Sunday, 11-6 WOD

"Jumping Fran"
For Time:
21-15-9
-Thrusters, 95/65lb
-Box Jumps, 24/20"
-Pull Ups
Mod: Banded or jumping, less ht, less wt
Scale: 15-12-9
Comp: 115/80lb, 30/24", Chest to bar
End: 27-21-15-9, no cap
Cap: 17 Min.

Saturday, 11-5 Partner WOD- Bring a friend free day.

Partner WOD:
For max reps:
From 0:00-4:00
-Run 400m together
-With remaining time, do as many as possible of:
     Alternating Power Cleans, 135/95lb

Rest from 4:00-6:00

From 6:00-10:00
-Run 400m together
-With remaining time, do as many as possible of:
     Alternating Bar facing burpees

Rest from 10:00-12:00

From 12:00-16:00 Repeat first round

Rest from 16:00-18:00

From 18:00-22:00 Repeat second round.

Post total reps.  Reps cannot begin till both finish each run.
Mod: less wt
Scale: 1 round of each movement
50+: 95/65lb
Comp: 185/125lb
End: 3rd Round of each movement.

Friday, 11-4 WOD

For Time:
-Row 40 Cal
-40 Double Unders
-4 Rope Climb
-Row 30 Cal
-30 Double Unders
-3 Rope Climb
-Row 20 Cal
-20 Double Unders
-2 Rope Climb
-Row 10 Cal
-10 Double Unders
-1 Rope Climb
Mod: Mod rope x 2, single unders x 3
Scale: Start @ Row 30 Cal
Comp: Legless
End: Add 50 round to beginning, no cap
Cap: 25 Min.

Thursday, 11-3 WOD "Michael"

"Michael"
3RFT:
-Run 800m
-50 Sit Ups
-50 Back Extensions
*you may choose to do version with all GHD sit ups
Scale: 2RFT
End: Double the runs

Wednesday, 11-2 WOD

Technique:
8 Min. EMOM
-2 Clean Pull + 1 Full Clean @ 80% of 1RM
WOD:
3RFT:
-5 Deadlift, 275/185lb
-10 Burpees
-15 Handstand Push Ups
Mod: less wt, modify hspu
Scale: 2RFT
Comp: 315/205lb, Strict HSPU
40+: 225/145lb
50+: 185/125, 2 ab mats
End: 5RFT and double the burpees per round, no cap
Cap: 15 Min.

Tuesday, 11-1 WOD

Strength:
For Wt.
Overhead Squats
3-3-3-3-3
WOD:
10RFT:
-2 Muscle Ups
-6 Pistols (3 each leg)
Mod: 3 Pull ups for every MU, 3 Squats for every pistol
Scale: 5RFT
Comp: wear a vest, 20/14lb
End: Finish with a 3k Row, no cap
Cap: 12 Min.

Monday, 10-31 WOD

Technique:
8 Min. EMOM
-2 Snatch Pull + 1 Full Snatch @ 80% of 1RM
WOD:
5 Rounds for reps:
-For 2 Min. do 8 Dumbbell Snatch, 50/35lb (4 each arm)
 and 8 Wall Ball, 20/14lb with an ongoing increasing rep count.
-Rest 1 Min.
Post total reps.
Mod: less wt
Scale: 3 Rounds
Comp: 70/44lb KB, 30/20lb WB
50+: 40/25lb DB, 16/10lb WB ladies to 9'
End: 8 Rounds, followed by 1 Mile Run

Sunday, 10-31 WOD

2RFT:
-75 Double Unders
-50 Push Ups
-25 Sumo Deadlift High Pulls, 75/55lb
Mod: Single Unders x 3, less wt
Scale:  1RFT
Comp: 95/65lb
Time Cap: 20 Min.

Saturday, 10-30 WOD-Bring a medium size pumpkin

Trainer requested that you bring a medium sized pumpkin.  If you do not, we can substitute a medicine ball.
4RFT:
-10 Burpees
-31 Overhead Walking Pumpkin Lunges
-10 Cal Row
-31 Back Extensions with Pumpkin in Hand
Mod: Use Pound Med Ball
Scale: 2RFT
Comp: 20/14lb Med Ball
End: Triple the Burpees and Rows, no cap
Time Cap: 25 Min.

Friday, 10-28 WOD "Eva"

"Eva"
5RFT:
-Run 800m
-30 Kettlebell Swings, 70/53lb
-30 Pull Ups
Mod: less wt, banded or jumping
Scale: 2-3RFT
50+: 53/35lb

Thursday, 10-27 WOD "Grace"

Strength:
For Wt. Bench Press
5-5-5-5-5
WOD:
"Grace"
-30 Clean (any kind) and Jerk (shoulder to overhead) for time.

