Sunday, Jan 7 WOD

Strength:
Overhead Squats For Wt.
3-3-3-3-3
Post sum total of wt successfully used
WOD:
5 Min. AMRAP:
-5 Hang Power Cleans, 135/95lb
-5 Shoulder to Overhead, 135/95lb
Modify: less wt
50+: 95/65lb
Competition: 155/105lb
Endurance: 25 Min. and add 800m Run for every 2 rounds completed

Saturday, Jan 6 "Partner WOD"

Partner WOD:
-Partner A Holds Box, while
-Partner B does 50 Burpees
Switch and repeat
-Partner A Holds Rod while
-Partner B  does 50 Wall Ball, 20/14lb to 10/9’
Switch and Repeat
-Partner A Holds Ball while
-Partner B does 50 GHD Sit Ups
Switch and Repeat
Modify: less wt, ab mat
Scale: 20-30 of each
50+: 16/10lb
Competition: 30/20lb
Endurance: 75 of each
Time Cap: 35 Min.

Friday, Jan 5 WOD

Technique:
12 Min EMOM @ 75% of 1RM
-Split Jerk
WOD: For Time
50-40-30-20-10
-Burpees
-Double Unders
Modify: Single Unders x 3
Scale: Start @ 30s
Competition: Vested, 20/14lb
Endurance: 60-50-40-30-20-10
Time Cap: 25 Min.

Thursday, Jan 4 WOD "Elizabeth"

Strength:
For Wt, Back Squat
3-3-3-3-3
Post sum total of wt successfully used
WOD:
“Elizabeth”
For Time:
21-15-9
-Squat Clean, 135/95lb
-Ring Dips
Modify: less wt, banded or on a box
Scale: 15-12-9
50+: 95/65lb, purple band
Competition: 155/105lb, Muscle Ups
Endurance: 27-21-15-9

Wednesday, Jan 3 WOD

Technique:
12 Min. EMOM @ 75% of 1 Rep Max
-1 Full Snatch
WOD:
2RFT:
-5 Rope Climb
-30 Russian KB Swings, 70/53lb
-20 Handstand Push Ups
Modify: Climb to 10’ or Up/Downs x 2, less wt, Ab Mat or Shoulder Taps or box hspu
Scale: 2/15/10
50+: Climb to 10’, 53/35lb, 2 Ab Mats
Competition: L Sit Climb 2 per round, 88/70lb, 4” Deficit
Endurance: 3RFT
Time Cap: 20 Min.

Tuesday, Jan 2 WOD:

Strength:
Deadlift For Wt
3-3-3-3-3
Post sum total of wt successfully used
WOD:
For Time:
25-15-5-15-25
-Pull Ups
-Box Jump, 24/20”
Modify: Banded, less ht
Scale: Go 15-5-15
50+: Purple Band, 20/18” step ups
Competition: Chest to Bar, 30/24”
Endurance: 35-25-15-5-15-25-35
Time Cap: 25 Min.

Sunday, 12-31 "New Year's Eve WOD"

“2017 New Year Partner WOD”
For Time:
-600 Single Unders
-300 Sit Ups
-300 Squats
-200 Sledgehammers, 16/8lb
-200 Push Ups
-250 Walking Lunges
-150 Back Extensions
-18 Turkish Get Ups, 35/25lb
*Break up any way, 1 partner working while other rests.
Modify: less wt
Scale: Team up with group of 3 or 4.  If alone, do 100/50/50/20/30/25/30/25/2
50+: 25/15lb
Competition: Vested, 20/14lb, 53/35lb
Endurance: Do it alone.

Saturday, 12-30 Partner WOD

Partner WOD:
Partner A works 1 Min.
-3 Power Snatch, 95/65lb
-3 Thrusters, 95/65lb
-Row the remainder of the minute
Switch and Repeat
Post time of Rowing 3200m
Modify: less wt
Scale: 2000m
50+: 75/55lb
Rx+: 115/80lb
Competition: 135/95lb
Endurance: 5000m

Friday, 12-29 WOD

For Time:
21-15-9
-Chest to Bar Pull Ups
-Handstand Push Ups
-Kettlebell Swings, 53/35lb
-Ring Dips
Modify: Banded, Ab Mat/Box HSPU, less wt
Scale: 12-9-6
50+: Pull Ups, 2 Ab Mats, 35/25lb, Purple Band
Competition: Strict, 70/53lb
Endurance: 21-18-15-12-9-6-3
Time Cap: 30 Min.

Thursday, 12-28 WOD

Technique:
8 Min. EMOM @ 60% of 1RM Clean and Jerk
-1 Clean Pull to Knees + 1 Clean Pull + 1 Full Clean + 1 Split Jerk
WOD:
Run or Row 3 miles
Scale: 1.5 miles
Competition: Vested, 20/14lb
Endurance: 5 miles

Wednesday, 12-27 WOD "Christine"

Strength:
Overhead Squat
3-3-3-3-3
WOD:
“Christine”
3RFT:
-Row 500m
-12 Bodyweight Deadlifts
-21 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 1-2RFT
50+: 75% BW, 20/18” step ups
Competition: 150% BW, 30/24”
Endurance: 5RFT

Tuesday, 12-26 WOD

5RFT:
-10 Back Squat, 135/95lb
-20 Push Ups
-30 Double Unders
Modify: less wt, single unders x 3
Scale: 2-3RFT
50+: 95/65lb
Competition: 155/105lb
Endurance: 7RFT
Time Cap: 30 Min.

Saturday, 12-23 WOD "Partner WOD"

“Partner WOD”
Partner A works 1 Min.
-3 Power Cleans, 135/95lb
-3 Box Jump
-Row The Remainder of the Minute
Switch and Repeat
Post Time of Rowing 3200m
Modify: less wt, less ht
Scale: Go 2000m
50+: 95/65lb, 20/18” step ups
Competition: 155/105, 30/24”
Endurance: Go 5k
Cap: 30 Min.

