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