Wednesday, 10-26 WOD

4RFT:
-20 Push Press, 95/65lb
-35 Deadlifts, 95/65lb
-50 Air Squats
Mod: less wt
Scale: 2RFT
Comp: 115/80lb
End: 5RFT with 500m Row added to each round, no cap
Time Cap: 30 Min.

Tuesday, 10/25

Technique:
8 Min. EMOM
-3 Full Cleans @ 80% of 1RM
WOD:
4RFT:
-3 Rope Climb
-15 Handstand Push Ups
-30 GHD Sit Ups
Mod: Mod Rope x 2, Mod HSPU, Ab Mat
Scale: 2RFT
Comp: Parallettes, legless
End: Add 800m Run to each round, no cap
Time Cap: 20 Min.

Monday, 10-24 WOD

Strength:
For Wt. Hang Squat Snatch
3-3-3-3-3
WOD:
For Time:
-Row 1200m
-60 Wall Ball, 20/14lb
-60 Burpees
Modify: less wt
Scale: 1/2 of all
50+: 16/10lb, ladies to 9'
Comp: 30/20lb
Endurance: 2RFT, no cap
Time Cap: 20 Min.

Sunday, 10-23 WOD

5RFT:
-10 Ring Dips
-20 Box Jumps, 24/20”
-30 Double Unders
Modify: Banded, less ht, single unders x 3
Scaled: 3RFT
50+: Red Band, 20/18” step ups ok
Endurance: 7RFT, no cap
Time Cap: 25 Min.

Saturday, 10-22 WOD

4RFT:
-15 Burpees
-15 KB Swings, 53/35lb
-15 Back Squats, 135/95lb (no squat racks)
Modify: less wt
Scaled: 2RFT
50+: 35/25lb, 95/65lb
Competition: 70/53lb, 165/115lb
Endurance: 6RFT, no cap
Time Cap: 25 Min.

Friday, 10-21 WOD

Strength:
For Wt. Back Squats
3-3-3-3-3
WOD:
3RFT:
15 thrusters 135/95
FR walking lunge across platforms, 135/95lb
7 muscle up
Modified or 50+ do: 75/55lb and Pull ups 1 to 1 or banded 2 to 1
Scaled: 2RFT
Endurance: Add 50 Push Ups to each round.


Thursday, 10-20 "Griff"

Strength:
1 Bear Complex
-1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Behind Neck to Overhead.
WOD:
“Griff”
2RFT:
-Run 800m
-Run Backwards 400m
Scaled: 1RFT
Endurance: log time and do 2 More rounds for total time

Wednesday, 10-19 WOD

1Rep Max: Horsepower complex- 1 snatch grip deadlift + 1 Hang snatch + 1 OHS + 1 Back Squat + 1 Behind neck Jerk
WOD:
20 Min AMRAP:
-500m Row
-30 GHD Sit Ups
-5 Rope Climb
Modified or 50+ do:
500m Row
50 ab mat
20 OHS 45/35
Scale: 10 Min AMRAP
Endurance: 30 Min AMRAP, after 100 GHD switch to ab mat


Tuesday, 10-18 "Bradshaw"

“Bradshaw”
10RFT:
-3 HSPU
-6 Deadlift 225/145lb
-12 Pull Ups
-24 Double Unders
Modify: HSPU with ab mat or on a box, less wt, banded or jumping, single unders x 2
Scaled: 5RFT
Endurance: log time, and run 1 Mile

Monday 10-17 WOD

Technique:
Split Jerk
5 reps @ 60% of 1RM, every 90 Sec. x 5 Rounds
WOD:
For Time:
-Row 500m
-30 Box Jump, 24/20”
-30 Kettlebell Swings, 70/53lb
-30 Wall Ball, 20/14lb
Modify: less ht, less wt
Competition: 30/24”, 30/20lb
Endurance: 3RFT, no cap
50+: BJ 20/18” step ups ok, 53/35lb, 16/10lb ladies to 9’

Time Cap: 14 Min.

Sunday, 10-16 WOD "Downtown Donkey Kong" @ 3:30-Ampitheater

“Downtown Donkey Kong”
For Time:
21-15-9
-Burpees
-KB Swings, 53/35lb
-Box Jumps, 24/20”
*Run half way up stairs to do KB, and all the way for Box Jump
Modify: less wt, less ht
Scaled: 15-12-9
Endurance: Run up and down stairs 1 extra time between each movement.


Saturday, 10-15 WOD

WOD: 
4RFT:
-10 Pull Ups
-10 Push Press, 95/65lb
-20 Sit Ups
-10 Full Cleans, 95/65lb
-10 Push Ups
Modify: banded or jumping, less wt
Scaled: 2RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: 6RFT, no cap

Time Cap: 25 Min.

