Sunday, 6-5 WOD

Endurance:
For Time:
-400m Run
-50 Air Squats
-40 Lunges
-30 Back Extensions
-400m Run
-30 Squats
-20 Lunges
-10 Back Extensions
-400m Run
Scaled: 1/2 of all
Competition: 1st and last runs are 800m
50+: all runs are 200m
Time Cap: 45 Min.

Saturday, 6-4 WOD

Strength:
-10 Min. to find a heavy single Snatch

Endurance:
4RFT:
-8 Handstand Push Ups
-5 Power Snatch, 115/75lb
Transition: modify hspu, less wt
Competition: strict hspu, 135/95lb
50+: 2 ab mat hspu, 95/65lb
Time Cap: 15 Min.

Friday, 6-3 WOD "Christina"

Strength:
Front Squat
1x6 @ 50% of 1RM
1x4 @ 60%
1x3 % 70%
1x3 @ 75%
1x3 @ 80%
1x3 @ 85%

Endurance:
"Christina"
20 Min. AMRAP:
-9 Pull Ups
-9 Squat Cleans, 95/65lb
-9 KB Swings, 53/35lb
-9 Toes to Bar
-9 Push Press, 95/65lb
-9 Burpees
Transition: banded, less wt, knee raises
Scaled: 12 Min. AMRAP

Thursday, 6-2 WOD

Strength:
Bench Press
2x5 @ 60% of 1RM
1x4 @ 70@
2x3 @ 80%
2x2 @ 85%

Endurance:
Buy in: 500m Row
Then:
30-20-10
-GHD Sit Ups
-Push Ups
-Wall Ball, 20/14lb,  10/9'
Transition: less wt, ab mat, push ups on knees
Competition: WB 30/20lb
Time Cap: 20 Min.

Wednesday, 6-1 WOD

Strength:
Deadlift
2x5 @ 60% of 1RM (2 sets of 5 reps)
1x4 @ 70%
2x3 @ 85%
2x2 @ 85%

Endurance:
12 Min. AMRAP:
-25 Burpees over Bar
-20 Power Cleans, 115/75lb
-15 Toes to Bar
-10 Squat Snatches, 115/75lb
Transition: less wt, knee raises,
Scaled: 8 Min. AMRAP
Competition: 135/95lb
50+: 95/65lb

Tuesday, 5-31 WOD

Strength:
-Clean Pull + Hang Squat Clean + Squat Clean
6 Sets, all @ 70% of 1RM Full Clean
Endurance:
5RFT:
-5 Clean and Jerks, 155/95lb
-10 Box Jumps, 24/20"
Transition: less wt, less ht
Scaled: 3RFT
Competition: 185/135, 30/24"
50+: 135/75lb
Time Cap: 20 Min.

Monday, 5-30 Memorial Day- Closed


Closed
Happy Memorial Day

Sunday, 5-29 Closed


Closed

Saturday, 5-28 WOD- Memorial Day "Murph"

"Murph"
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Air Squats
-Run 1 Mile
*you may divide up everything but the runs as wanted
Transition: banded
Scaled: 1/2 of all
Competition: wear a vest, 20/14lb

Friday, 5-27 WOD

Technique:
8 Min EMOM with 80% of 1RM Full Clean
-2 Clean Pulls + 1 Hanging Full Clean
Endurance:
5RFT:
-2 Rope Climb
-10 Push Press, 95/65lb
-20 Deadlifts, 95/65lb
Transition: less wt, modify rope climb
Scaled: 3RFT
Rx+: 115/75lb
Competition: 135/95lb, legless
50+: 1 Rope climb per round, 75/55lb
Time Cap: 20 Min.

Thursday, 5-26 WOD

Endurance:
4RFT:
-21 Back Squats, 145/100lb (no squat racks)
-14 Handstand Push Ups
-7 Bar Pull Overs
Transition: less wt, modify hspu, 21 Toes through rings instead of BPO
Scaled: 2RFT
Competition: BS-165/110lb, hspu-strict
50+: BS-125/85lb, 2 ab mat hspu, 7 toes through rings instead of BPO
Time Cap: 30 Min
Cash Out: Mobility WOD

Wednesday, 5-25 WOD

Technique:
8 Rounds, 1 round every 90 sec. of:
-3 Shoulder Press + 1 Split Jerk @ 75% of 1RM Shoulder Press
Endurance:
3RFT:
-Run 400m
-15 Kettlebell Swings, 70/53lb
-15 Thrusters, 95/65lb
Transition: less wt
Scaled: 2RFT
Competition: KB Snatch-8/8, Thrusters-115/75lb
50+: KB-53/35lb, Thrusters-75/55lb
Time Cap: 20 Min.

