Saturday, 9-3 WOD

4RFT:
-10 Handstand Push Ups
-15 Overhead Squats, 95/65lb
-20 Wall Ball, 20/14lb
-25 Box Jumps, 24/20"
-30 Back Extensions
Modify: Mod HSPU, less wt, less ht.
Scaled: 2 or 3RFT
50+: OHS 75/55, WB 16/10lb ladies to 9', BJ 20/18" step ups ok
Competition: HSPU Parellette, OHS 115/80lb, WB 30/20lb, BJ 30/24"
Endurance: 6RFT, no cap
Time Cap: 45 Min.

Friday, 9-2 WOD

For Time:
-Row 1500m
     3 Rounds of:
     -25 Push Ups
     -20 Toes Through Rings
     -15 Dead Lifts, 225/155lb
Modify: Knee Raises, less wt
Scaled: Row 750m, 2 Rounds
40+: 185/135lb
50+: 155/105lb
Competition: Ring Push Ups, DL 275/185lb
Endurance: Row 3K, then 4 Rounds, no cap
Time Cap: 30 Min.
Cash Out: Mobility WOD

Thursday, 9-1 "Fall Brawl Fran"

"Fall Brawl Fran"
Partner WOD:
For Time:
21-15-9
-Thrusters, 135/95lb
-Pull Ups
Partner A. Does Thrusters, then Partner B., Partner A. Does Pull Ups, then Partner B., etc.
Scaled Fall Brawl version is 95/65lb, and option of 3:1 Jumping Pull Ups

Modify: less wt, banded
Scaled: 15-12-9
50+: 95/65lb
Endurance: Immediately Follow with 10 alternating 200m Sprints each.
Time Cap: 25 Min.
Cash Out: Mobility WOD

Wednesday, 8-31 WOD

Technique:
1 Rep Full Clean EMOM
-3 Sets @ 70% of 1RM
-3 Sets @ 75%
-3 Sets @ 80%
WOD:
For Time:
-50 Double Unders
-25 Push Press, 95/65lb
-40 DU
-20 PP
-30 DU
-15 PP
-20 DU
-10 PP
-10 DU
-5 PP
Modify: Single Unders x 3, less wt
Scaled: Start @ 40 DU
50+: 75/55lb
Competition: 115/80lb
Endurance: Row Cal to match PP after each set of PP, no cap
Time Cap: 20 Min.

Tuesday, 8-30 "Helen"

Strength:
For wt.  Back Squat
4-4-4-4-4
WOD:
"Helen"
3RFT:
-Run 400m
-21 KB Swings, 53/35lb
-12 Pull Ups
Modify: Banded, less wt
Scaled: 2RFT
Endurance: 5RFT

Monday, 8-29 WOD

Technique:
1 Rep Full Snatch EMOM
-3 Sets @ 70% of 1RM
-3 Sets @ 75%
-3 Sets @ 80%
WOD:
4RFT:
-15 Power Cleans, 135/95lb
-15 GHD Sit Ups
-15 Burpees

Sunday, 8-28 WOD

3RFT:
-15 Overhead Squats, 95/65lb
-30 Sit Ups
-15 Thrusters, 95/65lb
-30 Sit Ups
Modify: less wt
Scaled: 2RFT
Competition: 115/80lb
Endurance: Run 600m after each set of sit ups, no cap
Time Cap: 25 Min.

Cash Out: Mobility WOD

Saturday, 8-27 WOD "Cindy or Mary"

“Cindy”
20 Min. AMRAP:
-5 Pull Ups
-10 Push Ups
-15 Air Squats
or 
“Mary”
20 Min. AMRAP
-5 Handstand Push Ups
-10 Pistols
-15 Pull Ups
Modify: Banded
Scaled: 10 Min. AMRAP
Endurance: @ 20min mark, do 50 Burpees, 100 Double Unders, and run 1 Mile.

Cash Out: Mobility WOD

Friday, 8-26 WOD

For Time:
-Row 1000m
   2 Rounds of:
-25 Box Jumps, 30/24”
-25 KB Swings, 70/53lb
-25 Ring Dips
-Row 1000m
Modify: Banded, less wt, less ht
Scaled: no row at end, 1 round
50+: 24/20”, 53/35lb
Endurance: Row 1500m, 3 Rounds, no cap
Time Cap: 35 Min.