Friday, 12-22 WOD "12 Days of CrossFit"

"The 12 Days of CrossFit"
As the song goes:
-1 Sumo Deadlift High Pull, 115/80lb
-2 Push Press, 115/80lb
-3 Burpees
-4 Pull Ups
-5 Wall Ball, 20/14lb to 10/9'
-6 Kettlebell Switchouts, 53/35lb
-7 Sit Ups
-8 Front Squats, 115/80lb
-9 Russian Twists, 20/14lb
-10 Jumping Lunges
-11 Handstand Push Ups
-12 Stiff Leg Deadlifts, 115/80lb
Modify: Less wt, Banded, Ab Mat/Box HSPU
Scale: 10 Days of CrossFit
50+: 95/65lb, Purple Band, 35/25lb, 16/10lb, 2 Ab Mats
Competition: 135/95lb, Chest to Bar, 30/20lb, 70/53lb, 4" Deficit
Endurance: 13th Day: Thrusters, 115/80lb






Thursday, 12-21 WOD

WOD:
For Time:
-Run 800m
-40 GHD Sit Ups
-30 Sumo Deadlift High Pull, 75/55lb
-Run 800m
-40 GHD Sit Ups
-30 Sumo Deadlift High Pull, 75/55lb
-Run 800m
Modify: Ab Mat, less wt
Scale: 1/2 distance and reps
50+: 45/35lb
Competition: Vested, 20/14lb
Endurance: Run Miles
Time Cap: 30 Min.

Wednesday, 12-20 WOD "Jackie"

Technique:
8 Min EMOM @ 60% of 1RM
-1 Snatch Pull to Knees + 1 Snatch Pull + 1 Snatch High Pull + 1 Full Snatch
WOD:
“Jackie”
For Time:
-Row 1k
-50 Thrusters, 45/35lb
-30 Pull Ups
Modify: Banded
Scale: 1/2 of all
50+: 35/15lb, Purple band
Competition: 75/55lb, Chest to Bar
Endurance: 2RFT

Tuesday, 12-19 WOD "Quiz Day"

Technique:
8 Min. EMOM @ 85% of 1RM
-1 Split Jerk
WOD:
3RFT:
-25 Russian KB Swings, 70/53lb
-20 Overhead Squats, 75/55lb
-15 Handstand Pushups
Modify: less wt, ab mat or box hspu
Scale: 15-10-5
50+: 53/35lb, 45/35lb, 2 Ab Mat
Rx+: 95/65lb
Competition: 115/80lb
Endurance: 5RFT
Time Cap: 25 Min.

Monday, 12-18 WOD

Strength:
Deadlift
4-4-4-4-4
Post total wt of the 5 sets
WOD:
7 Min. AMRAP:
-3 Rope Climb
-6 Front Squat, 135/95lb
Modify: Less wt
50+: 95/65lb
Competition: 155/105lb
Endurance: Make it 15 Burpees, and go 20 Min.

Sunday, 12-17 WOD

4RFT:
-50 Double Unders
-30 Wall Ball, 20/14lb to 10/9’
-30 Box Jump, 24/20”
Modify: Less wt, less ht, single unders x 3
Scale: 2RFT
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: Add 30 Sumo Deadlift High Pull, 75/55lb to each round
Time Cap: 25 Min.

Saturday, 12-16 WOD "Parner WOD"

“Partner WOD”
For Time:
-60 GHD Sit Ups (While 1 is working, the other is holding plank)
-50 Simultaneous Pull Ups (While 1 is doing PUs, the other is hanging from bar)
-40 Handstand Push Ups (While 1 is doing HSPU, the other is holding handstand).
-30 Pistols (While 1 is working, the other is holding squat)
*Both partners must do work listed above
Modify: Ab Mat, Banded/Jumping, Ab Mat/Box HSPU, Squats x 3
Scale: 1/2 of Reps
50+: Purple band, 2 Ab Mat, Squats
Competition: Chest to Bar, 4” Deficit
Endurance: Go 80-70-60-50
Time Cap: 30 Min.

Friday, 12-15 WOD

Technique:
For Wt.
Snatch
1-1-1-1-1-1-1
Post best, and total of the 7 best
WOD:
For Time:
25-20-15-10-5
-Thrusters, 75/55lb
-Burpees
Modify: less wt
Scale: Start at 20 or 15
50+: 65/45lb
Competition: 95/65lb
Endurance: Run 1 Mile, do WOD, Row 1 Mile
Time cap: 20 Min.

Thursday, 12-14 WOD

Technique:
For Wt.
Clean and Jerk
1-1-1-1-1-1-1
Post best, and total of the 7 best
8 Min. AMRAP:
-Row 50 Cal
-50 Overhead Squats, 45/35lb
Modify: less wt
50+: 35/25lb
Competition: 65/45lb
Endurance: Add 800m Run to each round and go 25 Min.

Wednesday 12-13 WOD "Filthy 50"

“Filthy Fifty”
For Time:
-50 Box Jumps, 24/20”
-50 Jumping Pull Ups
-50 Kettlebell Swings, 35/25lb
-50 Walking Lunges
-50 Knees to Elbows
-50 Push Press, 45/35lb
-50 Back Extensions
-50 Wall Ball, 20/14 to 10/9’
-50 Burpees
-50 Double Unders
Modify: Single Unders x 3, less wt, knee raises, less ht
Scale: 20-35s
50+: 20/18”, 25/15lb KB, Knee Raises, 35/25lb, 16/10lb
Endurance: 75s

Tuesday, 12-12 WOD "DW"

Strength:
For Wt.
Back Squat
4-4-4-4-4
Post total of sets x wt. (only count successful sets of 4)
WOD: “DW”
5RFT:
-15 Deadlift
-10 Hang Power Clean
-5 Hang Power Snatch
Rx: 95/65lb
Rx+: 115/80lb
Comp: 135/95lb
50+: 75/55lb
Modify: less wt
Scale: 3RFT
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 12-11 WOD "Griff"

Strength:
For Wt.
Shoulder Press
4-4-4-4-4
Post total of sets x wt.
WOD:
“Griff”
2RFT:
-Run Backwards 400m
-Run 800m

Sunday, 12-10 WOD

Strength:
-Max out wt for KB Turkish Get Up on each arm
WOD:
*Using the KB wt that you maxed with in both arms
7 Min. AMRAP:
-14 KB Swings (American)
-7 Ring Dips
Modify: Banded or box
50+: Purple Band
Endurance: Add 400m to each round and do 25 Min. AMRAP

Saturday, 12-9 WOD "Partner WOD"

“Partner WOD”
2RFT:
-100 Wall Ball to each other, over the 8’ Bar (50 throws each), 20/14lb to 10/9’
-100 Calorie Row, 50 each, Alternating every 10 Calories
-100 Box Jumps, Alternating every jump, 24/20”
*If mixed sexes, use 2 boxes, and 1 Med Ball with Median wt.
Modify: Less wt, less ht
Scale: 1RFT
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: 3RFT
Cap: 35 Min.

