Sunday, 8-7 WOD

17 Min. AMRAP:
-Row 500m
-20 Toes to Bar
-10 Power Cleans, 135/95lb
Competition: 185/125lb
50+: 115/80lb
Modify: knee raises, less wt
Scaled: 12 Min AMRAP

Endurance: 30 Min AMRAP, but Row 1000m each round

Saturday, 8-6 WOD

3RFT:
-25 KB Swings, 70/53lb
-50 Push Ups
-800m Run
Competition: Split the KB into R & L hand Snatches at same wt, clapping push ups
50+: 53/35lb
Modify: less wt, push ups on knees
Scaled: 2RFT

Endurance:  Run 1 Mile each time.

Friday, 8-5 WOD

Strength:
For Wt. Overhead Squat
3-2-2-1-1
WOD:
For Time:
50-35-20
-Wall Ball, 20/14lb
-Burpees
Competition: 30/20lb
50+: 16/10lb, ladies to 9’
Modify: less wt
Scaled: 35-20
Endurance: 75-50-25, no cap

Time Cap: 25 Min.

Thursday, 8-4 WOD

Strength:
Max out Turkish Get Up with Barbell, 
Post Right and Left and Total
WOD:
For Time:
-40 Pull Ups
-20 Double Unders
-30 Pull Ups
-40 Double Unders
-20 Pull Ups
-60 Double Unders
-10 Pull Ups
-80 Double Unders
Competition: Wear a Vest, 20/14lb
50+: 1 Red Band
Modify: Banded or Jumping Pull Ups, Single Unders x 1, 2, or 3
Scaled: 1/2 of all
Endurance: add 800m Run after each set of Double Unders, no cap

Time Cap: 15 Min.

Wednesday, 8-3 WOD "Bear Complex"

“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Scaled: 3 Rounds
Endurance: 1 Minute Rest Between each round, do 7 Rounds


Tuesday, 8-2 WOD

For Wt. Back Squat
2-2-2-2-2
For Time:
-5 Muscle Ups
-50 GHD Sit Ups
-50 Box Jump, 24/20”
-3 Muscle Ups
-30 GHD Sit Ups
-30 Box Jump
-1 Muscle Up
-10 GHD Sit Ups
-10 Box Jump
Competition: 30/24”
Modify: 2 Pull Ups and 2 Dips for every MU, less ht, ab mat
Scaled: 3/30, 2/20, 1/10
50+: Chest to bar instead of MUs, 20/18” step ups ok
Endurance: Double Reps, but change to ab mat, no cap

Time Cap: 20 Min.

Monday, 8-1 WOD "Diane"

Technique:
8 Min. EMOM, Snatch Balance @ 70% of 1RM Full Snatch
2-2-2-2-2
“Diane”
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
Modify: Modify HSPU, less wt
Scaled: 15-12-9
50+: 185/125, 1 ab mat

Endurance: Rest 2 Min. and 5k Row

Sunday, 7-31 WOD

WOD:
6RFT:
-15 Cal Row
-8 Ground to Overhead, 135/95lb
Competition: 155/105lb
50+: 95/65lb
Modify: less wt
Scaled: 2-4RFT
Endurance: 30 Cal Row each round, no cap
Time Cap: 25 Min.

Saturday, 7-30 WOD

WOD:
For time:
-Run 1 Mile
     5 rounds of:
     -15 Sumo Deadlift High Pull, 95/65lb
     -15 Bar Facing Burpees
     -15 Back Extensions
-Run 1 Mile
Competition: Wear a vest 20/14lb, 135/95lb
50+: 75/55lb
Modify: less wt
Scale: 1/2 of all
Endurance: Double all, no cap
Time Cap: 45 Min.