Cash Out: Mobility WOD

Thursday, 8-25 WOD "Fall Brawl WOD 1"

Fall Brawl WOD #1
Partner WOD
Part A. 
8 Min AMRAP:
-12 Deadlift, 225/155lb
-100m Sprint
Partner A does a round, then B, then A, etc. Run is worth 5 reps if completed.  If the run is not completed, 0 reps.
At 8 Min. Part B. begins:
7 Min. to max wt on 2 Cleans + 1 Jerk.
Power or Squat, Push or Split.  Touch and Go only on 2nd rep.
Modify: less wt (Scaled for the Comp will be 185/135lb)
50+: 155/105lb
Endurance: Skip lift, make it a 25 Min. AMRAP and make the runs 800s.
Cash Out: Mobility WOD

Wednesday, 8-24 WOD "Karabell"

“Karabell”
10 RFT:
-3 Snatches (Power of Squat), 135/95lb
-15 Wall Ball, 20/14lb
Modify: less wt
Scaled: 5RFT
50+: 95/65lb, 16/10lb, ladies to 9’
Endurance: Record time and continue with 100 Burpees

Cash Out: Mobility WOD

Tuesday, 8-23 WOD

Strength:
8 Min. EMOM, @ 80% of 1RM
-3 Shoulder Press
WOD:
3 Rounds for Reps:
-1 Min of Walking Front Rack Lunges, 135/95lb
-1 Min of Toes to Bar
-1 Min of Double Unders
Post total for each Movement separately.
Modify: less wt, Single unders, knee raises
50+: 95/65lb
Competition: 155/105lb
Endurance: Add 3 Min of Row for Calories each round.

Cash Out: Mobility WOD

Monday, 8-22 WOD

Strength:
5 Sets of 5 Reps @ 70% of 1RM, Every 2 Min.
-Back Squats
WOD: 
For Time:
-4 Rope Climb
-4 Handstand Push Ups
-Run 400m
-3 Rope Climb
-8 Handstand Push Ups
-Run 400m
-2 Rope Climb
-12 Handstand Push Ups
-Run 400m
-1 Rope Climb
-16 Handstand Push Ups
-Run 400m
Modify: Modified rope x 2, Modify HSPU
Scaled: Start at 2 Rope Climb
Competition: Legless and Parellettes
Endurance: Run 800s, no cap
50+: 1 ab mat for HSPUs

Time Cap: 25 Min.

Sunday, 8-21 WOD

4RFT:
-10 Power Snatch, 95/65lb
-10 Front Squat, 95/65lb
-10 Push Press, 95/65lb
Competition: 115/80lb
50+: 75/55lb
Modify: less wt
Scaled: 2 or 3 RFT
Endurance: 7RFT, no cap
Time Cap: 20 Min.
Cash Out: Mobility WOD

Saturday, 8-20 WOD "22" Fight against Veteran Suicide

“22” - Prevent veteran suicide
For Time:
-22 KB Swings, 25/15lb
-22 Right Arm KB Swings
-22 Left Arm KB Swings
-22 Right Arm KB Snatches
-22 Left Arm KB Snatches
-22 Right Arm KB Cleans
-22 Left Arm KB Cleans
-22 Right Arm KB Jerks
-22 Left Arm KB Jerks
-22 KB Around Body to Right
-22 KB Around Body to Left
-22 Jumping Pull Ups
-22 Push Ups
-22 Sit Ups
-22 Air Squats
-22 Burpees
-22 Lunges
-22 Barbell Sumo Deadlift High Pull 45/35lb
-22 Stiff Leg Deadlifts
-22 Med Ball Cleans, 20/14lb
-22 Russian Twists
-22 Back Extensions
Modify- less wt, banded

Friday, 8-19 WOD

Technique:
8 Min. EMOM @ 80% of 1RM Push Press
-2 Push Press
WOD:
3RFT: 
-Row 1000m
-25 GHD Sit Ups
-50 Double Unders
Modify: Ab Mat, Single Unders x 3
Scale: 1/2 of all
Endurance: 5RFT, no cap
Time Cap: 30 Min.

Thursday, 8-18 WOD

WOD:
4RFT:
-20 Wall Ball, 20/14lb
-20 Burpees
-20 Box Jumps, 24/20”
Competition: WB 30/20lb, BJ 30/24”
50+: WB 16/10lb, women to 9’, BJ 20/18”, step ups ok
Modify: less wt, less ht.
Endurance: 7RFT, no cap
Time Cap: 30 Min.
Cash Out: Mobility WOD

Wednesday, 8-17 WOD "CF Total"

“CF Total”
3 Attempts to max out on:
-Back Squat
-Shoulder Press

-Deadlift

Tuesday, 8-16 WOD

Technique:
8 Min. EMOM @ 75% of 1RM Full Snatch
-1 Hanging Squat Snatch + 1 Full Snatch
WOD:
For Time:
9-6-3
-Muscle Ups
-Thrusters, 135/95lb
Competition: 155/105lb
40+: 115/80lb
50+: Chest to Bar instead of MU, 95/65lb
Modify: Pull Ups x 2 for every MU, less wt
Endurance: Run 800m before and after WOD, all on 1 Clock
Time Cap:15 Min.
Cash Out: Mobility WOD

Monday, 8-15 WOD "Nancy"

Technique:
8 Min. EMOM @ 75% of 1RM Full Clean
-1 Hanging Squat Clean + 1 Full Clean
WOD:
“Nancy”
5RFT:
-Run 400m
-15 Overhead Squats, 95/65lb
50+: 75/55lb
Modify: less wt
Scaled: 2 or 3RFT

Endurance: Make it a 30 Min. AMRAP

Sunday, 8-14 WOD

WOD:
4 RFT:
-Row 500m
-10 Handstand Push Ups
-Farmers Walk around the Building, 140/106lb
Modify: Modify HSPU, less wt
Scaled: 2RFT
Competition: Parrellettes
Endurance: 7RFT, no cap
50+: 1 Ab Mat, 106/70lb
Time Cap: 35 Min.