Friday, 12-8 WOD

4RFT:
-12 Overhead Squats, 95/65lb
-12 Sumo Deadlift High Pull, 95/65lb
-3 Rope Climb to 15’
-Rest 2 Min.
Modify: Less wt, Climb to 10’ or up/downs x 2
Scale: 2-3RFT
50+: 75/55lb, climb to 10’
Competition: 115/80lb, Legless
Endurance: 6RFT
Time Cap: 30 Min.

Thursday, 12-7 WOD

For Time:
Accumulate 6 Min. of Hang time from the Pull Up Bar
*Every time you drop from the bar, do:
-10 Burpees
-50 Meter Sprint
Modify: Use a band
Scale: 3-4 Min.
50+: Purple Band
Competition: Vested, 20/14lb
Endurance: 8 Min
Time Cap: 40 Min.

Wednesday, 12-6 WOD "Bear Complex"

“Bear Complex”
5 rounds of 7 Complexes for wt, Rest as needed between rounds
A complex includes:
-1 Power Clean
-1 Front Squat
-1 Push Press
-1 Back Squat
-1 Behind neck push press
*touch and go only between the complexes.  All rest is done with the bar off of the ground.

Post sum total of wt x successful rounds.

Tuesday, 12-5 WOD "Annie"

Technique:
8 Min. EMOM:
-1 Snatch High Pull + 1 Full Snatch @ 70% of 1RM
WOD:
“Annie”
For Time:
50-40-30-20-10
-Double Unders
-Sit Ups
Modify: Single Unders x 3
Scale: Start with 40s or 30s
Competition: GHD
Endurance: Post time, and row a 3k

Monday, 12-4 WOD "Quiz Day"

WOD:
3RFT:
-Run 800m
-50 Battle Rope
-20 Handstand Push Ups
Modify: Ab Mat, Box HSPU, 1 end of rope
Scale: 1/2 Distance and reps
50+: Men use womens rope/women use 1 end, 2 ab mats
Competition: Run with Sandbag: 40/25lb
Endurance: Run Miles
Time Cap: 40 Min.

Sunday, 12-3 WOD "Tina and Jeff's Goodbye WOD"

Partner WOD, 1 Person works while the other rests, for time do:
-60 Deadlift
-50 Back Squat
-40 Hang Power Clean
-30 Shoulder to Overhead
-20 Front Rack Lunges
*EMOM 3 Pull Ups for both partners.
Rx: 115/80lb
Modify: Less wt
Scale: 1/2 Reps
50+: 95/65lb
Competition: 135/95lb
Endurance: 2RFT
Time Cap: 30 Min.

Saturday, 12-2 "Goat Day"

“Goat Day”
Bring a Friend for Free
Practice what you suck at
Supplemental lifting
Perform any WOD you missed during the week

Friday, 12-1 WOD

4RFT:
-100m Sled Push, 150/115lb
-40 Push Ups
-25 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 1/2 Distance and reps
50+: 135/90lb
Competition: 180/135lb
Endurance: Add 30 Burpees per round :-)

Thursday, 11-30 WOD "Fran"

Strength:
Bench Press for wt
4-4-4-4-4
Post wt x reps
WOD:
“Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Modify: less wt, banded
Scale: 15-12-9
50+: 75/55lb, purple band

Endurance: post time and repeat in reverse order

Wednesday, 11-29 WOD "Quiz Day"

Technique:
8 Min. EMOM
-1 Full Snatch @ 85% of 1RM
WOD:
7 Min. AMRAP:
-15 Russian Kettlebell, 70/53lb
-25 Air Squats
-35 Double Unders
Modify: less wt, single unders x 2
50+: 53/35lb
Endurance: Add 500m Row to each round and go 25 Min.

Tuesday, 11-28 WOD

Strength:
Overhead Squat for wt
2-2-2-2-2
Post wt x reps
WOD:
3RFT:
-40 Wall Ball, 20/14lb to 10/9’
-40 Back Extensions
-Run 800m
Modify: less wt
Scale: 1/2 Distance and reps
50+: 16/10lb
Competition: Vested, 20/14lb
Endurance: Run 1 Mile each round
Time Cap: 30 Min.

Monday, 11-27 WOD

Strength
Deadlift for wt
5-5-5-5-5
Post wt x reps.  Touch and Go
WOD:
For Time:
-Row 50 Cal.
-40 Burpees
-30 Box Jumps, 30/24”
-20 Handstand Push Ups
-10 Muscle Ups
Modify: Less Ht, Ab Mat or Box HSPU, Ring Dips x 2
Scale: 1/2 Reps
50+: 24/20”, 2 Ab Mats, Ring Dips x 2 with Purple Band
Competition: 36/30”, 6” Parellettes
Endurance: 2RFT
Time Cap: 25 Min.

Sunday, 11-26 WOD

WOD:
4RFT:
-15 Thrusters, 75/55lb
-40 Double Unders
-15 Sumo Deadlift High Pull, 75/55lb
-15 GHD Sit Ups
Modify: less wt, single unders x 3, ab mat
Scale: 2-3 Rounds
50+: 55/35lb
Competition: 95/65lb
Endurance: 6RFT
Time Cap: 30 Min.

Saturday, 11-25 "Goat Day"

“Goat Day”
Bring a Friend for Free
Practice what you suck at
Supplemental lifting
Perform any WOD you missed during the week

Friday, 11-24 WOD "Randy"

“Randy”
For Wt.
Overhead Squat
3-3-3-3-3
Record total wt x reps completed.
WOD:
“Randy”
-75 Snatches (Power or Squat), 75/55lb
Modify: less wt
Scale: less reps
50+: 55/35lb
Competition: 95/65lb
Endurance: Run 2 Miles immediately upon completion

Thanksgiving Day WOD!!!

4RFT:
-400m Farmer’s Carry, 70/50lb
-15 Tire Flips
-30 Alternating Sledge Hammers, 16/8lb
Scale: 2RFT
Competition: 106/70lb
Endurance: 6RFT

Wednesday, 11-22 WOD

Technique:
8 Min. EMOM
-2 Full Clean and Split Jerk @ 75% of 1RM
WOD:
For Time:
-40 Russian Twists (Over and Back), 20/14lb
-35 Alternating Dumbbell Snatch, 50/35lb
-30 Wall Ball, 20/14lb to 10/9’
-25 Pull Ups
-20 Handstand Push Ups
Modify: Less wt, Banded, Ab Mat or Box HSPU
Scale: Start @ 30 and go down to 10
50+: 16/10lb, 40/25lb, Purple Band, 2 Ab Mat
Competition: 30/20lb, 60/40lb, Chest to Bar, 4” Deficit
Endurance: Start @ 50 and go down to 30
Time Cap: 20 Min.

