Sunday, 4-2 WOD

Strength:
Front Squat for Wt.
3-3-3-3-3
WOD:
8RFT:
-25 Double Unders
-20 Sit Ups
-15 Back Extensions
Modify: Single Unders x 3
Scale: 4RFT
Endurance: 10RFT

Time Cap: 30 Min.

Saturday, 4-1 WOD

“Partner WOD”
8 Rounds of:
-Partner A Rows 200m
-Partner B Rows 200m
followed by, with the clock still running:
8 Rounds of:
-Partner A Runs 200m
-Partner B Runs 200m
Scale: 4-6 Rounds of each
Competition: Vested, 20/14lb

Endurance: 16 Rounds of Each

Friday, 3-31 WOD

5 Rounds for reps:
-Max continuous Wall Ball, 20/14lb to 10/9’
-Rest 2 Min.
-Max Pull Ups
-Rest 2 Min.
Modify: Banded, less wt
Scale: 3 Rounds
50+: Purple Band, 16/10lb
Competition: Chest to Bar, 30/20lb

Endurance: Set the WOD so that you can do at least 20 reps per movement throughout.

Thursday, 3-30 WOD

Strength:
For Wt. 
20 Min to Max 1 Turkish Get Up On Each Arm With A Barbell
WOD:
3RFT:
-10 Power Snatch, 115/80lb
-10 Front Rack Lunges, 115/80lb
-10 Push Press, 115/80lb
Modify: less wt
Scale: 2RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: 5RFT

Time Cap: 25 Min.

Wednesday, 3-29 WOD

8 Min. EMOM
-1 Full Clean and 1 Split Jerk @ 80% of 1RM
WOD: 
20 Min. AMRAP:
-Run 400m
-15 GHD Sit Ups
-100’ Sled Push, 135/95lb
Modify: Ab mat
Scale: 12 Min. AMRAP
Competition: 180/135lb

Endurance: 30 Min. AMRAP, Run 800s

Tuesday, 3-28 WOD

Strength:
Back Squat for Wt.
3-3-3-3-3
WOD:
3RFT:
-5 Muscle Ups
-15 Burpees
-25 Box Jumps, 24/20”
Modify: Banded or bar MU x 1, or Pull ups and dips x 2
Scale: 5-10-15
50+: Pull Ups, Box Jump 20/18” step up ok
Competition: Vested, 20/14lb
Endurance: Add a 1000m Row to each round.

Time Cap: 25 Min.

Monday, 3-27 WOD

8 Min. EMOM
-1 Snatch Pull + 1 Full Snatch @ 80% of 1RM
WOD
For Time:
-25 Handstand Push Ups
-5 Hanging Power Cleans, 135/95lb
-15 HSPU
-15 HPC
-5 HSPU
-25 HPC
Modify: less wt, ab mat or box hspu
Scale: 15/10/5 vs 5/10/15
50+: 2 ab mat, 95/65lb
Competition: 6” Parellette, 155/105lb
Endurance: 35/25/15 vs 15/25/35

Time Cap: 20 Min.

Sunday, 3-26 WOD

For Time: 
21-15-9
-Kettlebell Swings, 70/53lb
-Overhead Squats, 95/65lb
-Pull Ups
Modify: less wt, banded
Scale: 15-12-9
50+: 53/35lb, 75/55lb, Purple Band
Competition: 135/95lb, Chest to Bar
Endurance: 27-21-15-9

Time Cap: 20 Min.

Saturday, 3-25 WOD

For Time:
-Row 1000m
-75 Push Ups
-50 Sumo Deadlift High Pull, 95/65lb
-75 Push Ups
-Row 1000m
Modify: Knees push ups, less wt
Scale: 1/2 of all
50+: 75/55lb
Competition: 4” Deficit push ups, 115/80lb
Endurance: Double the rows

Time Cap: 20 Min.

Friday, 3-24 WOD


Friday 3/24 WOD: WORKOUT 17.5
10 rounds for time of:
9 thrusters
35 double-unders
TIME CAP: 40min
Rx’d:
(Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Masters 55+:
Men use 65 lb.
Women use 45 lb.
Scaled:
(Ages 16-54)
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders
Scaled Teenagers 14-15:
Boys use 45 lb. and perform single-unders
Girls use 35 lb. and perform single-unders
Scaled Masters 55+:
Men use 45 lb. and perform single-unders
Women use 35 lb. and perform single-unders

Thursday, 3-21 WOD

1.WOD:
8RFT:
-Run 200m

-Rest 2 Min.

