Thursday, 3-2 WOD

Strength:
Bench Press for wt, 
5-5-5-5-5
WOD:
For Time:
21-15-9
-Kettlebell Swings, 53/35lb
-Box Jump, 24/20”
Modify: less wt, less ht
50+: 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”
Endurance: Run 1 Mile with every round

Time Cap: 10 Min.

Wednesday, 3-1 WOD

For Time:
-Row 1K
-50 Burpees
-50 Double Unders
-50 Sit Ups
-50 Burpees
-50 Double Unders
-50 Sit Ups
-Row 1K
Modify: Single unders x 3
Scale: Stop after first 50 sit ups
Competition: GHD
Endurance: 2RFT

Time Cap: 40 Min.

Tuesday, 2-28 WOD "Grace"

Strength:
Back Squat for wt
3-3-3-3-3
WOD: 
“Grace”
-30 Clean and Jerks, 135/95lb
*Power or Full Clean, any shoulder to overhead
Modify: less wt
50+: 115/80lb
Competition: 165/115lb

Endurance: Finish with a 5k Row

Monday, 2-27 WOD

Technique:
8 Min. EMOM @ 70% of 1RM Full Sntatch
-3 Snatch Balance
WOD: 
3RFT:
-Run 400m
-15 Overhead Squats, 95/65lb
-15 Handstand Push Ups
Modify: less wt, box or ab mat hspu
Scale: 2RFT
50+: 75/55lb, 2 ab mat
Competition: 135/95lb
Endurance: 4 Rounds, and run 800s instead of 400s

Time Cap: 25 Min.

Sunday, 2-26 WOD

WOD:
3RFT:
-Row 1000m or 800m run
-50 Push Ups
-25 GHD sit-ups or 50 ab mat
Modify: less wt
Scale: 1-2RFT
50+: 40/25lb
Competition: HSPU, 70/53lb KB Snatch
Endurance: 5RFT

Time Cap: 40 Min.

Saturday, 2-25 WOD "Fran"

“Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Modify: less wt, banded
Scale: 15-12-9
50+: 75/55lb, purple band
Competition: 135/95lb, Chest to Bar
Endurance: 21-18-15-12-9-6-3
Time Cap: 20 Min.


Friday, 2-24 WOD "CrossFit Open 17.1"

"CrossFit Open 17.1"

WORKOUT 17.1 
For time:
10 snatches
15 burpee box jump-overs 
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
Time cap: 20 minutes
Rx’d:
(Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled:
(Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Thursday, 2-23 WOD

For Wt., Hang Squat Snatch
3-3-3-3-3
WOD:
4RFT:
-Run 400m
-25 KB Swings, 53/35lb
-15 Toes to Bar
Modify: knee raises, less wt
Scale: 3RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: 7RFT

Time Cap: 25 Min.

Wednesday, 2-22 WOD

2RFT:
-70 Double Unders
-35 Box Jumps, 24/20”
-17 Back Squat, 135/95lb
-8 Rope Climb to 15’
-4 Shoulder to Overhead, 135/95lb
Modify: single unders x 3, less ht, less wt, up downs x 2 or climb to 10’
Scale: 1RFT
50+: BJ 20/18” step ups ok, 95/65lb, climb to 10’
Competition: BJ 30/24”, 185/125lb
Endurance: 3RFT

Time Cap: 25 Min.

Tuesday, 2-21 WOD

For Wt., Shoulder Press
3-3-3-3-3
WOD:
For Time:
21-15-9
-Full Clean, 135/95lb
-Handstand Push Ups
Modify: less wt, ab mat or box hspu
Scale: 15-12-9
50+: 95/65lb, 2 ab mat
Competition: 155/105lb, Strict hspu
Endurance: 27-21-15-9

Time Cap: 20 Min.

Monday, 2/20 WOD

Technique:
8 Min. EMOM @ 75% of 1RM Full Snatch
-1 Power Snatch + 1 Overhead Squat + 1 Full Snatch
WOD
For Time:
-50 GHD Sit Ups
-50 Wall Ball, 20/14lb to 10/9’
-50 Burpees
Modify: less wt, ab mat
Scale: 25 of each
50+: 16/10lb 
Competition: 30/20lb
Endurance: 2RFT
Time Cap: 20 Min.


Sunday, 2-19 WOD

Closed for President's Day

Saturday, 2-18 WOD

WOD:
3RFT: 
-Run 800m
-15 Handstand Push Ups
-25 Pull Ups
Modify: less wt, ab mat or box
Scale: 2RFT
50+: 2 Ab Mat, Purple band
Competition: 4” Deficit, Chest to Bar
Endurance: 4RFT

Time Cap: 40 Min.

Friday, 2-17 WOD "CrossFit Open 15.5"

WOD:
“CrossFit 15.5”
For Time:
27-21-15-9
-Row For Calories
-Thrusters, 95/65lb
Modify: less wt
Scale: 15-12-9
Competition: 115/80lb
Endurance: Add 18, 12, 6, and 3

Time Cap: 15 Min.