Tuesday, 5-24 WOD

Endurance:
For Time:
-Row 50 Cal
-50 Wall Ball, 20/14lb
-50 Burpees
-50 GHD Sit Ups
-50 Sumo Deadlift High Pull, 75/55lb
Transition: less wt, ab mat
Scaled: 1/2 of all
Competition: WB-30/20lb, SDHP-95/65lb
50+: WB-16/10lb, ladies to 9', SDHP-55/35lb
Time Cap: 25 Min
Cash Out: Mobility WOD

Monday, 5-23 WOD

Technique:
8 Min EMOM @ 80% of 1RM Full Snatch
-2 Snatch Pulls + 1 Hanging Full Snatch
Endurance:
3RFT:
-3 Muscle Ups
-20 Box Jump, 24/20"
-50 Double Unders
Transition: Modify MUs, single unders x 3, lower box
Scaled: 2RFT
Competition: Box-30/24"
50+: Box-20/18", step ups ok, 3 Pull ups instead of MUs
Time Cap: 15 Min.

Sunday, 5-22 WOD

Endurance:
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
-Box Jump, 24/20"
Transition: less wt, less ht, banded
Scaled: 15-9-6
Competition: 115/75lb, chest to bar, 30/24"
50+: 75/55lb, 20/18", step ups okay
Time Cap: 20 Min.
Cash Out: Mobility WOD

Saturday, 5-21 WOD

Endurance:
For Time:
-10 Turkish Get Ups, Alternating, 35/25lb
-20 Handstand Push Ups
-30 Cal. Row
-40 Ring Dips
-50 Back Extensions
-60 Push Press, 75/55lb
-70 Kettlebell Swings, 35/25lb
-80 Walking Lunges
-90 Push Ups
-100 Double Unders
Transition: less wt, single unders x 3, modify hspu, banded dips
Scaled: 1/2 of all
Competition: 53/35lb, 95/65lb
50+: 25/15lb, 55/35lb
Time Cap: 45 Min.
Cash Out: Mobility WOD

Friday, 5-20 WOD

Strength:
For Wt.
Overhead Squat
5-5-5-5-5
Endurance:
For Time:
-40 Burpees
-9 Squat Cleans, 135/95lb
-30 Burpees
-15 Squat Cleans
-20 Burpees
-21 Squat Cleans
Transition: less wt
Scaled: 20/6, 15/9, 10/12
Competition: 185/125lb
Rx+: 155/105lb
50+: 95/65lb
Time Cap: 25 Min.

Thursday, 5-19 WOD

Strength:
For Wt.
Deadlift
3-3-1-1-1
Endurance:
15 Min. AMRAP:
-30 Cal Row
-30 Wall Ball, 20/14lb
Transition: less wt
Scaled: 8 Min AMRAP
Competition: 30/20lb
50+: 16/10lb, ladies to 9’


Wednesday, 5-18 WOD

Technique:
8 Min. EMOM
-3 Push Jerk @ 75% of 1RM Jerk
Endurance: 
3RFT:
-20 Toes to Bar
-20 Box Jump, 24/20”
-20 Back Extensions
Transition: knee raises, less ht.
Scaled: 10s
Competition: 30/24”
50+: Knees to Elbows, BJ-20/18”, step ups okay
Time Cap: 15 Min.

Cash Out: Mobility WOD

Tuesday, 5-17 WOD "Angie"

Strength:
For Wt.
Back Squat
5-5-5-3-3-3
Endurance:
“Angie”
For Time:
-100 Pull Ups
-100 Push Ups
-100 Sit Ups
-100 Air Squats
Transition: banded

Scaled: 50 of each

Monday, 5-16 WOD

Technique:
8 Min. EMOM
-2 Hanging Squat Snatch @ 70% of 1RM Full Snatch
Endurance:
For Time:
-Run 400m
-75 Double Unders
-50 Sumo Deadlift High Pull, 75/55lb
-Run 400m
-50 Sumo Deadlift High Pull, 75/55lb
-75 Double Unders
-Run 400m
Transition: less wt, single unders x 3
Scaled: Stop after 2nd Run
Competition: 95/65lb
50+: 55/35lb
Time Cap: 25 Min.

Sunday, 5-15 WOD CF Regionals

CF Regional WOD
4RFT:
-28 Pistols
-15 Power Cleans, 115/80lb
Transition: less wt, squats x 2
Scaled: 2RFT
50+: 95/65lb
CF Regional Time Cap: 10 Min.
Our Time Cap: 20 Min.
Cash Out: Mobility WOD

Saturday, 5-14 WOD CF Regional

CF Regional WOD
For Time:
-21 Thrusters, 95/65lb
-3 Rope Climb
-15 Thrusters
-2 Rope Climb
-9 Thrusters
-1 Rope Climb
Competition: legless
50+: 75/55lb
CF Regionals Time Cap: 6 Min.
Our Time Cap: 15 Min.
Cash Out: Mobility WOD

Friday, 5-13 WOD CF Regional

CF Regional
"Nate"
20 Min. AMRAP:
-2 Muscle Ups
-4 Handstand Push Ups
-8 Kettlebell Swings, 70/53lb
Transition: less wt, modify hspu and mu
Scaled: 12 Min AMRAP
50+: Pull ups instead of mu, 2 ab mat hspu, kb 53/35lb
or CF Regional Version:
10RFT:
-4 Strict Muscle Ups
-7 Strict Handstand Push Ups
-12 Kettlebell Snatches, 70/53lb
Cash Out: Mobility WOD

