Saturday, 3-5 WOD

Endurance:
For Time:
-Row 50 Cal
-50 Push Ups
-50 Box Jumps, 24/20”
-50 Front Squats, 95/65lb
-50 Deadlifts, 95/65lb
Transition: less wt, less ht
Scaled: 25 of all
Competition: HSPU, BJ 30/24”, 135/95lb
50+: 75/55lb, BJ 20/18”
Time Cap: 25 Min.
Cash Out: Mobility WOD

Friday, 3-4 WOD "CF Open 16.2"

CF Open 16.2, TBA

Thursday, 3-3 WOD

Endurance:
3RFT:
-800m Run
-15 Burpees
-15 Pull Ups
Transition: Banded
Scaled: 2RFT
Competition: Wear a vest, 20/14lb
Time Cap: 25 Min.

Cash Out: Mobility WOD

Wednesday, 3-2 WOD

Technique
8 Min. EMOM, @ 80% of 1RM Clean:
-1 Power Clean + 1 Full Clean
Endurance:
8 Min. AMRAP:
-5 Overhead Squat, 95/65lb
-25 Double Unders
Transition: less wt, single unders x 2
Competition: 135/95lb

Tuesday, 3-1 WOD

Technique:
8 Min. EMOM, @ 80% of 1RM Jerk:
-1 Push Jerk + 1 Split Jerk
Endurance:
3RFT:
-15 KB Swings, 70/53lb
-15 Ring Dips
-15 GHD Sit Ups
Transition: less wt., banded, ab mat
Scaled: 2RFT

Time Cap: 15 Min.

Monday, 2-29 WOD

Technique:
8 Min. EMOM, @ 80% of 1RM Snatch:
-1 Power Snatch + 1 Full Snatch
Endurance:
For Time:
-5 Rope Climb
-15 Thrusters, 95/65lb
-4 Rope Climb
-12 Thrusters
-3 Rope Climb
-9 Thrusters
-2 Rope Climb
-6 Thrusters
-1 Rope Climb
-3 Thrusters
Transition: less wt, Modify Rope Climb
Scaled: Start @ 4 Rope Climb
Competition: Legless, 135/95lb
50+: 75/55lb

Time Cap: 20 Min.

Saturday, 2-27 WOD

Endurance:
With a pattern of working 1 Min and resting 1 Min, for time, do:
-75 Toes Through Rings
-100 Push Press, 95/65lb
-125 Back Squats, 95/65lb (no squat rack)
Transition: less wt., knee raises
Scaled: 40-60-80
Competition: 115/75lb
50+: 75/55lb

Cash Out: Mobility WOD

Friday, 2-26 WOD

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups 
Men lunge 95 lb.
Women lunge 65 lb. 
Post rounds completed to comments and/or register and submit your score as part of the 2016 Reebok CrossFit Games Open.

Thursday, 2-25 WOD

Endurance:
Run Cindy Run
4RFT:
-5 Pull Ups
-10 Push Ups
-15 Squats
-Run 400m
Transition: Banded
Scaled: 3RFT
Competition: Use a 20/14lb Vest
Time Cap: 20 Min.

Cash Out: Mobility WOD

Wednesday, 2-24 WOD

Technique
Every 90 Sec, for 8 Complexes, @ 75% of 1RM Full Clean, do:
-Clean Pull + Hanging Power Clean + 3 Front Squat + Full Clean
Endurance:
15 Min. AMRAP:
-2 Alternating Turkish Get Ups, 35/25lb
-4 Burpees
-6 Box Jump, 24/20”
Transition: less wt, less ht
Scaled: 10 Min. AMRAP
Competition: TGU 53/35lb, BJ 30/24”
50+: TGU 25/15lb, BJ 20/18”

Cash Out: Mobility WOD

Tuesday, 2-23 WOD

Technique:
Every 90 Sec, for 8 Complexes, @ 90% of 1RM Shoulder Press, do:
-1 Shoulder Press + 3 Push Press + 1 Split Jerk
Endurance:
4RFT:
-3 Muscle Ups
-10 Alternating One Legged Squats
-15 Back Extensions
Transition: Modify MUs, Squats x 4

Scaled: 3RFT

Monday, 2/22 WOD "Diane"

Technique:
Every 90 Sec, for 8 Complexes, @ 75% of 1RM Full Snatch, do:
-Snatch Pull + Hanging Power Snatch + Overhead Squat + Full Snatch
Endurance:
“Diane”
For Time, 21-15-9:
-Deadlift, 225/145lb
-Handstand Push Ups
Transition: Modify HSPU, less wt.
Scaled: 15-12-9
50+: 2 Ab Mats, DL 165/105lb

Cash Out: Mobility WOD

Saturday 2-20 WOD

Endurance:
“Burping Annie”
For Time:
-50 Double Unders
-50 Sit Ups
-25 Burpees
-40 Double Unders
-40 Sit Ups
-20 Burpees
-30 Double Unders
-30 Sit Ups
-15 Burpees
-20 Double Unders
-20 Sit Ups
-10 Burpees
-10 Double Unders
-10 Sit Ups
-5 Burpees
Transition: Single Unders x 3
Scaled: Start @ 40s
Competition: GHD
Time Cap: 25 Min.