Thursday, 2-16 WOD

Strength: For Wt.
Push Press
3-3-3-3-3
WOD:
For Time:
-Row 100 Cal
-100 Battle Rope
-100 Double Unders
Modify: Lighter rope, single unders x 3
Scale: 50s
50+: Ladies rope/1 end of ladies rope
Competition: Wear a vest, 20/14lb
Endurance: 2RFT

Time Cap: 20 Min.

Wednesday, 2-15 WOD "The Chief"

WOD:
“The Chief”
Max Rounds in 3 Min. of:
-3 Power Cleans, 135/95lb
-6 Push Ups
-9 Squats
Rest 1 Minute. Repeat for 5 cycles.  Start again where you left off.
Post Rounds and reps of last unfinished round.
Modify: less wt
Scale: 3 Cycles
50+: 115/80lb

Endurance: 10 Cycles

Tuesday, 2-14 WOD

Strength:
Every 90 Sec for 5 Rounds @ 80% of 1RM Front Squat:
-2 Front Squat + 4 Back Squat
WOD:
For Time: 
21-15-9
-Deadlift, 225/145lb
-Ring Dips
Modify: Banded, less wt
Scale: 15-12-9
50+: 185/125lb
Competition: 275/185lb
Endurance: 27-21-15-9
Time Cap: 18 Min.


Monday, 2-13 WOD

Technique:
8 Min. EMOM
-1 Snatch Pull + 1 Full Snatch @ 80% of 1RM
WOD:
3RFT:
-15 Overhead Squats, 95/65lb
-25 Box Jumps, 24/20”
-35 Kettlebell Swings, 53/35lb
Modify: less wt, less ht
Scale: 2RFT
50+: 75/50lb, 35/25lb, 20/18” step ups ok
Competition: 115/80lb, 70/53lb, 30/24”
Endurance: 4RFT
Time Cap: 25 Min.

Sunday, 2-12 WOD

WOD:
For Time:
-50 Back Extensions
-5 Wall Walks
-50 Sumo Deadlift High Pull, 75/55lb
-50 Toes To Rings
-400m Waiters Walk, 45/25lb
Modify: less wt, knee raises
50+: 65/45lb, 25/15lb
Competition: 95/65lb
Endurance: 2RFT
Time Cap: 25 Min.

Saturday, 2-11 WOD

WOD:
For Time:
-6 Muscle Ups
-2 Thrusters, 115/80lb
-5 Muscle Ups
-4 Thrusters
-4 Muscle Ups
-6 Thrusters
-3 Muscle Ups
-8 Thrusters
-2 Muscle Ups
-10 Thrusters
-1 Muscle Up
-12 Thrusters
Modify: Banded or Bar x 1, or 2 Dip + 1 Pull Up, less wt
Scale: Start at 5 Muscle Ups, stop at 10 Thrusters
50+: Pull Ups instead, 95/65lb
Competition: 155/105lb
Rx+: 135/95lb
Endurance: Finish with 800m Row and 800m Run
Time Cap: 25 Min.

Friday, 2-10 "Nuts"

WOD: 
“Nuts”
For Time:
-10 Handstand Push Ups
-15 Deadlifts, 250/165lb
-25 Box Jumps, 30/24”
-50 Pull Ups
-100 Wall Ball, 20/14lb to 10/9’
-200 Double Unders
-Run 400m with a 45/25lb plate
Modify: Less wt, ab mat or box hspu, less ht, banded or jumping
Scale: 1/3-1/2 of all
50+: 2 ab mat, purple band, 16/10lb, 205/135lb, 24/20” step ups ok
Endurance: just kidding

Thursday, 2-9 WOD

Strength:
Every 90 Sec., @ 75% of 1RM Front Squat,
-3 Front Squat and 6 Back Squat
WOD:
5RFT:
-Row 400m
-10 Push Press, 95/55lb
-10 Power Clean, 95/55lb
-10 GHD Sit Ups
Modify: Ab Mat, less wt
Scale: 3RFT
50+: 65/45lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 10RFT
Cap: 30 Min.

Wednesday, 2-8 WOD

Technique:
8 Min. EMOM at moderate wt.
-3 Snatch Balance
WOD:
5RFT:
-Run 400m
-7 Ring Dips
-10 KB Swings, 70/53lb
Modify: less wt, banded
Scale: 3RFT
50+: Purple band, 53/35lb
Competition: Wear Vest, 20/14lb
Endurance: Run 800s
Time Cap: 25 Min.

Tuesday, 2-7 WOD

Strength:
For Wt:
Overhead Squats
3-3-3-3-3
WOD:
10 Min. AMRAP:
-10 Power Snatch, 95/65lb
-10 Front Rack Lunges, 95/65lb (alternating, walking or in place)
Modify: less wt
Scale: 7 Min. AMRAP
50+: 75/55lb
Competition: 115/80lb
Endurance: 25 Min. AMRAP, Add 200m Sprint and 20 Double Unders (60 Singles) to each round

Monday, 2-6 WOD

Technique:
8 Min. EMOM @ 80% of 1RM
-1 Full Clean and Split Jerk
WOD:
10RFT:
-1 Rope Climb to 15’
-10 Burpees
Modify: Climb to 10’ or up/downs x 2
Scale: 6RFT
50+: Climb to 10'
Competition: Legless
Endurance: 20RFT
Time Cap: 15 Min.