Sunday, 2-5 WOD

WOD:
3RFT:
-Row 30 Cal.
-30 Wall Ball, 20/14lb to 10/9’
-30 Kettlebell Swings, 70/53lb
Modify: less wt
Scale: 2RFT
50+: WB 16/10lb, KB 53/35lb
Competition: WB 30/20lb
Time Cap: 30 Min.


Saturday, 2-4 "Jerry"

WOD:
“Jerry”
For Time:
-Run 1 Mile
-Row 2k
-Run 1 Mile
Scale: 1/2 of all
Endurance: 2RFT
Competition: Wear Vest, 20/14lb

Friday, 2-3 "CrossFit Games 16.3"

Strength: 
5 Rounds, Every 2 Min. do:
-4 Front Squat + 8 Back Squat
@ 70% of 1RM Front Squat
WOD: CrossFit Games 16.2
Starting on a 4-minute clock, complete as many reps as possible:
-25 Toes to Bar
-50 Double Unders
-15 Squat Cleans, 95/65lb

If completed within 4 minutes, repeat with clean wt: 135/95lb, 13 reps
If completed within 4 minutes, repeat with clean wt: 185/115lb, 11 reps
If completed within 4 minutes, repeat with clean wt: 225/145lb, 9 reps
If completed within 4 minutes, repeat with clean wt: 275/175lb, 7 reps
Modify: less wt, single unders x 2, knee raises
50+: 75/55, 95/65, 115/75, 135/85, 155/95
Games Standard: Start with 135/95, but don’t change rep order
Endurance: Don’t change wt, do all rounds regardless of completion within 4 Minutes


Thursday, 2-2 "Crossfit Games 16.3"

Technique:
5 Rounds, Every 2 Min. do:
-In a full split, 4 Shoulder Press behind the neck + 1 Split Jerk
@ 70% of 1RM Should Press
WOD: CrossFit Games 16.3
As Many Rounds and Reps as possible in 7 Minutes of:
-10 Power Snatch, 75/55lb
-3 Pull Ups
Modify: banded or jumping, less wt
50+: 65/45lb
Rx+: Chest to Bar
Games Standard: Bar Muscle Ups
Endurance: Make it 10 Pull ups, and add 20 Push Ups and 30 Squats to each round, and go 25 Minutes.

Wednesday, 2/1 WOD

Strength:
5 Rounds, Every 90 Sec. Deadlift 4 Reps @ 70% of 1RM
WOD:
21-15-9
-Thrusters, 95/65lb
-Burpees over the Bar
Modify: less wt
Scale: 15-12-9
50+: 75/50lb
Competition: 115/80lb
Endurance: 21-18-15-12-9-6-3
Time Cap: 20 Min.


Tuesday, 1/31 "Mary"

“Mary”
20 Min. AMRAP:
-5 Handstand Push Ups
-10 Pistols
-15 Pull Ups
Modify: box or ab mat, holding support pistols, banded or jumping
Scale: 12 Min AMRAP
50+: 2 Ab Mat, Pistols to a Med ball, purple band

Monday 1/30 WOD

Technique:
5 Rounds, Every 90 Sec. do:
-1 Snatch Balance + 2 Overhead Squats + 1 Full Snatch
@ 70% of 1RM Full Snatch
WOD:
For Time:
4RFT:
-Run 400m
-25 Box Jump, 24/20”
-25 Push Press, 95/65lb
Modify: less wt, less ht
Scale: 2RFT
50+: 20/18” step ups ok, 75/50lb
Competition: 30/24”, 115/80lb
Endurance: 6RFT

Time Cap: 30 Min.

Sunday, 1-29 WOD

25 Min. AMRAP:
-100m Farmer’s Walk, 110/70lb (53/35lb KBs)
-15 Wall Ball, 20/14lb to 10/9’
-15 Kettlebell Swings, 53/35lb
Modify: less wt
Scale: 15 Min. AMRAP
50+: Walk 70/50lb, WB 16/10lb, KB 35/25lb
Competition: Walk 140/110lb, WB 30/20lb, KB 70/53lb

Endurance: 35 Min. AMRAP

Saturday, 1-28 WOD

WOD:
6RFT: 
-10 Overhead Squats, 95/65lb
-10 Tire Flips
-10 Toes to Rings
Modify: less wt, knee raises
Scale: 4RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: 10RFT

Time Cap: 40 Min.

Friday, 1-27 WOD

WOD:
2RFT:
-100 Double Unders
-Row 1000m
-50 Box Jumps, 24/20”
-25 Pull Ups
Modify: less ht, single unders x 3, Banded or Jumping
Scale: 1RFT
50+: 20/18” step ups ok, purple band
Competition: 30/24”, chest to bar
Endurance: 3RFT

Time Cap: 40 Min.

