Sunday, 12/4 WOD

4RFT:
-20 Toes to Bar
-20 Burpees
-200m Waiter’s Walk, 45/25lb
Modify: knee raises, less wt
Scale: 2-3RFT
Endurance: 7RFT
Time Cap: 25 Min.

Saturday, 12/3 WOD

For Time:
-Row 100cal
-75 Back Extensions
-50 Front Squats, 95/65lb
-25 Sumo Deadlift High Pull, 95/65lb
Modify: less wt
Scale: 1/2 of all
Competition: 115/80lb
50+: 75/50lb
Endurance: Finish with another 100cal row

Time Cap: 25 Min.

Friday, 12/2 WOD

5RFT:
-6 Power Cleans, 135/95lb
-20 Wall Ball, 20/14lb
-Run 400m
Modify: less wt
Scale: 3-4RFT
Rx+: 155/105lb
Competition: 185/125lb, 30/20lb
50+: 95/65lb, 16/10lb ladies to 9’
Endurance: Run 800s

Time Cap: 25 Min.

Thursday, 12/1 WOD "Nate"

“Nate”
20 Min. AMRAP:
-2 Muscle Ups
-4 Handstand Push Ups
-8 Kettlebell Swings, 70/53lb
Modify: 2 Ring Dips per MU, modify hspu, less wt
Scale: 12 Min. AMRAP
50+: Pull Ups for MU, 2 ab mats for hspu, 53/35lb KB
Endurance: Immediately Row 3k

Wednesday, 11/30 WOD

Strength:
8 Min EMOM
-2 Shoulder Press @ 80% of 1RM
WOD:
8 Min AMRAP:
-5 Power Snatch, 95/65lb
-5 Overhead Squat, 95/65lb
Modify: less wt
Rx+: 115/80lb
Competition: 135/95lb
50+: 75/50lb
Endurance: 15 Min. AMRAP followed by an immediate 1 Mile Run holding a med ball, 20/14lb.

Tuesday, 11/29 WOD

Strength:
8 Min EMOM
-2 Deadlift @ 80% of 1RM
WOD:
For Time:
30-20-10
-GHD Sit Ups
-Push Press, 95/65lb
-Pull Ups
Modify: Ab Mat, less wt, banded of jumping
Scale: 20-10-5
Rx+: 115/80lb
Competition: 135/95lb, Chest to Bar
50+: 75/50lb, purple band
Endurance: 40-30-20-10

Time Cap: 18 Min.

Monday, 11/28 WOD

Strength:
8 Min EMOM
-2 Back Squat @ 80% of 1RM
WOD:
For Time:
-50 Double Unders
-5 Burpee Box Jumps, 24/20”
-40 Double Unders
-10 Burpee Box Jumps
-30 Double Unders
-15 Burpee Box Jumps
-20 Double Unders
-20 Burpee Box Jumps
-10 Double Unders
-25 Burpee Box Jumps
Modify: less ht, single unders x 3
Rx+: 30/24”
Competition: 30/36”
50+: 20/18” step ups ok
Endurance: Add equal calorie row to each set of Burpee/box jumps
Time Cap: 15 mIn.


Sunday, 11/27 Closed

Closed

Saturday, 11/26 WOD

3RFT:
-50 Back Extensions
-50 Sit Ups
-50 Air Squats
-50 Russian Twists, 20/14lb
Modify: less wt
Scale: 1-2RFT
Competition: 35/25lb
50+: 16/10lb
Endurance: 4RFT
Time Cap: 25 Min.

Friday, 11/25 WOD "Black Friday"

For Time:
B-25 Box Jumps, 24/20”
L-40 Lunges (alternating front rack),135/95
A-25 Air Squats
C-5 Climb Rope
K-25 Kettlebell, 70/53lb

F-200m Farmer’s Walk, 90/70lb (a plate in each hand)
R-Row 500m
I-25 Inverted (handstand) Push Ups
D-25 Deadlift, 225/145lb
A-25 Air (wall) Balls, 20/14lb
Y-25 Y Raises (toes to bar)
Modify: less wt, less ht, up/downs x 2, knee/leg raises
Scale: 1/2 reps of all
50+: BJ-20/18” step ups ok, Lunge 95/65lb, KB 53/35lb, FW 70/50lb, HSPU with 2 ab mats, DL 185/125lb, WB 16/10lb ladies to 9’, knee raises.
Endurance: 2RFT

Time Cap: 30 Min.