Friday, 7-29 WOD

Strength:
For Wt. Bench Press
5-5-5-5-5
Post heaviest successful set of 5
WOD:
9 Min. AMRAP:
-9 Pull Ups
-9 Front Squats, 95/65lb
-40 Double Unders
Competition: Chest to bar, 135/95lb
50+: 75/55lb
Modify: Banded or Jumping, less wt, single unders x 2

Endurance: Add 9 Push Press and make it an 18 Min. AMRAP

Thursday, 7-28 WOD

Strength: 
For Wt. Stiff Leg Deadlift
5-5-5-5-5
Touch and go only, post heaviest set of 5
WOD:
5RFT:
6-4-2
-Alternating Dumbbell Full Snatch, 50/35lb 
-1 Rope Climb after each set (after 6, after 4, after 2)
-Rest 2 Minutes between each round
Competition: legless
50+: 35/25lb
Modify: Modify rope climb x 1 or 2, less wt
Scaled: 2 or 3 RFT
Endurance: Replace rest time with 400m Run, no cap

Time Cap: 30 Min.

Wednesday, 7-27 WOD

“Dallas”:
7RFT:
-7 Pull Ups
-20 Wall Ball, 20/14lb, 10/9’
-16 Sit Ups
-5 Power Cleans, 135/95lb
50+: WB 16/10lb, PC 95/65lb
Modify: Banded or Jumping Pull Ups, less wt
Scaled: 3-5RFT

Endurance: Post time, but continue with a 2k Row.

Tuesday, 7-26 WOD

Strength:
For Wt. Overhead Squat
5-5-5-5-5
Post heaviest successful set.
WOD:
5RFT:
-20 Box Jumps, 24/20"
-15 Kettlebell Swings, 70/53lb
-10 Ring Dips
Competition: 30/24"
50+: red band, 53/35lb, 20/18" (step ups ok)
Modify: banded or box dips, less ht, less wt
Scaled: 2 or 3 RFT
Endurance: 7RFT, no cap
Time Cap:  30 Min.

Monday, 7-25 WOD

Strength:
Shoulder Press: 5-5-3-3-3
WOD:
8 Min. AMRAP: 
-1 Squat Snatch, 95/65lb
-3 Squat Cleans, 95/65lb
Rest 6 Min.
For Time:
21-15-9
-Deadlift, 185/125lb
-GHD Sit Ups
Competition: 135/95lb on pt. 1 and 275/185lb on pt 2
50+: 75/55 on part 1 and 155/105 on part 2
Modify: less wt, ab mat

Scaled: 5 Min. amrap + 15-12-9

Sunday, 7-24 WOD

WOD:
For Time:
21-15-9
-Pull Ups
-Pistols
-Handstand Push Ups
Time Cap: 20 Min.
Modify: Banded or Jumping Pull Ups, Modify HSPU, Air Squats x 1 or 2
Scale: 15-12-9
Competition: Chest to Bar, Goblet Pistols 35/25lb, Parrellette HSPU

Endurance: Repeat WOD in reverse order on the same clock.  No cap.

Saturday, 7-23 WOD - Augusta Aquatic Center

12:00 @ Augusta Aquatic Center 
or 9:00 Open Gym @ CF4E
15RFT:
-Swim 50m
-3 Muscle Ups out of the pool
Modify: Use a kickboard for swims
Scale1: 5RFT
Scale 2: 10RFT

Endurance: 30RFT

Friday, 7-22 WOD

WOD:
For Time:
-40 Power Clean + Thruster, 95/65lb 
with 4 Burpees EMOM
Rx+: 115/80lb
Competition: 135/95lb
Modify: less wt
Scale 1: 20 Reps, 2 Burpee EMOM
Scale 2: 20 Reps 
Endurance: 60 Reps, no cap
50+: 75/55lb

Time Cap: 25 Min.