Tuesday, 11-21 WOD

Strength:
For Wt.
Front Squat
3-3-3-3-3
Record total wt x reps achieved
WOD:
3RFT:
-30 Russian KB Swings, 53/35lb
-30 Push Press, 95/65lb
-30 Air Squats
Modify: less wt
Scale: 1/2 reps
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb
Endurance: 5RFT
Time Cap: 15 Min.

Monday, 11-20 WOD "Quiz Day"

"Quiz Day"
Technique:
8 Min. EMOM
-2 Full Snatch @ 75% of 1RM
WOD:
10RFT:
-10 Walking Lunges
-10 Push Ups
-50m Sprint
Scale: 5RFT
Competition: Vested, 20/14lb
Endurance: 20RFT
Time Cap: 15 Min.

Sunday, 11-19 WOD

Strength:
Every 90 Sec. for 5 Rounds,
-3 Back Squat @ 80% of 1RM
WOD:
For Time:
30-20-10
-Power Cleans, 115/80lb
-Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 20-10-5
50+: 95/65lb, 16/10lb
Competition: 135/95lb, 30/20lb to 10’
Endurance: 40-30-20-10
Time Cap: 20 Min.

Saturday, 11-18 "Goat Day"

“Goat Day”
-Extra Lifting
-Work weak points
-Make up missed WOD

-Bring a friend for free

Friday, 11-17 WOD "Happy Anniversary to the Colliers!"

“Happy 40th Anniversary to the Colliers!”
For Time:
-40 Pull Ups
-40 Push Press, 75/55lb
-40 GHD Sit Ups
-40 Burpees
-40 Pistols (alternating)
-4 Rope Climb to 15’
-0 Deadlifts, 500/350lb
Modify: less wt, banded, ab mat, air squats x 2
Scale: 25 of each
50+: Purple Band, 55/35lb, Air Squats x 2, Climb to 10’
Competition: Chest to Bar, 95/65lb, Goblet Pistols, 35/25lb, Legless
Endurance: 2RFT
Time Cap: 30 Min.

Thursday, 11-16 WOD

Strength:
For Wt. Deadlift touch and go
5-5-4-4-3-3
WOD:
10 Min. AMRAP
-10 Thrusters, 95/65lb
-10 Box Jump, 24/20”
-10 Kettlebell Swings, 70/53lb
Modify: less wt, less ht
50+: 75/55lb, 20/18” step ups, 53/35lb
Competition: 115/80lb, 30/24”
Endurance: 25 Min. Add 500m Row to each round

Wednesday, 11-15 WOD

Strength:
For Wt. Front Squat
5-5-4-4-3-3
WOD:
10RFT:
-Run 200m
-Rest 1 Min.
Scale: 5RFT

Tuesday, 11-14 WOD

Technique:
8 Min. EMOM:
-1 High Hang Power Clean + 1 Split Jerk @ 70% of 1RM C & J
WOD:
-50 Double Unders
-Row 50 Cal
-20 HSPU
-50 Double Unders
-20 HSPU
-Row 50 Cal
-50 Double Unders
Modify: Single unders x 3, less wt
Scale: 25 of each
50+: 35/25lb
Competition: 70/53lb
Endurance: 75 of each
Time Cap: 25 Min.

Monday, 11-13 WOD "Jeremy"

Technique:
8 Min. EMOM:
-2 High Hang Power Snatch @ 70% of 1RM Full Snatch
WOD:
“Jeremy”
For Time:
21-15-9
-Overhead Squats, PVC
-Burpees
Competition: 95/65lb
Endurance: 3RFT


Sunday, 11-12 WOD "Christine"

“Christine”
3RFT:
-500m Row
-12 Bodyweight Deadlifts
-21 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 2RFT
50+: 20/18” step ups
Competition: 30/24”, 1.5 x BW
Endurance: Row 1500m Per Round

Saturday, 11-11 "Goat Day"

Work Goats,
Catch up on any missed WOD
Extra lifting
Bring a Friend for FREE

Friday, 11-10 WOD

5RFT:
-Run 400m
-5 Thrusters, 115/80lb
-7 Power Cleans, 115/80lb
Modify: less wt
Scale: 2-4RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: 7RFT

Time Cap: 30 Min.

Thursday, 11-9 WOD

Technique:
8 Min. EMOM:
-2 Shoulder Press + 1 Split Jerk @ 80% of 1RM Shoulder Press
WOD:
For Time:
40-30-20-10
-GHD Sit Ups
-Kettlebell Russian Swings, 70/53lb
-Push Ups
Modify: Ab Mat, less wt
Scale: Start @ 30s
50+: 53/35lb
Competition: HSPU, American Swings
Endurance: 50-40-30-20-10
Time Cap: 25 Min.

Wednesday, 11-8 WOD "Quiz Day"

Technique:
8 Min. EMOM
-2 Front Squats + 1 Full Clean @ 70% of 1RM
WOD:
For Time:
-50 Double Unders
-5 Rope Climb to 15’
-40 Double Unders
-4 Rope Climb
-30 Double Unders
-3 Rope Climb
-20 Double Unders
-2 Rope Climb
-10 Double Unders
-1 Rope Climb
Modify: Single Unders x 3, Climb to 10’ or Up/Downs x 2
Scale: Start @ 40 or 30
50+: Climb to 10’
Competition: Legless
Endurance: Add a Cal Row to equal Double Under for each round
Time Cap: 20 Min.

Tuesday, 11-7 WOD "Karen"

Technique:
8 Min. EMOM
-2 Overhead Squats + 1 Full Snatch @ 70% of 1RM
WOD:
“Karen”
For Time:
-150 Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 75
50+: 16/10lb
Competition: 30/20lb to 10’
Endurance: Finish and then immediately run 2 Miles.

Monday, 11-6 WOD

Strength:
Back Squat, for wt.
5-5-4-4-3-3
WOD:
7 Min. AMRAP:
-7 Pull Ups
-7 Ring Dips
-7 Burpees
Modify: Banded
50+: Purple Bands
Competition: Chest to Bar
Endurance: Make it a 20 Min. AMRAP, but 20 Burpees per round.

Sunday, 11-5 WOD

For Time:
5RFT:
-20 Burpee Box Jump Overs, 24/20”
-5 Front Squats + 3 Thrusters, 115/80lb
Modify: less wt, less ht
Scale: 2-3RFT
50+: 20/18” step ups, 95/65lb
Competition: 30/24”, 135/95lb
Endurance: 7RFT

Time Cap: 30 Min.