Thursday, 1-26 WOD "DT"

“DT”
5RFT:
-12 Deadlifts, 155/105lb
-9 Hanging Power Cleans, 155/105lb
-6 Shoulder to Overhead, 155/105lb
Modify: Less wt
Scale: 4RFT
40+: 135/95lb
50+: 115/80lb
Competition: 185/125lb
Rx+: 165/115lb

Endurance: 10RFT

Wednesday, 1-25 WOD

Strength:
Every 90 Sec. for 5 Rounds,
-4 Back Squats @ 70% of 1RM
WOD:
3RFT:
-Run 800m
-10 Kettlebell Snatch on each side, 35/25lb
-15 Handstand Push Ups
Modify: less wt, ab mat or box hspu
Scale: 2RFT
50+: 25/15lb, 2 ab mat
Competition: 53/35lb, 4” Deficit 
Endurance: 5RFT, but only 8 Snatches each side and 12 HSPU

Time Cap: 30 Min.

Tuesday, 1-24 WOD

Tuesday
1 Rep, Full Snatch EMOM:
-2 Sets @ 70% of 1RM
-2 Sets @ 75%
-2 Sets @ 80%
-2 Sets @ 85%
-2 Sets @ 90%
-2 Sets @ 95%
-2 Sets @ 100%
-1 Set @ 105%
WOD:
For Time:
-4 Rope Climb
-10 Burpees to a Plate
-3 Rope Climb
-20 Burpees to a Plate
-2 Rope Climb
-30 Burpees to a Plate
-1 Rope Climb
-40 Burpees to a Plate
Modify: Climb to 10’ or Up/Downs x 2
Scale: 1/2 of all
50+: Climb to 10’
Competition: Wear a vest, 20/14lb
Endurance: Add a Round with 5 Rope Climb/50 Burpees to correspond to the pattern above.

Time Cap: 20 Min.

Monday, 1-23 WOD

Strength:
For Wt, Thruster
1-1-1-1-1
WOD:
For Time:
-60 Back Extensions
-60 GHD Sit Ups
-60 Air Squats
-60 Push Press, 75/55lb
-60 Sumo Deadlift High Pull, 75/55lb
Modify: less wt
Scale: 30 of each
50+: 65/45lb
Competition: 95/65lb

Time Cap: 20 Min.

Sunday, 1-22 WOD

WOD:
7RFT:
-6 Overhead Squats, 95/65lb
-12 Front Rack Lunges, 95/65lb
-18 Push Ups
Modify: less wt
Scale: 3RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: 10RFT

Time Cap: 25 Min.

Saturday, 1-21 WOD

WOD:
For Time:
-21 Deadlift, 225/145lb
-30 Box Jump, 24/20”
-10 Wall Ball, 20/14lb to 10/9’
-15 Deadlift
-30 Box Jump
-30 Wall Ball
-9 Deadlift
-30 Box Jump
-50 Wall Ball
Modify: less wt, less ht
Scale: 1/2 of all
50+: 185/125lb, 20/18” Step ups ok, 16/10lb
Competition: 275/185lb, 30/24”, 30/20lb
Endurance: Run 1 Min immediately after

Time Cap: 30 Min.

Friday, 1-20 WOD

Strength:
For Wt.
Bench Press
5-5-5-5-5
WOD: 
6 Rounds For Max Burpees over Rower:
-2 Min to Row 250m, and then max rep Burpees over rower
-Rest 2 Min.
Modify: Step over Rower
Scale: 4 Rounds

Endurance: 10 Rounds

Thursday, 1-19 WOD

Technique:
1 Rep Clean EMOM
-2 Sets @ 70% of 1RM
-2 Sets @ 75%
-2 Sets @ 80%
-2 Sets @ 85%
-2 Sets @ 90%
-2 Sets @ 95%
-2 Sets @ 100%
-2 Sets @ 105%
WOD:
3RF Reps:
-1 Min. Hanging Power Snatch, 95/65lb
-1 Min. Push Jerk, 95/65lb
*No Rest between, post total reps.
Modify: Less wt
50+: 75/50lb
Competition: 115/80lb

Endurance: Add a 3 Min Row for Cal to each round, and go 5 Rounds

Wednesday, 1-18 WOD

Strength:
For Wt.
Stiff Leg Dead Lift
5-5-5-5-5
WOD:
7RFT:
-5 Ring Dips
-10 Pull Ups
-20 Double Unders
Modify: Banded/Jumping, Single Unders x 3
Scale: 4RFT
50+: Purple Bands
Competition: Strict on all
Endurance: 10RFT

Time Cap: 15 Min.

