Sunday, 5-1 WOD, Yes we are now open on SUNDAY!

For Time:
-Row 1000m
-4 Rounds of:
-20 Push Ups
-20 Box Jump, 24/20”
-Row 1000m
Transition: less ht, push ups on knees
Scaled: 1/2 of all
Competition: 30/24”

Time Cap: 30 Min.

Saturday, 4-30 WOD

4RFT:
-15 Kettlebell Swings, 70/53lb
-20 Push Press, 95/65lb
-25 Wall Ball, 20/14lb
Transition: less wt
Scaled: 2-3RFT
Rx+: 115/75lb
Competition: 135/95lb, 30/20lb WB
50+: 75/55lb, 16/10lb WB with 9’ for ladies.

Time Cap: 30 Min.

Friday, 4-29 WOD

Strength: 
-Deadlift 2 Reps EMOM @ 85% of 1RM for 5 Rounds
Endurance:
4RFT:
-32’ Front Rack Walking Lunge, 135/95lb
-15 Handstand Push Ups
Transition: less wt, modify hspu
Scaled: 2RFT
Competition: 155/105lb
50+: 95/65lb

Time Cap: 20 Min.

Thursday, 4-28 WOD

5 RFT:
-Run 400m
-20 GHD Sit Ups
-5 Full Snatch, 95/65lb
Transition: less wt, ab mat
Scaled: 3RFT
Rx+: 115/75lb
Competition: 135/95lb
50+: 75/55lb

Time Cap: 30 Min.

Wednesday, 4-27 WOD Masters Regional Qualifier

Strength:
-Shoulder Press 2 Reps @ 85% EMOM for 5 Rounds
Endurance: 
Masters Regional Qualifier
15 Min. AMRAP:
-55 Double Unders
-15 Chest to Bar Pull Ups
-5 Hanging Power Cleans, 155/105lb
50+: Pull Ups, 115/75lb
Transition: Banded, Single Unders x 2, less wt

Scaled: 10 Min. AMRAP

Tuesday, 4-26 WOD Masters Regional Qualifier

Technique:
-Every 90 Sec. do 3 Snatch Balance @ 70% of 1RM for 5 Rounds
Endurance: 
Masters Regional Qualifier
For Time:
21-15-9
-Row for Calories
-Thrusters, 95/65lb
50+: 75/55lb
Transition: less wt

Scaled: 15-12-9

Monday, 4-25 WOD, Masters Regional Qualifier

Strength:
-Back Squat 2 Reps EMOM @ 85% of 1RM for 5 Rounds
Endurance: 
Masters Regional Qualifier
For Time:
-55 Burpees
-34 Overhead Squats, 95/65lb
-21 Muscle Ups
50+: 65/45lb, Ring Dips
Transition: less wt, modify MUs
Scaled: 1/2 of all

Time Cap: 20 Min.

Saturday, 4-22 WOD "Fight Gone Bad"

“Fight Gone Bad”
1 Min of Each, for reps.  3 Rounds
-Wall Ball, 20/14lb
-Sumo Deadlift High Pull, 75/55lb
-Box Jump, 24/20”
-Push Press, 75/55lb
-Row for Calories
-Rest 
Transition: less wt, less ht.

Scaled: 2 Rounds

Friday, 4-22 WOD

Endurance:
For Time:
15-10-5
-Handstand Push Ups
-Ring Dips
-Push Ups
15-10-5
-Deadlift, 95/65lb
-Power Clean, 95/65lb
-Power Snatch, 95/65lb
15-10-5
-Overhead Squat, 95/65lb
-Front Squat, 95/65lb
-Back Squat, 95/65lb
Transition: less wt.
Scaled: 10-5 of each
Rx+: 115/75lb
Competition: 135/95lb
50+: 75/55lb

Time Cap: 35 Min.

Thursday, 4-21 WOD

Strength: 
Overhead Squat, for wt.
5-5-5-5-5
Endurance: 
3RFT:
-20 Toes To Bar
-50 Double Unders
-20 Kettlebell Swings, 70/53lb
Transition: less wt, single unders x 3, knee raises
Scaled: 2RFT
50+: KB 53/35lb

Time Cap: 17 Min.

Wednesday, 4-20 WOD "Lynne"

Strength:
Deadlift 5 Min. EMOM, @ 80% of 1RM
3-3-3-3-3 Touch and Go
Endurance:
“Lynne”
5 Rounds for max reps, rest as needed between rounds and movements.
-Body-weight Bench Press
-Pull Ups

Transition: Banded, less wt

Tuesday, 4-19 WOD

Strength:
Shoulder Press 5 Min. EMOM, @80% of 1RM
3-3-3-3-3
Endurance:
5RFT:
-2 Rope Climb
-7 Snatches (Power of Full), 95/65lb
-10 Burpees
Transition: Modify Rope Climb, less wt.
Scaled: 3RFT
Competition: legless, 115/75lb
50+: 75/55lb

Time Cap: 20 Min.

Monday, 4-18 WOD "Gwen"

Strength:
Back Squat 5 Min. EMOM, @ 80% of 1RM
3-3-3-3-3
Endurance:
“Gwen”
15-12-9
Clean and Jerk
Touch and Go at floor only.
No re-gripping, or dumping until set is over.  Rest between as needed.  Use the same load for all three sets.
For wt.