Saturday, 11-4 WOD "Tyler"

“Tyler”
5RFT:
-7 Muscle Ups
-21 Sumo Deadlift High Pull, 95/65lb
Modify: Less wt, Bar MU, Banded Bar MU, Ring Dips instead of MUs
Scale: 3-4RFT

50+: Ring Dips x 2 with Purple Band, 75/55lb

Friday, 11-3 WOD

For Time:
-1000m Row
-150 Double Unders
-150 Walking Lunges
-75 Back Extension
-75 Toes to Bar
-75 Kettlebell Swings, 53/35lb
Modify: Single Unders x 3, Knee Raises, Less wt
50+: 35/25lb
Scale: 500m/75/75/40/40/40 or 250m/50/50/30/30/30
Competition: Vested, 20/14lb
Endurance: Double Row and and 1 Mile Run at end

Thursday, 11-2 WOD

Strength:
Every 90 Seconds, for 6 Rounds:
-3 Touch and Go Deadlifts @ 75% of 1RM
WOD:
3RFT:
-Run 800m
-20 Handstand Push Ups
-30 Wall Ball, 20/14lb to 10/9’
Modify: Shoulder taps/ab mat/box hspu, less wt
Scale: 1/2 distance and reps
50+: 2 ab mats, 16/10lb
Competition: 4” Deficit, 30/20lb to 10’
Endurance: Run 1 Mile each round
Time Cap: 30 Min.

Wednesday, 11-1 WOD Quiz Day

Technique:
Every 90 Seconds, for 6 Rounds:
-1 Full Snatch + 3 Overhead Squat @70 of 1RM Full Snatch
WOD:
4RFT
-5 Turkish Get Ups on Right, 35/25lb
-5 Turkish Get Ups on Left, 35/25lb
-5 Burpee Bar Pull Overs
Modify: less wt, burpee-skin the cat/or backwards roll
Scale: 3RFT
50+: 25/15lb, burpee-skin the cat
Competition: 53/35lb
Endurance: 7RFT
Time Cap: 15 Min.

Tuesday, 10-31 WOD "Lynn"

“Lynn”
5 Rounds For Reps of:
-Max Bodyweight Bench Press
-Max Pull Ups
*there is no time component
Modify: less wt, banded
Scale: 3 Rounds
50+: 75% of BW, Purple band

Monday, 10-30 WOD "Grace"- For Breast Cancer Awareness

“Grace”- For Breast Cancer Awareness
For Time:
-30 Clean and Jerk, 135/95lb
Modify: less wt
50+: 115/80lb
Competition: 185/125lb
Endurance: Record Time, and repeat

Sunday, 10-29 WOD

20 Min. AMRAP:
-Row 20 Cal.
-20 Box Jump, 24/20”
-20 Kettlebell Russian Swings, 70/53lb
Modify: Less ht, less wt
Scale: 10 Min. AMRAP
50+: 53/35lb, 20/18” step ups
Competition: American Swings, 30/24”
Endurance: Row 40 Cal and 30 Min. AMRAP

Saturday, 10-28 "Brian"

“Brian”
3RFT:
-5 Rope Climb to 15’
-25 Back Squats (From Rack), 185/125lb
Modify: less wt, Climb to 10’ or up/downs x 2
Scale: 1 or 2RFT
50+: Climb to 10’, 135/95lb

Friday, 10-27 WOD

Technique:
10 Min. EMOM:
-1 Clean Pull + 1 Full Clean @ 75% of 1RM
WOD:
4RFT:
-Run 800m
-20 GHD Sit Ups
-15 Handstand Push Ups
Modify: Ab mat, box or ab mat hspu
Scale: 1-3RFT
50+: 2 Ab Mats
Competition: Sandbag Run, 40/25lb
Endurance: Mile Runs
Time Cap: 30 Min.

Thursday, 10-26 WOD "Quiz Day"

Technique:
10 Min. EMOM:
-1 Snatch Pull + 1 Full Snatch @ 75% of 1RM
WOD:
Death by Burpees :-)
Endurance: Make it every 90 Seconds

Wednesday, 10-25 "Fight Gone Bad"

“Fight Gone Bad”
3 Rounds for Reps:
-1 Min. Wall Ball, 20/14lb to 10/9’
-1 Min. Sumo Deadlift High Pull, 75/55lb
-1 Min. Box Jump, 20/18”
-1 Min. Push Press, 75/55lb
-1 Min. Row for Cal.
-1 Min. Rest
Modify: Less wt, less ht
Scale: 1-2RFT
Endurance: 5 Rounds

Tuesday, 10-24 WOD

Strength:
20 Min. to find 1RM Overhead Squat
WOD:
For Time:
21-15-9
-Dumbbell Snatch on Right, 50/35lb
-Dumbbell Snatch on Left, 50/35lb
-Handstand Push Ups
Modify: Less wt, box or ab mat hspu
Scale: 15-12-9
50+: 2 Ab Mat, 40/25lb
Competition: Parellettes, KB Snatch 70/53lb
Endurance: Run 1 Mile, 800m, 400m for the rounds
Time Cap: 15 Min.

Monday, 10-23 WOD

Strength:
20 Min. to find 1RM Bench Press
WOD:
For Time:
-20 Squats
-30 Double Unders
-45 Push Ups
-30 Squats
-30 Double Unders
-35 Push Ups
-40 Squats
-30 Double Unders
-25 Push Ups
-50 Squats
-30 Double Unders
-15 Push Ups
-60 Squats
-30 Double Unders
-5 Push Ups
Modify: Single Unders x 3
Scale: Skip first and last 3
Competition: Wear a Vest, 20/14lb
Endurance: Add 500m Row to each round
Time Cap: 25 Min.

Sunday, 10-22 "Obstacle Day" WOD

“Obstacle Day”
For Time:
-Run 400m with a Med ball, 20/14lb
-30 Med Ball Cleans
-Run 400m with a Sledge Hammer, 16/8lb
-50 Sledge Hammer Shots
-Run 400m with a Barbell, 45/35lb
-70 Push Press, 45/35lb
-Run 400m with a KB, 35/25lb
-90 KB Swings, 35/25lb
Modify: Less wt
Scale: 1/2 Reps and Distance
Competition: 30/20lb, 53/35lb
Endurance: Run 800s
Time Cap: 30 Min.

