Sunday, 7-3 WOD

3RFT:
-50 Double Unders
-16 Toes to Bar
-50 Back Extensions
-16 Dumbbell Snatch, 50/35lb (8 on each arm)
Transition: single unders x 3, less wt, knee raises
Scaled: 1/2 of all
Time Cap: 25 Min. 
50+: 35/25lb

Cash Out: Mobility WOD

Saturday, 7-2 WOD

Endurance:
For Time:
3-6-9-12-9-6-3
-Handstand Push Ups
-40’Front Rack Walking Lunge, 95/65lb
-Power Snatch, 95/65lb
Transition: less wt, modify hspu
Scaled: Start @12s
Rx+: 115/80lb
Competition: Parrellettes, 135/95lb
50+: 2 Ab mat hspu, 75/55lb
Time Cap: 30 Min.

Cash Out: Mobility WOD

Friday, 7-1 WOD "Obstacle Day"

“Obstacle Day”
For Time:
-Run 400m
-20 Tire Flips
-Run 400m
-50 Sledge Hammers (25 on each arm)
-Run 400m
-10 Turkish Get Ups, 35/25lb KB (5 on each arm)
-Run 400m
-100m Bear Crawl
-Run 400m
-5 Rope Climb
-Run 400m
Transition: Modify Rope Climb
Scaled: 1/2 of all
Competition: Wear a vest, 20/14lb
50+: 25/15lb
Time Cap: 40 Min.

Cash Out: Mobility WOD

Thursday, 6-30 WOD

Strength:
20 Min. For Wt. 
Back Squat
3-3-3-3-3
Post Total of the 5 sets x wt x reps
Endurance:
5RFT:
-3 Muscle Ups
-10 GHD Sit Ups
-15 Box Jumps, 24/20”
Transition: Dips x 2, Ab Mat, less ht
Scaled: 3RFT
Competition: 30/24”
50+: 20/18” step ups okay, dips with red band
Time Cap: 25 Min.

Cash Out: Mobility WOD

Wednesday, 6-29 WOD

Strength/Technique
-20 Min. to find 1RM Full Clean and Split Jerk
Endurance:
For Time:
-Row 1000m
-20 Deadlift, 225/150lb
-50 Burpees
Transition: less wt
Scaled: 1/2 of all
Competition: 275/185lb
50+: 185/125lb
Time Cap: 20 Min.

Cash Out: Mobility WOD

Tuesday, 6-28 WOD "Partner WOD"

“Partner WOD”
In teams of 2 or 3, do:
-Grace
     *30 Clean and Jerk, 135/95lb
-Fran
     *21-15-9
     Thrusters, 95/65lb
     Pull Ups
-Karen
     *150 Wall Ball, 20/14lb
-Annie
     *50-40-30-20-10
     Double Unders
     Ab Mat Sit Ups
In that order, split up any way
Transition: less wt, banded, single unders x 3
Scaled: 1/2 of all
Competition: Do it solo
50+: 95/65lb Grace, 75/55lb Fran, 16/10lb Karen
Time Cap: 40 Min.

Cash Out: Mobility WOD

Monday, 6-27 WOD

Strength/Technique:
-20 Min. to find 1RM Full Snatch
Endurance:
For Time:
21-15-9
-Overhead Squats, 95/65lb
-Push Ups
-Kettlebell Swings, 53/35lb
Transition: less wt
Scaled: 15-12-9
Rx+: 115/80lb, 70/53lb
Competition: 135/95lb, 70/53lb
50+: 75/55lb OHS, 35/25lb KB
Time Cap: 20 Min.

Cash Out: Mobility WOD

Sunday, 6-26 WOD

Endurance:
Partner WOD for Time
-Run 400m together, with a Med Ball for each person, 20/14lb
-100 Air Squats
-80 Push Ups
-60 Sit Ups
-40 Wall Balls, 20/14lb
-20 Pull Ups
-Repeat Run
Transition: less wt, banded
Scaled: 1/2 of all
Time Cap: 40 Min.

Saturday, 6-25 WOD

Strength:
Snatch Complex EMOM x 6
0-1-2 Min. 1 Hang Squat Snatch + 1 Full Snatch @ 70% of 1RM
3-4-5 Min. 1 Hang Squat Snatch + 1 Full Snatch @ 75%

Endurance:
5RFT:
-10 Power Cleans, 135/95lb
-10 GHD Sit Ups
Transition: Ab Mat, less wt
Scaled: 3RFT
Competition: 155/115lb
50+: 95/65lb
Time Cap: 15 min.

Friday, 6-24 WOD

Strength:
Full Clean EMOM x 8
0-1-2 Min. 3 @ 75% of 1RM
3-4-5 Min. 1 @ 85%
6-7 Min. 1 @ 90%

Endurance:
5RFT:
-5 Deadlift,  225/150lb
-7 Handstand Push Ups
-9 Plate Clean n' Press, 45/25lb
Transition: less wt, modify hspu
Scaled: 3RFT
Competition: 275/185lb
50+: 155/105lb, 2 ab mat hspu, 25/15lb plate.