Thanksgiving, 11/24 WOD "Fran on the run"

Turkey Day
“Fran on the Run”
For Time:
-21 Thrusters, 95/65lb
-21 Pull Ups
-Run 1 Mile
-15 Thrusters
-15 Pull Ups
-Run 800m
-9 Thrusters
-9 Pull Ups
-400m Run
Modify: less wt, banded or jumping
Scale: 1/2 Reps and distance
50+: 75/55lb, Purple band
Competition: Chest to Bar, 115/80lb
Endurance: Double the Runs

Time Cap: 35 Min.

Wednesday 11/23 WOD

Technique:
8 Min EMOM
-2 Full Snatch @ 80% of 1RM
WOD:
4RFT:
-15 Stiff Leg Deadlifts, 115/80lb
-30 Kettlebell Swings, 53/35lb
-45 Push Ups
Modify: Push Ups on knees, less wt
Scale: 2-3RFT
Rx+: 135/95lb
Competition: 185/125lb, 70/53lb, HSPU
50+: SLDL 95/65lb, KB 35/25lb
Endurance: Row 750m each round

Time Cap: 25 Min.

Tuesday, 11/22 WOD "Graren"

Technique: 
8 Min EMOM
-2 Overhead Squats @ 80% of 1RM
WOD:
“Graren”
10RFT:
-3 Clean and Jerk (any kind), 135/95lb
-15 Wall Ball, 20/14lb
Modify: less wt
Scale: 5-7RFT
Rx+: 155/105lb
Competition: 185/125lb, 30/20lb
Endurance: Add 20 Double Unders to each round (or 60 single unders)

Time Cap: 25 Min.

Monday, 11/21 WOD

Technique:
8 Min. EMOM
-1 Clean Pull + 1 Full Clean + 1 Jerk @ 80% of 1RM Clean and Jerk
WOD:
6RFT:
-5 Hanging Power Snatch
-5 Back Squat
-5 Shoulder to Overhead
-5 Deadlift
Modify: less wt.
Scale: 3-4RFT
Rx: 95/65lb
Rx+: 115/80lb
Competition: 135/95lb
50+: 75/50lb
Endurance: 10RFT

Time Cap: 15 Min.

Sunday, 11/20 WOD "Mobility Challenge"

Mobility Challenge WOD:
5RFT:
-5 Bar Pull Overs
-10 Turkish Get Ups, 35/25lb (5 Each Arm)
-15 Burpees
Modify: less wt, skin the cat or backwards roll x 3
Scale: 2-3RFT
50+: 25/15lb
Comp: 53/35lb
Endurance: 8RFT

Time Cap: 25 Min.

Saturday, 11/19 WOD "Tommy V"

“Tommy V”
For Time: 
-21 Thrusters, 115/80lb
-12 Rope Climb
-15 Thrusters, 115/80lb
-9 Rope Climb
-9 Thrusters, 115/80lb
-6 Rope Climb
Modify: less wt, up/downs x 2
Scale: Start @ 15 Thrusters
50+: 95/65lb

Endurance: Add 1 Mile run to 1st round, 800m run to 2nd, and 400m run to 3rd

Friday, 11/18 WOD "Andy"

Strength:
For Wt. 
Front Squat
5-5-3-3-3
WOD:
“Andy”
For Time:
50/50/25-40/40/20-30/30/15-20/20/10-10/10/5
- Double Unders
- Sit Ups

-Power Snatch, 75/55lb
Modify: less wt, single unders x 3
Scale: Start at 40s
Endurance:Repeat 1st round at end.
Time Cap: 18 Min.

Thursday, 11/17 WOD

Technique:
8 Round EMOM:
-3 Split Jerk @ 75% of 1RM
WOD:
For Time:
-50 Cal Row
-40 Box Jump, 24/20”
-30 Kettlebell Swings, 70/53lb
-20 Overhead Squats, 95/65lb
-10 Muscle Ups
Modify: Less ht, less wt, Ring Rows x 4 for MU
Scale: 1/2
Comp: 30/24” BJ, 115/80lb OHS, Strict MU
50+: 20/18” BJ step ups ok, 53/35lb KB, 75/50lb OHS, 2 Pull ups for MU
Endurance: Row 60 Cal at start and end.

Time Cap: 30 Min.