Saturday, 10-21 WOD "Tom"

“Tom”
25 Min. AMRAP:
-7 Ring Muscle Ups
-11 Thrusters, 155/105lb
-14 Toes to Bar
Modify: Pull Ups x 2, less wt, knee raises
Scale: 10-15 Min. AMRAP
50+: Pull Ups x 2 with purple band, 115/80lb

Friday, 10-20 WOD

7RFT:
-5 Deadlift, 225/145lb
-10 Box Jump, 24/20”
-5 Handstand Push Ups
-10 Power Cleans, 115/80lb
Modify: Less wt, Less ht, box/ab mat hspu or shoulder taps
Scale: 3-5RFT
50+: 185/125lb, 20/18” step ups, 2 ab mats, 95/65lb
Competition: 275/185lb, 30/24”, 4” Deficit, 135/95lb
Endurance: 10RFT
Time Cap: 25 Min.

Thursday, 10-19 WOD

Technique:
10 Min. EMOM, 1 Push Jerk @ 80% of 1RM- Jerk
WOD:
8 Min. AMRAP:
-5 Hang Power Snatch, 95/65lb
-10 Burpees
Modify: Less wt
50+: 75/55lb
Competition: 115/80lb

Endurance: 20 Min. AMRAP

Wednesday, 10-18 Quiz Day WOD

Technique:
10 Min. EMOM, 1 Snatch Balance @ 75% of 1RM-Full Snatch
WOD:
5RFT:
-500m Row
-20 GHD Sit Ups
-20 Wall Ball, 20/14lb to 10/9’
Modify: Ab Mat, less wt
Scale: 2-4RFT
Competition: 30/20lb to 10’
Endurance: 7RFT
Time Cap: 30 Min.

Tuesday, 10-17 WOD

Strength
Overhead Squat for wt
2-2-2-2-2
WOD:
For Time:
21-15-9
-Pull Ups
-Back Squats, 185/125lb
Modify: less wt, jumping/banded
Scale: 15-12-9
50+: Purple Band, 155/105lb
Competition: Chest to Bar, 225/145lb
Endurance: Add a Run: 1 Mile, 800m, 400m
Time Cap: 15 Min.

Monday, 10-16 WOD

Monday
Strength
Bench Press for wt
2-2-2-2-2
WOD:
4RFT:
-15 Sumo Deadlift High Pull, 95/65lb
-15 Push Press
-50 Double Unders
Modify: Less wt, Single Unders x 3
Scale: 2-3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: Add 750m Row to Each Round
Time Cap: 15 Min.

Sunday, 10-15 WOD "Morrison"

“Morrison”
For Time:
50-40-30-20-10
-Wall Ball, 20/14lb to 10/9’
-Box Jump, 24/20”
-Kettlebell Swings, 53/35lb
Modify: less wt, less ht
Scale: Start @ 40s or 30s

50+: 16/10lb, 20/18” step ups, 35/25lb

Saturday, 10-14 WOD

WOD:
7 Rounds:
Every 3 Min, 
-Run 400m
-10 Toes to Bar
*If you finish your rounds in under 3 Min, rest until the 3 Min mark
Modify: knee raises
Scale: 4 Rounds
50+: knee raises
Competition: Finish in under 21 Min.

Endurance: Make it 5 Min rounds and run 800s

Friday, 10-13 WOD

Technique:
8 Min. EMOM
-2 Hang Squat Cleans @ 60% of 1RM
WOD:
7 Min. AMRAP:
-5 Handstand Push Ups
-10 Alternating Pistols
Modify: Box/Wall Taps/Ab Mat, Air Squats x 3
50+: Air Squats x 3, 2 Ab Mats

Competition: 4” Deficit, 35/25lb Goblet Pistols

Thursday, 10-12 WOD

Strength:
Overhead Squat for wt
3-3-3-3-3
WOD:
3RFT
-5 Deadlift, 275/185lb
-15 Pull Ups
-25 Push Ups
Modify: less wt, banded/jumping
Scale: 2RFT
50+: 225/145lb, Purple band
Competition: 315/205lb, chest to bar
Endurance: 6RFT

Time Cap: 15 Min.

Wednesday, 10-11 WOD

Technique:
8 Min. EMOM
-2 Hang Squat Snatch @ 60% of 1RM
WOD:
4RFT:
-15 Back Squat, 135/95lb (From the Rack)
-25 Burpees
Modify: less wt
Scale: 2RFT
50+: 115/80lb
Competition: 185/125lb
Endurance: Add 800m Run to each round
Time Cap: 20 Min.

Tuesday, 10-10 WOD "Quiz Day"

Technique:
8 Min. EMOM:
-2 Push Jerk @ 70% of 1RM Jerk
WOD:
10RFT:
-5 Power Cleans, 115/80lb
-3 Thrusters, 115/80lb
-1 Rope Climb to 15’
Modify: less wt, climb to 10’ or up/downs x 2
Scale: 5RFT
50+: Climb to 10’, 95/65lb
Competition: Climb the cut rope, 135/95lb
Endurance: 15RFT
Time Cap: 25 Min.

Monday, 10-9 WOD

Strength
Bench Press for wt
3-3-3-3-3
WOD:
For Time: 
-Row 75 Cal
-75 Double Unders
-75 GHD Sit Ups
-75 Double Unders
-Row 75 Cal
Modify: Single Unders x 3, Ab mat
Scale: 35 of each
Endurance: 125 of each (150 sit ups if ab mat)

Time Cap: 20 Min.

Sunday, 10-8 WOD

For Time:
21-15-9
-Hang Power Clean, 135/95lb
-Handstand Push Ups
-Toes to Bar
Modify: less wt, box/ab mat/or shoulder taps, knee raises
Scale: 15-12-9
50+: 95/65lb, 2 ab mat, knee raises
Competition: 155/105lb, 4” Deficit
Endurance: 21-18-15-12-9-6-3
Time Cap: 30 Min.

Saturday, 10-7 WOD

Strength
For Wt.
Overhead Squat
4-4-4-4-4
WOD:
For Time:
-Row 1000m
5 Rounds of:
-7 Ring Dips
-10 Pull Ups
Modify: Banded or Jumping
Scale: Row 500, 3 Rounds
Competition: Strict
Endurance: 8 Rounds, and then repeat row
Time Cap: 20 Min.

Friday, 10-6 WOD

For Time:
10-9-8-7-6-5-4-3-2-1
-Back Squat (From Rack) 185/125lb
-Shoulder Press (No Rack) 95/65lb
-Deadlift 225/145lb
Modify: less wt
Scale: Start @ 7s
50+: 135/95lb, 65/45lb, 185/125lb
Competition: 225/145lb, 115/80lb, 275/185lb
Endurance: 12-11-10-9-8-7-6-5-4-3-2-1
Time Cap: 40 Min.

