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.