Friday, 10-14 WOD

WOD:
5RFT:
-10 Front Rack Lunges, 95/65lb
-20 Back Extensions
-Run 400m
Modify: less wt
Scaled: 2-3RFT
Rx+: 115/80lb
Competition: 135/95lb
Endurance: Run 800s, no cap
Time Cap: 30 Min.

Thursday, 10-13 WOD

Technique: 
8 Min. EMOM @ 60% of 1RM
-1 Hang Power Clean + 1 Front Squat + 1 Full Clean
WOD:
-7 Thrusters, 95/65lb
-7 KB Swings, 70/53lb
-30 Double Unders
-14 Thrusters, 95/65lb
-14 KB Swings, 70/53lb
-60 Double Unders
-21 Thrusters, 95/65lb
-21 KB Swings, 70/53lb
-90 Double Unders
Modify: Single Unders x 3, less wt
Scaled: Stop After 60 Double Unders
50+: 75/50lb, 53/35lb
Endurance: Begin with 800m Run and 1000m Row, and continue on to WOD. Repeat at end.  no cap
Time Cap: 20 Min.


Wednesday, 10-12 WOD "Diane"

Strength:
Every 2 Min, for 5 Rounds
-5 Back Squat @60% of 1RM
WOD:
“Diane”
For Time:
21-15-9
-Deadlift 225/145lb
-Handstand Push Ups
Modify: Mod HSPU, less wt
Scaled: 15-12-9
Endurance: Mark time and then continue with a 5k run.
50+: 185/125lb, 1 ab mat

Tuesday, 10-11 WOD

Technique:
8 Min EMOM @60% of 1RM Full Snatch
-1 Snatch Balance + 1 Overhead Squat + 1 Full Snatch
WOD:
For Time:
-35 GHD Sit Ups
-35 Wall Ball, 20/14lb
-35 Chest to Bar Pull Ups
-35 Wall Ball, 20/14lb
-35 GHD Sit Ups
Modify: ab mat, banded or jumping, less wt
Scale: Stop After Pull Ups
Competition: 30/20lb
Endurance: Start With 1000m Row, finish with 1000m Row, no cap
50+: WB 16/10lb ladies to 9’, Regular Pull ups

Time Cap: 25 Min.

Sunday, 10-9 WOD

For Time:
-Row 2000m
-100 Burpees
-Run 1 Mile
Scale: 1/2 of all
Endurance: 2RFT

Saturday, 10-8 WOD

Open Gym at 9am
WOD TBA at Amphitheater downtown.

Friday, 10-7 WOD "Obstacle Day"

“Obstacle Day”
For Time:
-Run 400m
-20 Tire Flips
-Run 400m
-200’ Sled Push
-Run 400m
-200m Farmers Walk, 100/70lb
-Run 400m
-50 Sledge Hammers (45 each arm)
-Run 400m
-200m Waiter’s Walk, 45/25lb
-Run 400m
Modify: less wt, smaller tires
Scaled: 1/2 distances and reps
50+: Farmers 70/50lb, Waiters 25/15lb
Endurance: Run 800s, no cap

Time Cap: 40 Min.

Thursday, 10-6 WOD

Strength:
Front Squat
1-1-1-1-1
WOD:
For Time:
-25 Handstand Push Ups
-5 Power Snatch, 95/65lb
-20 HSPU
-10 Power Snatch
-15 HSPU
-15 Power Snatch
-10 HSPU
-20 Power Snatch
-5 HSPU
-25 Power Snatch
Modify: less wt, modify hspu
Scaled: Start @ 20 HSPU and stop @ 20 Power Snatch
50+: 75/50lb
Competition: 115/80lb
Endurance: 20 Burpees after each set of HSPU, no cap

Time Cap: 25 Min.

Wednesday, 10-5 WOD "Annie"

Strength:
Push Press
1-1-1-1-1
WOD:
“Annie”
For Time:
-50 Double Unders
-50 Sit Ups
-40 Double Unders
-40 Sit Ups
-30 Double Unders
-30 Sit Ups
-20 Double Unders
-20 Sit Ups
-10 Double Unders
-10 Sit Ups
Modify: Single Unders x 3
Scale: Start @ 40s


Endurance: Add Calorie Row to each round with same numbers

Tuesday, 10-4 WOD "Nasty Girls"

Strength:
Overhead Squat
1-1-1-1-1
WOD:
“Nasty Girls”
3RFT:
-50 Air Squats
-7 Muscle Ups
-10 Hanging Power Cleans, 135/95lb
Modify: less wt., Pull ups x 3
Scaled: 2RFT
40+: 115/80lb
50+: 95/65lb
Competition: Nasty Girls 2.0
Endurance: Add 800m Run to each round


Monday 10-3 WOD "Filthy 50"

"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Modify: less ht, less wt, knee raises, single unders x 3
Scaled: “terrible 25”
Endurance: “Happy Hundred :-)”