Cash Out: Mobility WOD

Friday, 2-19 WOD

Technique:
Every 90 Sec @ 70% of 1RM Full Snatch
-1 Power Snatch + 3 Overhead Squat + 1 Full Snatch
5 Rounds
Endurance:
12 Min. EMOM
Even Minutes: Max reps in 20 Sec, of High Hang Power Cleans @ 80% of 1RM
Odd Minutes: Max reps in 20 Sec, of Toes-to-Bar
Transition: knee raises

Cash Out: Mobility WOD

Thursday, 2-18 WOD "Obstacle Day"

Endurance:
“Obstacle Day”
For Time:
-Run 400m with a Plate, 35/25lb
-12 Bar Pull Overs
-Run 400m with a Sandbag, 40/25lb
-Bear Crawl down and back 5x
-Run 400m with a Med Ball, 20/14lb
-20 Atlas Stone lifts, 75/45lb
-Run 400m with a KB, 35/25lb
-5 Wall Walks
Transition: less wt or no wt, skin the cat or knee raises instead of pull overs,
Scaled: 1/2 reps and distance
Competition: Plate 45/35lb, MB 30/20lb, AS 105/75lb, KB 53/35lb
50+: Plate 25/15lb,MB 10/6lb, AS 45/30lb, KB 25/15lb
Time Cap: 35 Min.

Cash Out: Mobility WOD

Wednesday, 2-17 WOD

Technique:
10 Min. EMOM, Split Jerk @80% of 1RM
Endurance
7RFT:
-10 Box Jump, 24/20”
-10 Wall Ball, 20/14lb
Transition: less ht, less wt
Scaled: 4RFT
Competition: BJ 30/24”, WB 30/20lb
50+: BJ 20/18”, WB 16/10lb

Time Cap: 18 Min.

Tuesday, 2-16 WOD

Technique:
Every 90 Sec, @75% of 1RM Full Clean
-1 Power Clean + 3 Front Squats + 1 Full Clean
5 Rounds
Endurance:
4RFT:
-3 Rope Climb
-6 Power Snatch, 95/65lb
-9 Handstand Push Ups
Transition: Modify Rope, less wt, modify hspu
Scaled: 3RFT
Competition: Strict rope and hspu, PS 135/95lb
50+: 2 Ab Mat HSPU, PS 75/55lb

Time Cap: 20 Min.

Monday, 2-15 WOD

Strength:
Every 90n Sec, Back Squat @70% of 1RM
4-4-4-4-4
Endurance:
6RFT:
-10 Pull Ups
-15 Push Ups
Transition: Banded
Scaled: 4RFT
Competition: Strict Pull Ups, Push Ups on 45lb Plates

Time Cap: 15 Min.

Saturday, 2-13 WOD

For Time:
-50 KB Swings, 35/25lb
-40 GHD Sit Ups
-30 Front Rack Walking Lunges, 75/55lb
-20 Handstand Push Ups
-10 Turkish Get Ups (5 on each side) 35/25lb
-20 Handstand Push Ups
-30 Front Rack Walking Lunges, 75/55lb
-40 GHD Sit Ups
-50 KB Swings, 35/25lb
Transition: less wt, ab mat, modify hspu
Scaled: 1/2 of all
Competition: 53/35lb KB, Lunge with 95/65lb, 4” deficit HSPU
50+: KB 25/15lb, Lunge with 45/35lb, 2 Ab Mat HSPU
Time Cap: 30 Min.


Friday, 2-12 WOD

Technique:
7 Min. EMOM @ 70% of 1RM Full Snatch
- 2 Hanging Full Snatch
Endurance:
4RFT:
-Row 500m
-25 Burpees
Scaled: 2RFT
Time Cap: 20 Min.



Thursday, 2-11 WOD

Partner WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Hanging Clean/Thruster, 95/65lb
-Run 200m
Partner waits while you do 10 and run, you wait while partner does 10 and run, all the way to 1.  Lifts descend in number while run stays constant at 200m.
Transition: less wt
Scaled: Start @ 7
Competition: 135/95lb
50+: 95/65lb



Wednesday, 2-10 WOD

Strength
Every 2 Min. for 5 rounds, do: 
4 Front Squats + 6 Back Squats
@ 70% of 1RM FS
Endurance:
10 Min AMRAP:
-30 Double Unders
-10 Wall Ball, 20/14lb
Transition: single unders x 2, less wt
Competition: WB 30/20lb
50+: WB 16/10lb

Cash Out: Mobility WOD

Tuesday, 2-9 WOD

Strength:
Bench Press
Every 90 Sec., at 80% of 1RM
3-3-3-3-3
Endurance:
For Time: 21-15-9
-Chest to Bar Pull Ups
-Box Jumps, 30/24”
Transition: less ht, banded or regular pull ups
Scaled: 15-12-9
Competition: Bar Muscle Ups, Box Jump 36/30”
50+: Regular Pull Ups, Box Jump 24/20”
Time Cap: 15 Min.

Cash Out: Mobility WOD

Monday, 2-8 WOD "Elizabeth"

Technique:
7 Min EMOM, @ 70% of 1RM
-1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance
Endurance:
“Elizabeth”
For Time:
21-15-9
-Full Clean, 135/95lb
-Ring Dip
Transition: less wt., banded
Scaled: 15-12-9

Cash Out: Mobility WOD