Thursday, 7-21 WOD CF Games "Adios Amigos"

Strength:
For Wt.
Overhead Squats
2-2-2-2-2
WOD:
CF Games Masters “Adios Amigos”
 For time:
 12 snatches (95 lb.)
 6 muscle-ups
 9 snatches (115 lb.)
 4 muscle-ups
 6 snatches (135 lb.)
 2  muscle-ups

Masters Women 60+ 
 For time:
 12 snatches (75 lb.)
 6 ring dips
 9 snatches (85 lb.)
 4 ring dips
 6 snatches (95 lb.)
 2 ring dips

Snatch load increases each round.
Competition:  12-9-6 reps for time of:
Snatches (135-155-185 / 95-105-125 lb.) Muscle-ups
50+: 55/35, 75/50, 95/65lb, Ring dips with a red band.
Modify: banded or non-ring dips, less wt
Endurance: 50 Lunges after each set of Muscle Ups, no cap

Time cap: 10 minutes

Wednesday, 7-20 WOD CF Games Masters- "California Club"

CF Games Masters- "California Club"
 For time:
 8 deadlifts (275 / 185 lb.)
 40 GHD sit-ups
 80 double-unders
 4 rope climbs
 80 wall-ball shots (20 / 14 lb.)
 4 rope climbs
 80 double-unders
 40 GHD sit-ups
 8 deadlifts (275 / 185 lb.)

Masters 50+
 For time:
 8 deadlifts (185 / 125 lb.)
 40 Sit-ups
 80 double-unders
 2 rope climbs
 80 wall-ball shots (16 / 10 lb.)
 2 rope climbs
 80 double-unders
 40 Sit ups
 8 deadlifts (185 / 125 lb.)
All rope ascents to 15 ft. 
All wall-ball targets 10 ft.

Time cap: 30 minutes
Competition: 365/235lb, WB 30/20lb
Modify: less wt, modify rope climb 1x1 or 2x1, single unders x 1 or 2, ab mat
Scale 1: 1/2 of all, stop at 20 WB
Scale 2: 1/2 of all

Endurance: Add 1000m Row at start and finish, no cap

Tuesday, 7-19 WOD "CF Games Masters- Feel the Berm"

Technique:
7 Min. EMOM:
3 Split Jerk @ 75% of 1RM
WOD:
CF Games “Feel the Berm”
 4 rounds for time of:
 600-m berm run
 20 burpee box jumps (24 / 18-inch box)
Time cap: 20 minutes
Modify: shorter box
Scale 1: 2RFT of 400m and 10 Burpee box jumps
Scale 2: 2RFT
Scale 3: 3RFT
50+: 15 Burpee box jump per round

Endurance: 800m and 30 burpee box jump per round, no cap.

Monday, 7-18 WOD "CF Games Masters Deuce-Deuce"

Strength:
With 75% of 1RM Front Squat, do 5 rounds of:
3 Front Squat + 6 Back Squat
do a set every 2 Min.
WOD:
CF Games Masters Deuce-Deuce 
 For time:
 22 toes-to-bars
 22 clean and jerks (95 / 65 lb.)
 80-m sprint down
 80-m sprint back
50+: 75/55lb
Time cap: 4 minutes
Modify: knee raises, less wt
Competition: 115/80lb

Endurance: Buy In-1 Mile Run/Cash Out-1 Mile Row, no cap.

Sunday, 7-17 WOD

Endurance:
For Time:
-Run 1 Mile
-40 Dumbbell Power Snatch, 40/25lb (20 on each arm)
-50 Wall Ball, 20/14lb
Transition: less wt, less ht
Scaled: 1/2 of all
Competition: 50/35lb, 30/20lb
50+: 30/20lb, 16/10lb (ladies to 9')
Time Cap: 25 Min.

Cash Out: Mobility WOD

Saturday, 7-16 WOD

Park WOD @ Lady A.
TBA
9:00AM
Open Gym @ CF4E

Friday, 7-15 WOD

Endurance:
4RFT:
-Row 500m
-50 Double Unders
-25 Burpees
Transition: single unders x 3
Scaled: 1/2 of all
Time Cap: 30 Min.