Thursday, 10-5 WOD

WOD:
For Time:
-50 Russian KB Swings, 70/53lb
-35 Box Jumps, 24/20”
-35 Burpees
-50 Russian KB Swings
-35 Burpees
-35 Box Jumps
-50 Russian KB Swings
Scale: 20-10-10-20-10-10-20
50+: 53/35, 20/18” step ups
Competition: 30/24”
Endurance: All 50s
Time Cap: 30 Min.

Wednesday, 10-4 WOD

25 Min. AMRAP:
-Run 800m
-25 GHD Sit Ups
-5 Bar Muscle Ups
Modify: Ab Mat, chest to bar x 2 or pull ups x 3
Scale: 15 Min. AMRAP
Competition: Run with Sandbag, 40/25lb
Endurance: 40 Min. AMRAP, Run Miles

Tuesday, 10-3 WOD

Strength:
For Wt.
Bench Press
4-4-4-4-4
WOD:
For Time:
5/10-10/20-15/30-20/40
-Power Snatch, 95/65lb
-Wall Ball, 20/14 to 10/9’
Modify: less wt
Scale: Stop @ 15/30 or 10/20
Competition: 115/80, 30/20 to 10’
Endurance: add 25/50
Time Cap: 25 Min.

Monday, 10-2 WOD "Quiz Day"

Quiz Day
Technique:
@70 % of 1RM Full Snatch, do:
8 Min. EMOM:
-2 Snatch Balance
WOD:
3RFT:
-3 Rope Climb to 15’
-50 Double Unders
Modify: climb to 10’ or up/downs x 2, single unders x 3
50+: Climb to 10’
Competition: legless
Endurance: 6RFT
Time Cap: 15 Min.

Sunday, 10-1 WOD

Sunday
Strength:
For Wt.
Overhead Squat
5-5-5-5-5
WOD:
WOD:
For Time:
21-15-9
-Deadlift, 225/145lb
-Shoulder to Overhead, 135/95lb
Modify: less wt
Scale: 12-9-6
50+: 185/125lb, 95/65lb
Competition: 275/185lb, 155/105lb
Endurance: 21-15-9-15-21

Time Cap: 20 Min.

Saturday, 9-30 WOD "Skills Day"

Saturday
Skills Day
-3 Attempts @ Max consecutive double/single unders
-Max consecutive pull ups- if you usually use a band, use it
-Max ring dips- same as above
-Max height box jump
-Max body weight consecutive back squats

Friday, 9-29 WOD

Friday
WOD:
For Time:
-50 Thrusters, 75/55lb
-20 Burpees
-35 Thrusters
-35 Burpees
-20 Thrusters
-50 Burpees
Modify: less wt
Scale: 30/10, 20/20, 10/30
50+: 55/35lb
Competition: 95/65lb
Endurance: Add 800m Run after each round of burpees
Time Cap: 35 Min.

Thursday, 9-28 WOD

Thursday
Part A. 30 Min. to Find 1 Rep Max Full Clean and Split Jerk
Part B.
5RFT:
-3 Ring Muscle Ups
-12 GHD Sit Ups
-24 Box Jumps, 24/20”
Modify: Ring Dips x 3, Ab Mat, less ht
Scale: 2-4RFT
50+: Ring Dips x 3 purple band, 20/18” step ups
Competition: 36/30”
Endurance: 6RFT, add 30 Walking Lunges to each round
Time Cap: 20 Min.

Wednesday, 9-27 WOD

Wednesday
4RFT:
-Run 400m
-20 Kettlebell Swings, 70/53lb
-40 Push Ups
Modify: less wt
Scale: 2-3RFT
50+: 53/35lb
Competition: Run with a sandbag, 40/25lb, Ring Push Ups
Endurance: Run 800s

Time Cap: 35 Min.

Tuesday, 9-26 WOD "Quiz Day"

Tuesday
Part A.
30 Min. to Find 1 Rep Max Full Snatch
Part B.
10 Min. AMRAP:
-10 Pull Ups
-10 Wall Ball, 20/14lb to 10/9’
Modify: banded, less wt
50+: Purple Band, 16/10lb
Competition: Chest to Bar, 30/20lb to 10’
Endurance: 25 Min, Add 500m Row every other round

Monday, 9-25 WOD

Monday
Strength:
For Wt.
Bench Press
5-5-5-5-5
WOD:
For Time:
-1000m Row
   -5 Rounds of:
-25 Double Unders
-10 Handstand Push Ups
-1000m Row
Modify: Single Unders x 3, shoulder taps or box or ab mat
Scale: Row 500s, 3 Rounds
50+: 2 Ab mats
Competition: 4” Deficit
Endurance: Row 1500s, 7 rounds
Time Cap: 25 Min.

Sunday, 9-24-17

For Time:
-3 Rounds of:
   5 Front Squats, 135/95lb
   5 Shoulder to Overhead, 135/95lb
   Rest 2 Min.
-3 Rounds of:
   10 Front Squats, 115/80lb
   10 Shoulder to Overhead, 115/80lb
   Rest 2 Min.
-3 Rounds of:
   15 Front Squats, 95/65lb
   15 Shoulder to Overhead, 95/65lb
   Rest 2 Min.
-50 Burpees
Modify: less wt
Scale: 2 rounds of each
50+: 115/80lb-95/65lb-75/55lb
Competition: 155/105lb-135/95lb-115/80lb
Endurance: 150 Burpees
Time Cap: 30 Min.

Saturday, 9-23-17

4RFT:
-3 Rope Climb to 15"
-10 Hang Power Cleans, 135/95lb
-20 Box Jumps, 24/20"


Modify: Climb to 10' or Up/Downs x 2, less wt, less ht
Scale: 2RFT
50+: 95/65lb, Climb to 10', 20/18" Step ups
Competition: Use cut rope, 155/105lb, 30/24"
Endurance: 6RFT
Time Cap: 25 Min.

Friday, 9-22-17

5RFT:
-10 Overhead Lunges, 75/55lb
-10 Pull Ups
-10 Handstand Push Ups


Modify: less wt, banded, shoulder taps, box or ab mat
Scale: 3RFT
50+: 45/35lb, Purple Band, 2 Ab mat
Competition: 95/65lb, Chest to Bar, 4" Deficit
Endurance: 8RFT
Time Cap: 30 Min.