Thursday, 6-23 WOD

Skill Time: Take 15 Min. to work on any weakness
(Double Unders, Muscle Ups, Kipping, etc.) Ask coaches for help

Endurance:
20 Min. AMRAP:
-5 Thrusters, 115/80lb
-10 Pull Ups
-15 Box Jumps, 24/20"
-200m Run
Transition: less wt, banded, less ht
Scaled: 12 Min. AMRAP
Competition: 135/95lb, 30/24"
50+: 95/65lb, 20/18" step ups okay

Wednesday, 6-22 WOD

Strength:
Upper Body Superset
5 Sets of:
-3 Bench Press @ 75% of Body Weight
-3 Clapping Push Ups (or 5 Hand Release for Transition)

Endurance:
Pyramid Ladder for Time
3-6-9-12-9-6-3
-Front Squat, 135/95lb (no rack)
-Kettlebell Swings, 53/35lb
-Toes to Bar
Transition: less wt, knee raises
Scaled: Start @ 12 and work down
Competition: 155/115lb
50+: 115/80lb, 35/25lb KB
20 Min Time Cap

Tuesday, 6-21 WOD

Strength:
Front Squat EMOM x 8
0-1-2 Min. 3 @ 75% of 1RM
3-4-5 Min. 1 @ 85%
6-7 Min. 1 @ 90%

Endurance:
For Time:
-Buy in with 50 Double Unders
-then 21-15-9
    -Power Snatch, 75/55lb
    -Lateral Bar Over Burpees
    -Ab Mat Sit Ups
Transition: less wt, single unders x 3
Scaled: Start @ 15s
Competition: 95/65lb
50+: 65/45lb
Time Cap: 20 Min.

Monday, 6-20 WOD

Strength:
Full Snatch EMOM x 8
0-1-2 Min. 2 @ 75%
3-4-5 Min. 1 @ 85%
6-7 Min. 1 @ 90%

Endurance:
Set Clock for 13 Min.
A. 5 Min. AMRAP:
    -24/21 Cal Row
    -Max Reps Power Cleans, 135/95lb
-Rest 3 Min.
B. 5 Min. AMRAP:
    -Run 400m
    -Max Reps Power Cleans, 135/95lb
Transition: less wt
Scaled: 1/2 row and run
Competition: 155/105lb
50+: 95/65lb

Sunday, 6-19 WOD

Endurance:
"Run and Press"
For Time:
-Run 800m
-10 Shoulder to Overhead, 95/65lb
-Run 600m
-15 Shoulder to Overhead
-Run 400m
-20 Shoulder to Overhead
-Run 200m
-25 Shoulder to Overhead
Transition: less wt, 75/55lb
Scaled: 1/2 of all
Competition: 115/75lb
50+: 65/35lb
Time Cap: 40 Min.

Saturday, 6-18 WOD

Strength:
6 Min. EMOM
Back Squat
0-1-2 Min. 3 @ 75% of 1RM
3-4-5 Min. 2 @ 85%

Endurance:
"Snatch and Grab"
For Time, with 50% of 1RM Power Snatch, set up plates and clips 100m away,
-Sprint to 1st plate and bring back
-Sprint to 2nd plate, and bring back
-Sprint to clips, and bring back
-30 Power Snatch @ 50% of 1RM
-Sprint 1st plate to starting place
-Sprint 2nd plate to starting place
-Sprint clips to starting place and return---time!
Scaled: 15 Power Snatch
Competition: 135/95lb
Time Cap: 20 Min.

Friday, 6-17 WOD

Strength:
6 Min. EMOM
Deadlift
0-1-2 Min. 4 @ 75% of 1RM
3-4-5 Min. 3 @ 85%

Endurance:
10 Min. AMRAP Ladder:
2-4-6-8-10-12....
-Overhead Squats, 95/65lb
-Ring Dips
Transition: banded, less wt
Scaled: 6 Min AMRAP ladder
Competition: 115/75lb
50+: 75/55lb

Thursday, 6-16 WOD "Fran"

Strength:
6 Min. EMOM
Full Snatch
0-1-2 Min. 2 @ 75% of 1RM
3-4-5 Min. 1 @ 85%

Endurance:
"Fran"
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
-Rest 5 Min.
-Cash Out: 100 Ab mat sit ups, not for time.  Rest as needed
Transition: less wt, banded
Scaled: Start @ 15s, 50 Sit Ups
50+: 75/55lb

Wednesday, 6-15 WOD

Endurance:
Partner WOD for Time:
-1000m Row
-50 Pull Ups
-40 Kettlebell Swings, 53/35lb
-30 Power Cleans, 135/75lb
-20 Burpees to a 45lb plate
-400m Run Together
-20 Burpees to a 45lb plate
-30 Power Cleans, 135/75lb
-40 KB Swings, 53/35lb
-50 Pull Ups
-1000m Row
1 person working at a time, split it up as wanted.
Transition: Banded, less wt
Scaled: Stop after the run
Time Cap: 40 Min.

