Saturday, 4-2 WOD

Endurance:
-20 Atlas Stone Lifts, 75/45lb
-20 Tire Flips
-Down and Back x 5 Bear Crawl
-40 Pull Ups
-200m Walking Lunges
Transition: less wt on tire and stone, banded pull ups
Scaled: 1/2 distance and reps
Competition: more wt on tire and stone, chest to bar pull ups
Cash Out: Mobility WOD

Friday, 4-1 WOD

Endurance:
5 Min. EMOM for 6 Rounds:
-Row 7 Cal, 1st Min.
-5 Power Snatch, 75/55lb, 2nd Min.
-Max Wall Balls, 20/14lb, 3rd Min.
-7 Burpees, 4th Min.
-10 Push Press, 75/55lb 5th Min.
Score is # of WB
Transition: less wt
Scaled: 3 Rounds
Competition: 95/65lb
50+: 65/45lb
Cash Out: Mobility WOD

Thursday, 3-31 WOD

Strength:
Every 2 Min. for 5 Rounds, With Bar Set @ 70% of 1RM Overhead Squat do:
-5 Back Squat + 3 Overhead Squat (without re-racking)
Endurance:
4RFT:
-400m Run
-25 Push Ups
-25 Kettlebell Swings, 53/35lb
Transition: Push ups on knees, less wt
Scaled: 2-3 RFT
Competition: 70/53lb
50+: 35/25lb
Time Cap: 25 Min.

Wednesday, 3-30 WOD

Technique:
9 Min. EMOM, Full Clean
-1 Rep @80% of 1RM
x 3 sets
-1 Rep @85%
x 3 sets
-1 Rep @90%

x 3 sets
Endurance:
15 Min. AMRAP:
-7 Handstand Push Ups
-14 GHD Sit Ups
-21 Double Unders
Transition: Single Unders x 2, Ab Mat, Modify HSPU
Scaled: 10 Min. AMRAP
Competition: 6" Parellettes HSPU
50+: Use 2 Ab Mat for HSPU

Tuesday, 3-29 WOD

Technique:
9 Min. EMOM, Split Jerk
-1 Rep @80% of 1RM
x 3 sets
-1 Rep @85%
x 3 sets
-1 Rep @90%

x 3 sets
Endurance:
5RFT:
-3 Muscle Ups
-7 Front Squat, 135/95lb
Transition: Modify Muscle Ups, less wt
Scaled: 3RFT
Competition: 185/125lb
50+: 115/75lb
Time Cap: 20 Min

Monday, 3-28 WOD

Endurance:
Technique:
9 Min. EMOM, Full Snatch
-1 Rep @80% of 1RM
x 3 sets
-1 Rep @85%
x 3 sets
-1 Rep @90%

x 3 sets
Endurance:
For Time:
21-15-9
-Power Clean, 135/95lb
-Box Jump, 24/20"

Saturday, 3-26 WOD

Randy Interrupted:
5RFT:
-15 Power Snatch, 75/55lb
-15 Sumo Deadlift High Pull, 75/55lb
Transition: less wt
Scaled: 3RFT
Competition: 95/65lb
50+: 65/45lb
Time Cap: 25 Min.
Cash Out: Mobility WOD

Friday, 3-25 CF Open 16.5

TBA

Thursday, 3-24 WOD

Your choice:
50 Min. Mobility WOD
or 
Endurance:
For Time: 
-Row 1000m
-25 Pull Ups
-20 Handstand Push Ups
-15 Walking Lunges on Each Leg with 35/20lb Dumbbells
-20 Handstand Push Ups
-25 Pull Ups
-Row 1000m
Transition: banded, modify hspu, less wt
Scaled: Stop after lunges
Competition: Chest to bar, 4” deficit hspu, 50/35lb DB
50+: 2 ab mat on hspu, 25/15lb DB
Time Cap: 25 Min.

Cash Out: Remainder of time on Mobility WOD

Wednesday, 3-23 WOD

Technique:
9 Min. EMOM, Full Clean
-1 Rep @ 75% of 1RM
  x 3 sets
-1 Rep @ 80%
x 3 sets
-1 Rep @ 85%
x 3 sets
Endurance:
For Time:
50-35-20
-Wall Ball, 20/14lb
-Burpees
Transition: less wt
Scaled: 35-20
Competition: WB-30/20lb
50+: WB-16/10lb

Time Cap: 25 Min.

Tuesday, 3-22 WOD

Technique:
9 Min. EMOM, Split Jerk
-1 Rep @ 75% of 1RM
  x 3 sets
-1 Rep @ 80%
x 3 sets
-1 Rep @ 85%
x 3 sets
Strength:
6 Min. EMOM @ 80% of 1RM Front Squat
-3 Reps Front Squat
Endurance:
3RFT:
-15 GHD Sit Ups
-15 Back Extensions
-50 Double Unders
Transition: Ab Mat, Single Unders x 3
Scaled: 2RFT

Time Cap: 12 Min.

Monday, 3-21 WOD

Technique:
9 Min. EMOM, Full Snatch
-1 Rep @ 75% of 1RM
  x 3 sets
-1 Rep @ 80%
x 3 sets
-1 Rep @ 85%
x 3 sets
Endurance:
5RFT:
-15 KB Swings, 53/35lb
-15 Overhead Squats, 75/55lb
-Run 400m
Transition: less wt
Scaled: 3RFT
Competition: KB-70/53lb, OHS-95/65lb
50+: KB-35/25lb, OHS-65/45lb

Time Cap: 30 Min.