Saturday, 8-13 WOD

WOD:
For Time:
40-30-20-10
-Thrusters, 75/55lb
-GHD Sit Ups
Competition: 115/75lb
Rx +: 115/80lb
50+: 65/45lb, Ab Mat
Modify: less wt, ab mat
Scaled: Skip 40s
Endurance: Add an 800m Row after each set of GHDs, no cap
Time Cap: 25 Min.

Friday, 8-12 WOD

Strength:
7 Sets, every 90 Sec, @ 80% of 1RM
-3 Back Squat
WOD:
"The Grip Chipper" Garage Games Masters Tour
12 Min. AMRAP:
-10 Burpee Box Overs (jump or step)
-20 Toes to Bar
-30 Cleans (power or squat)
-40 Chest to Bar Pull ups
-50 KB Swings
-60 Double Unders
30-44: 24", 155/105lb, 53/35lb
45-54: 24/20", Regular Pull Ups, 135/95lb
55+: 20", Toes to Bar or Knees to Elbows, 115/75lb, Pull ups or Ring Rows x 2, Double Unders or Single Undes x 3, 35/18lb
Scaled: 30-44: 24/20", Toes to Bar or Sit ups x 2, 95/65lb, Ring Rows or 100 Squats, 35/18lb-                             Russian, Double unders or Single Unders x 2
             45-54: 20"
             55+: 65/45lb
Competition: 30/24", 175/115lb, 70/53lb
Endurance: 25 Min. AMRAP
Modify: Knee raises, lower box, less wt

Thursday, 8-11 WOD "Obstacle Day"

"Obstacle Day"
For Time:
-Run 400m
-6 Rope Climb
-Run 400m
-12 Wall Walks
-Run 400m
-18 Atlas Stone Throws over shoulder (alternating), 105/75lb
-Run 400m
-60 Battle Rope
-Run 400m
Modify: Modified Rope climb x 1 or 2, Walk Wall High as able, less wt
Competition: Legless, 2 HSPU with each wall walk, clean and press stone
50+: Atlas Stone, 75/45lb
Scaled: 1/2 of all including run distances
Endurance: Run 800s, no cap
Time Cap: 30 Min.

Wednesday, 8-10 WOD

Technique:
8 Min. EMOM, @ 85% of 1RM
Split Jerk
WOD:
"Triplet" Garage Games Masters Tour
10 Min. AMRAP- 3, 6, 9, 12, 15, etc.:
-Ring Dips
-Burpee to a Plate
-Overhead Lunge Steps in place with a plate
30-54: 45/25lb
55+: 25/15lb, Push Ups instead of dips
Scaled: 30-44: Push Ups instead of dips
             45-54: 25/15lb, Push ups instead of dips
             55+: 15/10lb
* You may worm your push ups, but no butt sag
Endurance: 30 Min. AMRAP, but add 500m Row after every set of lunges

Tuesday, 8-9 WOD "Filthy 50"

"Filthy 50"
For Time:
-50 Box Jumps, 24/20"
-50 Jumping Pull Ups
-50 Kettle Bell Swings, 35/25lb
-50 Walking Lunge Steps
-50 Knees to Elbows
-50 Push Press, 45/35lb
-50 Back Extensions
-50 Wall Ball, 20/14lb
-50 Burpees
-50 Double Unders
Modify: lower box, less wt, knee raises, single Unders x 3
Scaled: Filthy 25
Endurance: Finish, and reverse order repeat

Monday, 8-8 WOD

Technique:
7 Sets of:
1 Snatch Balance + 1 Overhead Squat + 1 Full Snatch
Every 90 Sec. @ 70% of 1RM
WOD:
"Couplet" From the Garage Games Masters Tour
For Time:
9-6-12-3-18:
-Squat (front or back, but no racks used)
-Shoulder to Overhead (you may transition as a thruster if doing front squats)
*shoulder to overhead may not be from behind the head.
30-39: 135/95lb
40-49: 115/75lb
50-59: 95/65lb
60+: 75/45lb
Scaled: 30-49: 95/65lb
             50+: 65/45lb
Endurance: Start with a mile run, do wod, run a second mile, repeat wod, run a third mile, no cap.
Competition: 165/110lb
Time Cap: 6 Min.