Thursday, 9-21-17

For Time:
-20 Thrusters, 115/80lb
-Run 400m
-15 Thrusters
-Run 800m
-10 Thrusters
-Run 1200m
-5 Thrusters
-Run 1 Mile


Modify: less wt
Scale: 1/2 Reps and distance
50+: 96/65lb
Competition: Sandbag Run, 40/25lb, 135/95lb
Endurance: Double the Runs
Time Cap: 45 Min.

Wednesday, 9-20-17

Technique:
8 Min. EMOM, 1 Rep Full Clean and Split Jerk
-2 Sets @ 85% of 1RM
-2 Sets @ 90%
-2 Sets @ 95%
-2 Sets @ 100%


WOD:
For Time:
27-21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-GHD Sit Ups


Modify: less wt, ab mat
Scale: 15-12-9
50+: 35/25lb
Competition: 70/53lb
Endurance: 27-24-21-15-12-9-6-3
Time Cap: 25 Min.

Tuesday, 9-19-17: CF TOTAL

"CrossFit Total"

Find 1RM for:


-Deadlift
-Shoulder Press
-Back Squat

Monday, 9-18-17

Technique:
8 Min. EMOM, 1 Rep Full Snatch
-2 Sets @ 85% of 1RM
-2 Sets @ 90%
-2 Sets @ 95%
-2 Sets @ 100%

WOD:
For Time:
-50 Cal Row
-75 Wall Ball, 20/14lb to 10/9'
-100 Double Unders

Modify: less wt, single unders x 3
Scale: 25-50-75
50+: 16/10lb
Competition: 30/20lb to 10'
Endurance: 2RFT
Time Cap: 20 Min.

Sunday, 9-10 WOD "Holbrook"

“Holbrook”
10 Rounds, each for time of:
-5 Thrusters, 115/80lb
-10 Pull Ups
-100m Sprint
Rest 1 Minute

*Post fastest and slowest rounds

Saturday, 9-9 WOD "Jeff's Obstacle Day"

“Jeff’s Obstacle Day”
For Time: 
-Row 500m
-10 Atlas Stone Lifts over Shoulder, 105/75lb
-Run 400m
-10 Wall Walks
-Row 500m
-Ninja Warrior
-Run 400m
-25 Tire Flips
-Row 500m
-50 Sledgehammers
-Run 400m
Modify: less wt
Scale: Run/Row 1/2 distance and 1/2 reps
50+: 75/45lb Stone
Competition: Vested, 20/14lb
Endurance: Double the Run/Row Distance.
Time Cap: 35 Min.

Friday, 9-8 WOD

Strength:
Deadlift For Weight, Touch and Go Only
3-3-3-3-3
WOD:
5RFT:
-10 Power Snatch, 95/65lb
-10 Push Press, 95/65lb
-10 Front Squat, 95/65lb
Modify: less wt
Scale: 3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: Add Burpees and go 7 RFT

Time Cap: 20 Min.

Thursday, 9-7 WOD "Quiz Day"

Technique:
8 Min. EMOM of 1 Rep Full Clean and Split Jerk
-2 Sets @ 75% of 1RM
-2 Sets @ 80%
-2 Sets @ 85%
-2 Sets @ 90%
WOD:
5RFT:
-8 Overhead Squats, 95/65lb
-16 GHD Sit Ups
-24 Double Unders
Modify: Less wt, ab mat, single unders x 3
Scale: 3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 8RFT
Time Cap: 20 Min.

Wednesday, 9-6 WOD

Strength:
Back Squat For Weight
3-3-3-3-3
WOD:
For Time:
-9 Rope Climb, 15’
-50 Wall Ball, 20/14lb to 10/9’
-6 Rope Climb
-35 Wall Ball
-3 Rope Climb
-20 Wall Ball
Modify: Climb to 10’, or up/downs x 2, less wt
Scale: 6/30, 4/20, 2/10
50+: Climb to 10’, 16/10lb
Competition: Cut Rope, 30/20lb
Endurance: 12/70, 9/50, 6/30

Time Cap: 25 Min.

Tuesday, 9-5 WOD

Technique:
8 Min. EMOM 1 Rep Full Snatch
-2 Sets @ 75% of 1RM
-2 Sets @ 80%
-2 Sets @ 85%
-2 Sets @ 90%
WOD:
10 Min. AMRAP:
-10 Burpees
-10 KB Swings, 53/35lb
-10 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 6 Min. AMRAP
50+: 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”

Endurance: 25 Min. AMRAP, 20 of each with a 400m Run

Sunday, 9-3 WOD "Badger"

“Badger”
3RFT:
-30 Squat Cleans, 95/65lb
-30 Pull Ups
-Run 800m
Modify: Less wt, Banded or Jumping
Scale: 1/2 distance and reps

50+: 75/55lb, Purple Band

Saturday, 9-2 WOD

For Time:
-50 Cal Row
5 Rounds of:
-20 Push Ups
-10 Power Snatch, 95/65lb
Modify: less wt
Scale: 1/2 Cal, 3 Rounds
50+: 75/55lb
Competition: 115/80lb
Endurance: 100 Cal Row, 7 Rounds

Time Cap: 30 Min.

Friday, 9-1 WOD

Strength:
For Wt.
Bench Press
4-4-4-4-4
WOD:
For Time:
-50 Back Extensions
-50 Walking Lunges
-50 Push Press, 75/55lb
-50 Sumo Deadlift High Pull, 75/55lb
Modify: less wt
Scale: 25 of each
50+: 65/45lb
Competition: 95/65lb
Endurance: 2RFT

Time Cap: 15 Min.

Thursday, 8-31 WOD

Technique:
8 Min. EMOM Full Clean and Split Jerk
-2 Sets of 1 Rep @ 70% of 1RM
-2 Sets @ 75%
-2 Sets @ 80%
-2 Sets @ 85%
WOD:
5RFT:
-3 Bar Muscle Ups
-15 Box Jumps, 24/20”
-15 GHD Sit Ups
Modify: Ring Dips x 3, less ht, ab mat
Scale: 3RFT
50+: Ring Dips x 3 with purple band, 20/18” step ups
Competition: 30/24”
Endurance: 8RFT

Time Cap: 30 Min.

Wednesday, 8-30 WOD

Strength:
For Wt.
Deadlift, touch and go only
4-4-4-4-4
WOD:
For Time:
21-15-9
-Overhead Squats, 95/65lb
-Burpees
Modify: less wt
Scale: 15-12-9
50+: 75/55lb
Rx+: 115/80lb
Competition: 135/95lb
Endurance: 21-18-15-12-9-6-3

Time Cap: 15 Min.