Cash Out: Mobility WOD

Thursday, 7-14 WOD "Linda" or "The 3 Bars of Death"

“Linda” aka “The 3 bars of death :-)”
For Time: 10-9-8-7-6-5-4-3-2-1
-Bench Press body wt
-Squat Clean 75% of body wt
-Deadlift 150% of body wt
Transition: less wt

Scaled: Start @ 7s or 8s

Wednesday, 7-13 WOD "Tabata This"

Endurance:
Tabata This:
8 rounds of 20 sec work/10 sec rest:
-Pull Ups
-Push Ups
-Sit Ups
-Squats
Partner up and count for each other.  Post totals for each movement and overall.
Transition: banded
Scaled: 5 rounds of each

Cash Out: Mobility WOD

Tuesday, 7-12 WOD

Technique:
@70% of 1RM Full Snatch, do 8 Min. EMOM of:
-1 Power Snatch + 1 Overhead Squat + 1 Full Snatch
Endurance:
For Time:
21-15-9
-Thrusters, 95/65lb
-Toes to Bar
Transition: less wt, knee raises
Scaled: 15-12-9
Rx+: 115/80lb
Competition: 135/95lb
50+: 75/55lb

Time Cap: 15 Min.

Monday, 7-11 WOD

Strength/Technique:
For Wt.
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Post highest load for each successful movement at stated reps.

Cash Out: Mobility WOD

Sunday, 7-10 WOD

Endurance:
20 Min. AMRAP:
-Row 500m
-15 Thrusters, 95/65lb
-15 Toes to Bar
Transition: less wt, knee raises
Scaled: 12 Min. AMRAP
Rx+: 115/80lb
Competition: 135/95lb
50+: 75/55lb
Cash Out: Mobility WOD

Saturday, 7-9 WOD "Skilz Day"

Skilz Day:
-Total consecutive Handstand Push Ups (or push ups)
Rest 5 Min.
-5 Min to establish best double unders consecutive (or single unders)
Rest 5 Min.
-5 Min to establish highest jump
Rest 5 Min.
-400m Run for Time or 500m Row for Time

Cash Out: Mobility WOD

Friday, 7-8 WOD

Endurance:
For Time, with a continuous running clock:
-Run 800m
Then: 1-2-3-4-3-2-1
-Turkish Get Up, 35/25lb
-Rope Climb
-Full Clean @ 80% of 1RM
-Run 800m
Transition: Modify Rope climb, less wt, power clean
Scaled: Run 400s, start @ 4s
Competition: 53/35lb, legless
50+: 25/15lb TGU
Time Cap: 35 Min.

Cash Out: Mobility WOD

Thursday, 7-7 WOD

Strength:
20 Min. to go For Wt.
Front Squats
3-3-3-3-3
Post total wt x total reps
Endurance:
For Time:
30-20-10
-Pull Ups
-Box Jump, 24/20”
Transition: banded, less ht
Scaled: 20-10-5
Rx+: 25-15-5, Chest to Bar, Box Jump 30/24”
Competition: 15-10-5, Bar Muscle Up, Box Jump 36/30”
50+: Box Jump 20/18” step ups okay

Time Cap: 20 Min.

Wednesday, 7-6 WOD "DT"

“DT”
5RFT:
-12 Deadlifts
-9 Hanging Power Cleans
-6 Jerks (shoulder to overhead)
Rx: 155/105lb
Transition: less wt
Scaled: 3RFT @ more wt than fundamentals
Competition: 175/115lb
40+: 135/95lb
50+: 115/80lb

Cash Out: Mobility WOD

Tuesday, 7-5 WOD

Technique:
With 70% of 1RM Full Snatch,
8 Min. EMOM of:
-1 Full Snatch + 1 Snatch Balance + 1 Overhead Squat
Endurance:
For Time:
5-10-15-20-15-10-5
-Wall Ball, 20/14lb
-GHD Sit Ups
-Kettlebell Swings, 70/53lb
Transition: less wt, ab mat
Scaled: Start @ 20s
Competition: 30/20lb WB
50+: 16/10lb WB-women to 9’, 53/35lb KB

Time Cap: 25 Min.