Thursday, 5-12 WOD

For Time:
-Row 500m
-200' Bear Crawl
-10 Overhead Squats, 135/95lb
-500m Row
-50 Burpees
-5 Overhead Squats
Transition: less wt
Scaled: 25 Burpees
Rx+: 185/125lb, Handstand walk 100' instead of Bear Crawl
Competition: 225/155lb, Handstand walk 100' instead of Bear Crawl
Time Cap: 18 Min.
Cash Out: Mobility WOD

Wednesday, 5-11 WOD CF Regional

Strength:
For Wt.
Shoulder Press
1-1-1-1-1
Endurance:
CF Regional WOD
For Time:
-104 Wall Ball, 20/14lb to 10'
-52 Pull Ups
Games Time Cap: 6 Min.
Our Time Cap: 15 Min.
Transition: less wt, banded
Scaled: 1/2 of all
50+: WB 16/10lb, ladies to 9'

Tuesday, 5-10 WOD CF Regional

CF Regional WOD
3RFT:
-Run 400m
-40 GHD Sit Ups
-7 Deadlifts
Competition: 405/275lb
Rx: 315/205lb
50+: 225/145lb
Games Time Cap: 16 Min.
Our Time Cap: 25 Min.
Transition: less wt, ab mat
Scaled: 2RFT
Cash Out: Mobility WOD

Monday, 5-9 WOD CF Regional

Strength:
For Wt.
Back Squat
1-1-1-1-1
Endurance:
CF Regional WOD:
For Time:
-10 Snatch, 185/135lb
-8 Snatch, 205/145lb
-6 Snatch, 225/155lb
-4 Snatch, 245/165lb
-2 Snatch, 265/175lb
These are Competition weights
Rx: 95/65, 115/75, 135/95, 155/105, 175/115
50+: 65/35, 75/45, 85/55, 95/65, 105/75
Transition: less wt
Regional Time Cap: 11 Min
Our Time Cap: 15 Min

Sunday, 5-9 WOD "Sisson"

Endurance:
“Sisson”
20 Min. AMRAP:
-1 Rope Climb
-5 Burpees
-200m Run
Transition: Modify Rope Climb

Scaled: 12 Min. AMRAP

Saturday, 5-7 WOD

Endurance:
5RFT:
-10 Handstand Push Ups
-10 Alternating Pistols
-10 Box Jump, 30/24”
Transition: less ht, modify hspu, air squats x 4
Scaled: 3RFT
Competition: 6” Parellette hspu, wt pistols 35/25lb, 36/30” BJs
50+: 2 Ab Mat hspu, air squats, 24/20” BJs
Time Cap: 25 Min.

Cash Out: Mobility WOD

Friday, 5-6 WOD

WOD time is 5pm or 6pm only.  Otherwise, WOD is 5k Run on own.  Record time.
Endurance:
For Time:
-Row 1500m
-30 Front Squats, 135/95lb (no squat racks)
-20 Chest to Bar Pull Ups
-15 Split Jerks, 135/95lb (no squat racks)
Transition: banded, less wt
Scaled: 1/2 of all
Rx+: 155/105lb
Competition: 185/125lb, Muscle Ups
50+: Regular Pull Ups, 95/65lb
Time Cap: 25 Min.

Cash Out: Mobility WOD

Thursday, 5-5 WOD

Strength:
5 Round EMOM
-Deadlift, 1 Rep @ 90% of 1RM
Endurance:
For Time:
-35 Wall Ball, 20/14lb to 10’
-5 Hanging Squat Snatch, 95/65lb
-25 Wall Ball
-10 HSS
-15 Wall Ball
-15 HSS
Transition: less wt
Scaled: 1/2 of all
Rx+: 115/75lb
Competition: 135/95lb, 30/20lb WB
50+: 75/55lb, 16/10lb WB, ladies to 9’
Time Cap: 20 Min.

Cash Out: Mobility WOD

Wednesday, 5-4 WOD "Michael"

Endurance:
“Michael”
3RFT:
-800m Run
-50 Sit Ups (ab mat, or GHD version)
-50 Back Extensions
Scaled: 2 RFT

Cash Out: Mobility WOD

Tuesday, 5-3 WOD

Strength:
5 Round EMOM
-Shoulder Press, 1 Rep @ 90% of 1RM
Endurance:
12 Min. AMRAP:
-8 Kettlebell Swings, 70/53lb
-16 Walking Lunges
-24 Double Unders
Transition: Single Unders x 2, less wt
Scaled: 8 Min. AMRAP
50+: 53/35lb

Cash Out: Mobility WOD

Monday, 5-2 WOD

Strength:
5 Round EMOM
-Back Squat, 1 Rep @ 90% of 1RM
Endurance:
4RFT:
-5 Hanging Squat Clean Thrusters, 95/65lb
-10 Ring Dips
-15 Pull Ups
Transition: Banded
Scaled: 2-3 RFT
Rx+: 115/75lb, dips and pull ups with a 15lb dumbbell between legs
Competition: 135/95lb, dips and pull ups with a 25lb dumbbell between legs
50+: Red band, 75/55lb
Time Cap: 15 Min.

Cash Out: Mobility WOD