Tuesday, 6-14 WOD

Strength:
6 Min. EMOM
Full Clean and Split Jerk
0-1-2 Min. 2 @ 75% of 1RM
3-4-5 Min. 1 @ 85%

Endurance:
5RFT:
-6 Power Clean and Power Jerks, 135/95lb
-12 Push Ups
Transition: less wt
Scaled: 3RFT
Competition: 155/105lb
50+: 95/65lb
Time Cap: 20 Min.

Monday, 6-13 WOD

Strength:
6 Min EMOM
Front Squats
0-1-2 Min. 3 @ 75% of 1RM
3-4-5 Min. 2 @ 85%

Endurance:
4RFT:
-40 Double Unders
-4 Chest to Bar Pull Ups
-4 Power Snatches 115/75lb (use 70% of 1RM Snatch)
Transition: less wt, single unders x 3, banded
Scaled: 2RFT
Competition: 135/95lb
50+: 75/55lb, Pull Ups
Time Cap: 20 Min.


Sunday, 6-12 WOD "Air Force WOD

Endurance:
"Air Force WOD"
For Time:
-20 Thrusters, 95/65lb
-20 Sumo Dead Lift High Pull, 95/65lb
-20 Push Jerks, 95/65lb
-20 Overhead Squats, 95/65lb
-20 Front Squats, 95/65lb
EMOM: do 4 Burpees

Transiton: less wt
Scaled: 1/2 of all
50+: 75/45lb
Time Cap: 30 Min.

Saturday, 6-11 WOD

Strength:
Front Squat
1x8 @ 50%
1x5 @ 60%
1x3 @ 70%
1x3 @ 80%
1x2 @ 85%

Endurance:
3RFT:
-9 Dead lifts, 155/115lb
-7 Power Cleans, 155/115lb
-5 Jerks, 155/115lb

-Rest 3 Min

3RFT:
-9 Push Ups
-7 Air Squats
-5 Burpees

Transition: less wt
Scaled: 2RFT
Competition: 185/135lb
50+: 135/95lb

Friday, 6-10 WOD "Death WODs"

Endurance: "Death WODs"
-warm up to 70% of 1RM Snatch (5 Min)
then death by full snatch at 50% of 1RM (up to 15 Min)

-rest 3 Min-

-warm up to 70% of 1RM Clean (5 Min)
then death by full clean at 50% of 1RM Full Clean (15 Min)

Thursday, 6-9 WOD "My Pet Rock"

Strength:
Bench Press
1x8 @ 50%
1x5 @ 60%
1x3 @ 70%
1x3 @ 80%
1x2 @ 85%

Endurance:
"My Pet Rock"
For Time:
21-15-9
-Kettlebell Snatch, 53/35lb
-Kettlebell Swing
-Kettlebell Goblet Squat

Transition: less wt
Scaled: 15-9
Competition: 70/53lb
50+: 35/25lb


Wednesday, 6-8 WOD "CrossFit Disco"

Strength:
8 Min to find 1RM of Hang Power Snatch + OHS Complex, then:
-1 Complex @ 85% of above result
-1 Complex @ 90%
-1 Complex @ 95%

Endurance: "CrossFit Disco"
For Time:
10-9-8-7-6-5-4-3-2-1
-Power Cleans, 135/95lb
-Pull Ups

Transition: banded, less wt
Scaled: Start @ Round 6
50+: 95/65lb

Tuesday, 6-7 WOD

Strength: Back Squat
1x8 @ 50%
1x5 @ 60%
1x3 @ 70%
1x3 @ 80%
1x2 @ 85%

Endurance:
(15 Min. Running Clock)
8 Min AMRAP:
-5 Toes To Bar
-5 Dead Lifts, 225/155lb
-5 Burpees
Rest 2 Min.
5 Min. AMRAP:
-10 Wall Ball, 20/14lb
-10 Lunges

-Score is total rounds completed in each AMRAP
Transition: less wt, knee raises
Competition: 275/205lb
50+: 185/135lb

Monday, 6-6 WOD

Strength:
Warm up snatch balance to 70% of 1RM Snatch,
Then do 8 Min. EMOM of:
-1 Snatch Balance

Endurance:
For Time, 2 Rounds of:
-9 Thrusters, 95/55lb
-18 Sit Ups (Ab Mat)
Then, 2 Rounds of:
-7 Snatches, 115/75lb (any style)
-14 Sit Ups
Then, 2 Rounds of:
-5 Clean and Jerks, 135/95lb (any style)
-10 Sit Ups

Transition: less wt
Scaled: 1RFT for each section
Competition: 115/75, 135/95, 155/115lb
50+: 75/45, 95/55, 155/115lb