Wednesday, 11/16 WOD

Strength:
Bench Press
5-5-3-3-3
WOD:
For Time:
-40 Burpees
-10 Wall Ball, 20/14lb
-30 Burpees
-20 Wall Ball
-20 Burpees
-30 Wall Ball
-10 Burpees
-40 Wall Ball
Modify: less wt
Scale: 1/2 of all
Comp: 30/20lb
50+: 16/10lb, ladies to 9’
Endurance: add 50 round

Time Cap: 18 Min.

Tuesday, 11/15 WOD

Strength:
For Wt.
Back Squat
5-5-3-3-3
WOD:
5RFT:
-Run 400m
-15 Pull Ups
-15 GHD Sit Ups
Modify: Banded, ab mat
Scale: 3RFT
50+: Purple band
Comp: Chest to Bar
Endurance: Run 800s

Time Cap: 25 Min.

Monday, 11/14 WOD "Diane + Elizabeth"

8 Round EMOM
-3 Hang Squat Snatch @ 70% of 1RM
WOD:
“Diane”
For Time:
21-15-9
-Deadlift, 225/145lb
-Handstand Push Ups
Rest 3 Min.
“Elizabeth”
For Time:
21-15-9
-Squat Clean, 135/95lb
-Ring Dips
Modify: less wt, modify hspu, banded dips
Scale: Start @ 15 for each 
50+: 185/125lb DL, 2 ab mat hspu, 95/65lb SC, red band
Endurance: No Rest between, but Row 40 Cal.

Cap: 25 Min., Your time includes rest period

Sunday, 11-13 WOD

For Time:
30-20-10
-Row for Cal.
-Thrusters, 95/65lb
-Burpees
Modify: less wt
Scale: 15-10-5
Competition: 135/95lb
50+: 75/50lb
Endurance: 40-30-20-10 :-)

Time Cap: 25 Min.

Saturday, 11-12 WOD

“Partner WOD”
In teams of 3, complete for time:
-100 Kettlebell Swings, 53/35lb
-Run 400m Together
-20 Rope Climb
-Run 400m Together
-50 Handstand Push Ups
-Run 400m Together
*1 Person works while the other rests, except for the run which is done together.  Reps may not begin till both have completed the run.

Modify: less wt, modify HSPU and rope up downs x 2
Competition: Legless, Strict HSPU, 70/53lb
50+: 2 Ab Mat HSPU, 35/25lb

Endurance: 2RFT

Friday, 11-11 WOD "Tabata something else"

Tabata 8 Rounds for each:
-Power Cleans, 95/65lb
-Front Squats, 95/65lb
-Shoulder to Overhead, 95/65lb
-Toes to Bar
*Partner Up, and count for each other
Modify: less wt, knee raises or leg raises
Scaled: 5 Rounds of each
50+: 75/50lb

Endurance: Finish with a 2k Row and a 1 Mile Run.

Thursday, 11-10 WOD

Strength:
8 Round EMOM
Back Squat @ 80% of 1RM
2-2-2-2-2
WOD:
15 Min. AMRAP:
-8 Turkish Get Ups, 35/25lb (4 on each arm)
-8 Box Jumps, 24/20”
-8 Pull Ups
Modify: less wt, less ht, banded/jumping
Competition: 53/35lb, 30/24”, Chest to Bar
50+: 25/15lb, 20/18” step ups ok, purple band

Endurance: 25 Min AMRAP

Wednesday, 11-9 WOD (If armageddon hasn't come)

Strength:
For Wt., touch and  go only
Deadlift
5-5-5-5-5
WOD:
3RFT:
-15 Overhead Squats, 95/65lb
-30 Burpees
-45 Double Unders
Modify: Single Unders x 3, less wt
Scale: 1-2RFT
Competition: 115/80lb
50+: 75/50lb
Endurance: 5RFT

Time Cap: 25 Min

Tuesday, 11-8 WOD

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 for each

Monday, 11-7 WOD

Technique:
8 Round EMOM @ 70% of 1RM Full Snatch
-1 Snatch Pull + 1 Power Snatch + 1 Snatch Balance + 1 Full Snatch
WOD:
For Time:
-Row 1000m
-50 Front Rack Lunges, 95/65lb (25 Each Leg)
-75 Wall Ball, 20/14lb
-Row 1000m
Modify: less wt
Scale: 1/2 of all
Competition: 115/80lb, 30/20lb
50+: 75/50lb, 16/10lb, ladies to 9’
Endurance: Double the Rows.

Time Cap: 30 Min