2.ROM WOD! (Range of Motion WOD)

Wednesday, 3-22 WOD: ANNIE

8 Min. EMOM
-1 Clean Pull + 1Full Clean @80% of 1RM

WOD: 
“Annie”
For Time:
50-40-30-20-10
-Double Unders
-Sit Ups

Modify: single unders x 3
Scale: Start @ 40s
Competition: GHD

Endurance: 60-50-40-30-20-10

Tuesday, 3-21 WOD: Filthy 50

“Filthy 50”

For Time:
-50 Box Jumps, 24/20”
-50 Jumping Pull Ups
-50 KB Swings, 35/25lb
-50 Walking Lunges
-50 Knees to Elbows
-50 Push Press, 45/35lb
-50 Back Extensions
-50 Wall Ball, 20/14lb to 10/9’
-50 Burpees
-50 Double Unders
Modify: less ht, less wt, knee raises, single unders x 3
Scale: Terrible 25

50+: BJ 20/18” step up ok, KB 25/15lb, PP 35/15lb, WB 16/10lb

Monday, 3-20 WOD

Strength:
Front Squat for wt.
3-3-3-3-3

WOD:
8RFT:
-1 Rope Climb to 15’
-5 Ring Dips
-1 Rope Climb

-5 Handstand Push Ups

Modify: Up/Downs x 2 or climb to 10’, banded, box or ab mat hspu
Scale: 4RFT
50+: Climb to 10’, purple band, 2 ab mats
Competition: legless, 4” Deficit hspu
Endurance: Add 250m Row to each round
Time Cap: 30 Min.

Sunday, 3-19 WOD: LYNN

“Lynne”

5 Rounds for max reps. 
There is no time component.  
Rest as needed between movements and sets.

-Max Body Wt Bench Press
-Max Pull Ups

Modify: less wt, banded
Scale: 3 Rounds

50+: Purple band, 70% BW

Saturday, 3-18 WOD

WOD:

1 mile run
75 Kettlebell Swings, 70/53lb
1 mile run
Modify: less wt
Scale: 40 reps, 800m runs
50+: 53/35lb
Endurance: double runs


Friday, March 17, 2017: 17.4

WORKOUT 17.4
Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Rx’d:
(Ages 16-54)

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Teenagers 14-15:
Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled:
(Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Teenagers 14-15:
Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.

Thursday, 3-16 WOD

Strength:
For Wt, Shoulder Press
3-3-3-3-3
WOD:
12 Min. AMRAP:
-12 Sumo Deadlift High Pull, 95/65lb
-12 Burpees over the bar
-12 Front Rack Lunges, 95/65lb
Modify: less wt
Scale: 6 Min. AMRAP
50+: 75/55lb
Competition: 135/95lb
Endurance: 20 Min. AMRAP

Wednesday, 3-15 WOD

Strength:
Back Squat for wt
3-3-3-3-3
WOD:
For Time:
30-20-10
-Wall Ball, 20/14lb to 10/9'
-Power Snatch, 95/65lb
Modify: less wt
Scale: 20-10-5
50+: 16/10lb, 75/55lb
Competition: 30/20lb, 135/95lb
Endurance: 35-25-15-5
Time Cap: 25 Min.

Tuesday, 3-14 WOD "Suzie's Goodbye Obstacle Day"

For Time:
-Run 800m
-80 Battle Rope
-Run 800m
-12 Atlas Stone lifts, 105/75lb
-400m Waiters Walk, 45/35lb
-50 Sledgehammers
-400m Waiters Walk
-20 Tire Flips
Modify: less wt
Scale: 1/2 reps
50+: stone 75/45lb, waiters walk 35/25lb
Competition: Vested, 20/14lb
Endurance: 2RFT
Time Cap: 35 Min.

Monday, 3-13 WOD

WOD:
8RFT:
-5 Clean & Jerk, 135/95lb
-10 Box Jumps, 24/20"
-20 Sit Ups
Modify: less wt, less ht
Scale: 4RFT
50+: 95/65lb, 20/18" step ups ok
Competition: 165/115lb
Endurance: 10RFT
Time Cap: 30 Min.

