min.

Monday, 11/28 WOD

Strength:
8 Min EMOM
-2 Back Squat @ 80% of 1RM
WOD:
For Time:
-50 Double Unders
-5 Burpee Box Jumps, 24/20”
-40 Double Unders
-10 Burpee Box Jumps
-30 Double Unders
-15 Burpee Box Jumps
-20 Double Unders
-20 Burpee Box Jumps
-10 Double Unders
-25 Burpee Box Jumps
Modify: less ht, single unders x 3
Rx+: 30/24”
Competition: 30/36”
50+: 20/18” step ups ok
Endurance: Add equal calorie row to each set of Burpee/box jumps
Time Cap: 15 mIn.


Sunday, 11/27 Closed

Closed

Saturday, 11/26 WOD

3RFT:
-50 Back Extensions
-50 Sit Ups
-50 Air Squats
-50 Russian Twists, 20/14lb
Modify: less wt
Scale: 1-2RFT
Competition: 35/25lb
50+: 16/10lb
Endurance: 4RFT
Time Cap: 25 Min.

Friday, 11/25 WOD "Black Friday"

For Time:
B-25 Box Jumps, 24/20”
L-40 Lunges (alternating front rack),135/95
A-25 Air Squats
C-5 Climb Rope
K-25 Kettlebell, 70/53lb

F-200m Farmer’s Walk, 90/70lb (a plate in each hand)
R-Row 500m
I-25 Inverted (handstand) Push Ups
D-25 Deadlift, 225/145lb
A-25 Air (wall) Balls, 20/14lb
Y-25 Y Raises (toes to bar)
Modify: less wt, less ht, up/downs x 2, knee/leg raises
Scale: 1/2 reps of all
50+: BJ-20/18” step ups ok, Lunge 95/65lb, KB 53/35lb, FW 70/50lb, HSPU with 2 ab mats, DL 185/125lb, WB 16/10lb ladies to 9’, knee raises.
Endurance: 2RFT

Time Cap: 30 Min.

Thanksgiving, 11/24 WOD "Fran on the run"

Turkey Day
“Fran on the Run”
For Time:
-21 Thrusters, 95/65lb
-21 Pull Ups
-Run 1 Mile
-15 Thrusters
-15 Pull Ups
-Run 800m
-9 Thrusters
-9 Pull Ups
-400m Run
Modify: less wt, banded or jumping
Scale: 1/2 Reps and distance
50+: 75/55lb, Purple band
Competition: Chest to Bar, 115/80lb
Endurance: Double the Runs

Time Cap: 35 Min.

Wednesday 11/23 WOD

Technique:
8 Min EMOM
-2 Full Snatch @ 80% of 1RM
WOD:
4RFT:
-15 Stiff Leg Deadlifts, 115/80lb
-30 Kettlebell Swings, 53/35lb
-45 Push Ups
Modify: Push Ups on knees, less wt
Scale: 2-3RFT
Rx+: 135/95lb
Competition: 185/125lb, 70/53lb, HSPU
50+: SLDL 95/65lb, KB 35/25lb
Endurance: Row 750m each round

Time Cap: 25 Min.

Tuesday, 11/22 WOD "Graren"

Technique: 
8 Min EMOM
-2 Overhead Squats @ 80% of 1RM
WOD:
“Graren”
10RFT:
-3 Clean and Jerk (any kind), 135/95lb
-15 Wall Ball, 20/14lb
Modify: less wt
Scale: 5-7RFT
Rx+: 155/105lb
Competition: 185/125lb, 30/20lb
Endurance: Add 20 Double Unders to each round (or 60 single unders)

Time Cap: 25 Min.

Monday, 11/21 WOD

Technique:
8 Min. EMOM
-1 Clean Pull + 1 Full Clean + 1 Jerk @ 80% of 1RM Clean and Jerk
WOD:
6RFT:
-5 Hanging Power Snatch
-5 Back Squat
-5 Shoulder to Overhead
-5 Deadlift
Modify: less wt.
Scale: 3-4RFT
Rx: 95/65lb
Rx+: 115/80lb
Competition: 135/95lb
50+: 75/50lb
Endurance: 10RFT

Time Cap: 15 Min.