Saturday, 3-19 WOD

Endurance:
4RFT:
-7 Push Press, 115/75lb
-14 Pull Ups
-21 Back Squats, 115/75lb (no squat racks)
Transition: less wt, banded
Scaled: 2-3RFT
Competition: 155/105lb, Chest to Bar
50+: 95/65lb
Time Cap: 25 Min.

Cash Out: Mobility WOD

Friday, 3-18 WOD

CF Open 16.4 TBA
Friday 3-18 WOD: 16.4
Complete as many rounds and reps as possible in 13 minutes of: 55 deadliest
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. 

Thursday, 3-17 WOD

Endurance:
5RFT:
-10 Burpees
-30 Double Unders
-10 GHD Sit Ups
-30 Air Squats
Transition: Single Unders x 3
Scaled: 3RFT
Competition: Chest to Bar
Time Cap: 20 Min.

Cash Out: Mobility WOD

Wednesday, 3-16 WOD

Technique:
9 Min. EMOM, Full Snatch
-1 Rep @ 70% of 1RM
x the first 3 Min.
-1 Rep @ 75% of 1RM
x the second 3 Min.
-1 Rep @ 80% of 1RM
Endurance:
12 Min. AMRAP:
-12 Push Ups
-9 KB Swings, 53/35lb
-6 Ring Dips
Transition: Banded, less wt
Scaled: 8 Min. AMRAP
Competition: KB 70/53lb

50+: KB 35/25lb

Tuesday, 3-15 WOD

Technique:
9 Min. EMOM, Split Jerk
-1 Rep @ 70% of 1RM
x the first 3 Min.
-1 Rep @ 75% of 1RM
x the second 3 Min.
-1 Rep @ 80% of 1RM
Endurance:
Partner WOD:
Partner A works 1 Min
-3 Power Cleans, 135/95lb
-3 Box Jump, 24/20”
-Row remainder of Min.
Switch
Score is time it takes to accumulate 3200m
Transition: less wt, less ht
Scaled: total 2500m
Competition: 185/125lb, Box 30/24”
50+: 95/65lb, Box 20/18”

Time Cap: 25 Min.

Monday, 3-14 WOD

Technique:
9 Min. EMOM, Full Clean
-1 Rep @ 70% of 1RM
x the first 3 Min.
-1 Rep @ 75% of 1RM
x the second 3 Min.
-1 Rep @ 80% of 1RM
Endurance:
3RFT:
-Run 800m
-30 Wall Ball, 20/14lb
-15 Handstand Push Ups
Transition: less wt, modify hspu
Scaled: 2RFT
Competition: 4” Deficit hspu, WB 30/20lb
50+: 2 Ab Mats, WB 16/10lb

Time Cap: 30 Min.

Saturday, 3-12 WOD "Jack"

Endurance:
“Jack”
20 Min. AMRAP:
-10 Push Press, 115/75lb
-10 KB Swings, 53/35lb
-10 Box Jump, 24/20”
Transition: less wt, less ht
Scaled: 12 Min. AMRAP
Cash Out: Mobility WOD

Friday, 3-11 WOD "CF Open 16.3"

CF Open 16.3
7 Min. As Many Reps as Possible, of:
-10 Power Snatch, 75/55lb
-3 Bar Muscle Ups

Scaled:
7 Min.
-10 Power Snatch, 45/35lb
-5 Jumping Chest to Bar Pull Ups

55+: 
7 Min.
-10 Power Snatch, 65/45lb
-5 Chest to Bar Pull Ups


Thursday, 3-10 WOD

Endurance:
-50 Walking Lunges
-40 Pull Ups
-30 Burpees
-20 Toes To Bar
-100 Double Unders
Transition: Single Unders x 3, Knee Raises, Banded
Scaled: 1/2 of all
Competition: Chest to Bar
Time Cap: 25 Min.

Cash Out: Mobility WOD

Wednesday, 3-9 WOD

Strength:
7 Min. EMOM
-3 Deadlift @ 75% of 1RM
Endurance:
3RFT:
-10 Thrusters, 95/65lb
-10 Power Snatch, 95/65lb
Transition: Less wt
Scaled: 2RFT
Competition: 135/95lb
Rx+: 115/75lb
50+: 75/55lb

Time Cap: 15 Min.

Tuesday, 3-8 WOD "Kristin's Wedding-Partner WOD"

Technique:
7 Min. EMOM
-3 Clean and Jerk @ 60% of 1RM
Endurance:
“Kristin’s Wedding-Partner WOD”
For Time:
-Both Run 800m
-Partner A Does 25 Sit Ups
While Partner B is in Plankhold
-Switch and Repeat
-Partner A Does 25 Push Ups 
While Partner B is in Handstand Hold
-Switch and Repeat
-Partner A Does 25 Squats with a Bar, 45/35lb
While Partner B is in Squathold
-Switch and Repeat
-Partner A Does 25 Strict Press with a Bar, 45/35lb
Wile Partner B is in Presshold
-Switch and Repeat
Both Row 1000m
Competition: GHD, HSPU, 95/65lb on Bar
Time Cap: 25 Min.

Monday, 3-7 WOD

Technique:
7 Min. EMOM
-3 Full Snatch @ 60% of 1RM
Strength:
7 Min. EMOM 
-3 Back Squat @ 75% of 1RM
Endurance:
7 Min AMRAP:
-7 Wall Ball, 20/14lb
-7 Sumo Deadlift High Pull, 95/65lb
Transition: less wt

Competition: WB 30/20lb, SDHP 135/95lb