Thursday, 4-14 WOD

Technique:
For Wt.
Full Clean
1-1-1-1-1
Endurance:
20 Min. AMRAP:
-Run 200m
-10 Sumo Deadlift High Pull, 75/55lb
-5 Burpees
Transition: less wt.
Scaled: 12 Min. AMRAP
Competition: 95/65lb
50+: 65/45lb

Wednesday, 4-13 WOD

Endurance:
For Time:
-100 Double Unders
-90 Push Ups
-80 Walking Lunges
-70 Kettlebell Swings, 35/25lb
-60 Push Press, 75/55lb
-50 Back Extensions
-40 Ring Dips
-30 Calorie Row
-20 Handstand Push Ups
-10 Turkish Get Ups, 35/25lb
Transition: less wt, modify hspu, banded dips, single unders x 3
Scaled: 1/2 of all
Competition: KB 53/35lb, PP 95/65lb
Time Cap: 45 Min.

Tuesday, 4-12 WOD

Technique:
For Wt.
Split Jerk
1-1-1-1-1
Endurance:
For Time:
21-15-9
-2 for 1 Wall Ball, 20/14lb
-Pull Ups
Transition: less wt, banded
Scaled: 15-12-9
Competition: Chest to Bar
50+: 16/10lb, ladies to the 9'
Time Cap: 20 Min.
Cash Out: Mobility WOD

Monday, 4-11 WOD

Technique:
For Wt.
Full Snatch
1-1-1-1-1
Endurance:
For Time:
-25 GHD Sit Ups
-5 Box Jump Overs, 30/24"
-20 GHD Sit Ups
-10 Box Jump Overs
-15 GHD Sit Ups
-15 Box Jump Overs
-10 GHD Sit Ups
-20 Box Jump Overs
-5 GHD Sit Ups
-25 Box Jump Overs
Transition: less ht, ab mat
50+: 24/20", step up is okay
Time Cap: 15 Min.
Cash Out: Mobility WOD

Saturday, 4-9 WOD

Endurance:
For Time:
-Row 1 Mile
-30 Bear Complexes, 135/95lb
-Run 1 Mile
Transition: less wt
Scaled: 1/2 of all
Competition: 155/105lb
50+: 95/65lb
Time Cap: 45 Min.
Cash Out: Mobility WOD

Friday, 4-8 WOD

Technique:
9 Min. EMOM, Full Clean
-1 Rep @ 85% of 1RM
    x 3 Sets
-1 Rep @ 90%
    x 3 Sets
-1 Rep @ 95%
    x 3 Sets
Endurance:
For Time:
-15 Overhead Squats, 95/65lb
-50 Sit Ups
-12 OHS
-40 Sit Ups
-9 OHS
-30 Sit Ups
-6 OHS
-20 Sit Ups
-3 OHS
-10 Sit Ups
Transition: less wt
Scaled: Start @ 12 OHS
Competition: 115/75lb
50+: 75/55lb
Time Cap: 20 Min.

Thursday, 4-7 WOD

Endurance:
5RFT:
-40 Calorie Row
-20 Pull Ups
-40 Double Unders
Transition: Single Unders x 3, Banded Pull Ups
Scaled: 2-3 RFT
Competition: Chest to Bar
Time Cap: 30 Min.
Cash Out: Mobility WOD

Wednesday, 4-6 WOD

Technique:
9 Min. EMOM Split Jerk
-1 Rep @ 85% of 1RM
    x 3 Sets
-1 Rep @ 90%
    x 3 Sets
-1 Rep @ 95%
    x 3 Sets
Endurance:
10 Min. AMRAP:
-10 Alternating Pistols
-10 Alternating KB Snatch, 53/35lb
-10 Handstand Push Ups
Transition: modify HSPU, less wt, air squats x 2
Scaled: 6 Min. AMRAP
Competition: KB 70/53lb, Strict HSPU
50+: KB 35/25lb, 2 ab mat for HSPU
Cash Out: Mobility WOD

Tuesday, 4-5 WOD

Strength:
For Wt., Deadlift Touch and Go
3-3-3-3-3
Endurance:
For Time:
30-20-10
-Wall Ball, 20/14lb
-Burpees
-Box Jump, 24/20"
Transition: less wt, less ht
Scaled: 15-10-5
Competition: WB 30/20lb, BJ 30/24"
50+: WB 16/10 (women to 9'), BJ 20/18" (step up acceptable)
Time Cap: 20 Min.

Monday, 4-4 WOD

Technique:
9 Min. EMOM, Full Snatch
-1 Rep @ 85% of 1RM
    x 3 Sets
-1 Rep @ 90%
    x 3 Sets
-1 Rep @ 95%
    x 3 Sets
Endurance:
3RFT:
-Run 800m
-20 Toes to Bar
-4 Alternating Turkish Get Ups, 53/35lb
Transition: less wt, knee raises
Scaled: 2RFT
Competition: 70/53lb
50+: 35/25lb
Time Cap: 25 Min.