Sunday, 3-12 WOD

Partner WOD:
Row 8k for time.
*Partner A rows for 1 Min, then partner B rows for 1 min continually exchanging.
Scaled: 4K
Endurance: Do it alone.
Time Cap: 45 Min

Saturday, 3-11 WOD

WOD:
4RFT:
-15 Thrusters, 95/65lb
-40 Double Unders
-15 Kettlebell Swings, 70/53lb
Modify: less wt, single unders x 3
Scale: 2-3RFT
50+: 75/55lb, 53/35lb
Competition: 115/80lb
Endurance: 5RFT, Add 400m Run to each round
Time Cap: 25 Min.

Friday, 3-10 "CrossFit 17.3"

"CrossFit 17.3"
WORKOUT 17.3
Prior to 8:00, complete: 3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.) Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.) *Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.) Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
VARIATIONS
Rx’d: (Ages 16-54) Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb.
Teenagers 14-15:
Chin-over-bar pull-ups Squat snatches Boys use 75-105-135-155-185-205 lb. Girls use 45-75-95-115-135-155 lb.
Masters 55+:
Chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted
Men use 75-105-135-155-185-205 lb. Women use 45-75-95-115-135-155 lb.
Scaled:
(Ages 16-54) Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.
Scaled Teenagers 14-15:
Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Boys use 45-75-95-115-135-155 lb. Girls use 35-55-65-75-95-105 lb.
Scaled Masters 55+:
Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.

Thursday, 3-9 WOD

WOD:
4RFT:
-Run 400m
-20 Burpees
-20 Reverse Burpees
Scale: 2-3RFT
Competition: Wear Vest, 20/14lb
Endurance: 6RFT
Time Cap: 35 Min.

Wednesday, 3-8 WOD

Technique:
Split Jerk, 8 Min. EMOM, 1 Rep @ 75% of 1RM
WOD:
12 Min. AMRAP:
-3 Overhead Squats, 95/65lb
-5 Pull Ups
-7 Box Jumps, 24/20”
Modify: less wt, less ht, banded or jumping 
50+: 75/55lb, purple band, 20/18” step ups
Competition: 135/95lb, Chest to Bar, 30/24”

Endurance: 24 Min.

Tuesday, 3-7 WOD

Technique: 
Full Clean, 8 Min. EMOM, 1 Rep @ 75% of 1RM
WOD:
For Time:
-5 Rope Climb to 15’
-10 Back Squat, 135/95lb
-5 GHD Sit Ups
-4 Rope Climb
-10 Back Squat
-10 GHD 
-3 Rope Climb
-10 Back Squat
-15 GHD
-2 Rope Climb
-10 Back Squat
-20 GHD
-1 Rope Climb
-10 Back Squat
-25 GHD
Modify: Ab Mat, Climb to 10’ or up/downs x 2, less wt
Scale: Start @ 4 Rope Climb, stop @ 20 GHD
50+: 95/65lb, Climb to 10’
Competition: Legless, 185/125lb
Endurance: Add 20 Burpees to each set of Back Squats

Time Cap: 30 Min.

Monday, 3-6 WOD

Technique: 
Full Snatch, 8 Min. EMOM, 1 Rep @ 75% of 1RM
WOD:
For Time:
-Row 75 Cal
-75 Push Press, 75/55lb
-75 KB Swings, 53/35lb
Modify: less wt
Scale: 50 of each
50+: 64/45lb, 35/25lb
Competition: 95/65lb, 70/53lb
Endurance: 2RFT

Time Cap: 20 Min.

Sunday, 3-5 WOD

For Time: 
-Run 800m
-40 Wall Ball, 20/14lb to 10/9’
-40 Power Snatch, 95/65lb
-40 Wall Ball
-Run 800m
Modify: less wt
Scale: 1/2 of all
50+: WB 16/10lb, Snatch 75/55lb
Competition: WB 30/20lb, Snatch 115/80lb
Endurance: Double the runs, do 50s

Time Cap: 30 Min.

Saturday, 3-4 WOD

WOD: 
5RFT:
10 Deadlifts, 225/145lb
20 Push Ups
40 Double Unders
Modify: less wt, single unders x 3
Scale: 3RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: 7RFT

Time Cap: 25 Min.

Friday, 3-3-17 WOD: 17.2

3-3-17 Friday WOD:  WORKOUT 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
 50-ft. weighted walking lunge
 16 toes-to-bars*
 8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups*
 8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Teenagers 14-15:
Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups
Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-up