Tuesday, 1-17 WOD

WOD: 
For Time:
-50 Toes to Bar
-Rest 3 Min.
-50 Handstand Push Ups
-Rest 3 Min.
-50 Power Cleans, 115/80lb
-Rest 3 Min.
-50 Back Squats, 165/115lb
Modify: less wt, knee raises, ab mat/box hspu
Scale: 25 of each, same rest
50+: 95/65lb Cleans, 135/95lb Squats, 2 ab mat hspu, knee raises
Competition: 135/95lb Cleans, 185/125lb Squats, 6” deficit hspu
Endurance: 90 sec. rest times

Time Cap: 40 Min.

Monday, 1-16 WOD

Technique:
1 Rep Split Jerk EMOM
-2 Sets @ 70% of 1RM
-2 Sets @ 75%
-2 Sets @ 80%
-2 Sets @ 85%
-2 Sets @ 90%
-2 Sets @ 95%
-2 Sets @ 100%
-2 Sets @ 105%
WOD: 
3RFT:
-Run 400m
-30 Russian Kettlebell Swings, 70/53lb
Modify: less wt
Scale: 2RFT
50+: 53/35lb
Competition: Wear a vest, 20/14lb
Endurance: 4RFT, Run 800s

Time Cap: 16 Min.

Sunday, 1-15 WOD

For Time:
3RFT:
-5 Muscle Ups
-7 Complexes of 1 Power Snatch + 2 Overhead Squats, 95/65lb
Modify: Banded or bar MU, or 2 Pull Ups and 2 Ring Dips per MU, less wt
Scale: 2RFT
50+: Pull up/Dip instead of MU, 75/50lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: Run 1 Mile before and after.
Time Cap: 25 Min.

Saturday, 1-14 WOD

WOD:
4RFT: 
-15 Sumo Dead Lift High Pull, 95/65lb
-20 Burpees over the Bar
-15 Stiff Leg Dead Lift, 95/65lb
-20 Push Ups
Modify: less wt
Scale: 2RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: 6RFT
Time Cap: 35 Min.


Friday, 1-13 WOD

WOD:
3 RFT:
-Row 750m
-5 Rope Climb, 15’
-15 Handstand Push Ups
Modify: up/downs x 2, or 10’ climb x 2, ab mat or box hspu
Scale: 2 RFT
50+: 10’ climb, 2 ab mat hspu
Competition: 1 Legless per round, handstand walk 32’ per round
Endurance: Row 1500m per round

Time Cap: 25 Min.

Thursday, 1-12 WOD

Technique:
9 Min. EMOM, Full Clean
-3 Sets of 1 Rep @ 70% of 1RM
-3 Sets of 1 Rep @ 75%
-3 Sets of 1 Rep @ 80%
WOD:
5RFT:
-15 GHD Sit Ups
-10 Thrusters, 95/65lb
-100’ Sled Push, 225/160lb
Modify: Ab Mat, less wt
Scale: 3RFT
50+: 75/50lb, 180/135lb
Competition: 115/80lb, 270/225lb
Endurance: Add 500m Row to Each Round.

Time Cap: 20 Min.

Wednesday, 1-11 WOD

Strength:
Deadlift, Touch and Go Only
For Weight:
3-3-3-3-3
WOD:
With Kettlebells 35/25lb, do:
Buy In: 200m KB Farmer’s Walk
4 Rounds of:
-30 Unbroken KB Swings
-20 KB Thrusters
Cash Out: 200m KB Farmer’s Walk
Modify: Less wt
Scale:2 Rounds
50+: 25/15lb
Competition: 53/35lb
Endurance: Farmer’s Walk 800m, 5 Rounds

Time Cap: 25 Min.

Tuesday, 1-10 WOD

Technique:
9 Min. EMOM, Split Jerk
-3 Sets of 1 Rep @ 70% of 1RM
-3 Sets of 1 Rep @ 75%
-3 Sets of 1 Rep @ 80%
WOD:
For Time:
-30 Pull Ups
-30 Box Jump, 30/24”
-Run 400m
-20 Pull Ups
-20 Box Jump
-Run 800m
-10 Pull Ups
-10 Box Jump
-Run 1 Mile
Modify: Banded/Jumping, less ht
Scale: 1/2 of all
50+: Purple band, 24/20” step ups ok
Competition: Chest to Bar, 36/30”
Endurance: Double the Runs


Time Cap: 30 Min.

Monday, 1-9 WOD

Technique:
9 Min. EMOM, Full Snatch
-3 Sets of 1 Rep @ 70% of 1RM
-3 Sets of 1 Rep @ 75%
-3 Sets of 1 Rep @ 80%
WOD:
7 Rounds of: 
In 1 Minute:
-15 Wall Ball, 20/14lb to 10/9’
-With Time Remaining, max Double Unders
-Rest 1 Min.
Modify: less wt, single unders
Scale: 3 Rounds
50+: 16/10lb
Competition: 30/20lb

Endurance: 10 Rounds