Sunday, 12-3 WOD "Tina and Jeff's Goodbye WOD"

Partner WOD, 1 Person works while the other rests, for time do:
-60 Deadlift
-50 Back Squat
-40 Hang Power Clean
-30 Shoulder to Overhead
-20 Front Rack Lunges
*EMOM 3 Pull Ups for both partners.
Rx: 115/80lb
Modify: Less wt
Scale: 1/2 Reps
50+: 95/65lb
Competition: 135/95lb
Endurance: 2RFT
Time Cap: 30 Min.

Saturday, 12-2 "Goat Day"

“Goat Day”
Bring a Friend for Free
Practice what you suck at
Supplemental lifting
Perform any WOD you missed during the week

Friday, 12-1 WOD

4RFT:
-100m Sled Push, 150/115lb
-40 Push Ups
-25 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 1/2 Distance and reps
50+: 135/90lb
Competition: 180/135lb
Endurance: Add 30 Burpees per round :-)

Thursday, 11-30 WOD "Fran"

Strength:
Bench Press for wt
4-4-4-4-4
Post wt x reps
WOD:
“Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Modify: less wt, banded
Scale: 15-12-9
50+: 75/55lb, purple band

Endurance: post time and repeat in reverse order

Wednesday, 11-29 WOD "Quiz Day"

Technique:
8 Min. EMOM
-1 Full Snatch @ 85% of 1RM
WOD:
7 Min. AMRAP:
-15 Russian Kettlebell, 70/53lb
-25 Air Squats
-35 Double Unders
Modify: less wt, single unders x 2
50+: 53/35lb
Endurance: Add 500m Row to each round and go 25 Min.

Tuesday, 11-28 WOD

Strength:
Overhead Squat for wt
2-2-2-2-2
Post wt x reps
WOD:
3RFT:
-40 Wall Ball, 20/14lb to 10/9’
-40 Back Extensions
-Run 800m
Modify: less wt
Scale: 1/2 Distance and reps
50+: 16/10lb
Competition: Vested, 20/14lb
Endurance: Run 1 Mile each round
Time Cap: 30 Min.

Monday, 11-27 WOD

Strength
Deadlift for wt
5-5-5-5-5
Post wt x reps.  Touch and Go
WOD:
For Time:
-Row 50 Cal.
-40 Burpees
-30 Box Jumps, 30/24”
-20 Handstand Push Ups
-10 Muscle Ups
Modify: Less Ht, Ab Mat or Box HSPU, Ring Dips x 2
Scale: 1/2 Reps
50+: 24/20”, 2 Ab Mats, Ring Dips x 2 with Purple Band
Competition: 36/30”, 6” Parellettes
Endurance: 2RFT
Time Cap: 25 Min.

Sunday, 11-26 WOD

WOD:
4RFT:
-15 Thrusters, 75/55lb
-40 Double Unders
-15 Sumo Deadlift High Pull, 75/55lb
-15 GHD Sit Ups
Modify: less wt, single unders x 3, ab mat
Scale: 2-3 Rounds
50+: 55/35lb
Competition: 95/65lb
Endurance: 6RFT
Time Cap: 30 Min.

Saturday, 11-25 "Goat Day"

“Goat Day”
Bring a Friend for Free
Practice what you suck at
Supplemental lifting
Perform any WOD you missed during the week

Friday, 11-24 WOD "Randy"

“Randy”
For Wt.
Overhead Squat
3-3-3-3-3
Record total wt x reps completed.
WOD:
“Randy”
-75 Snatches (Power or Squat), 75/55lb
Modify: less wt
Scale: less reps
50+: 55/35lb
Competition: 95/65lb
Endurance: Run 2 Miles immediately upon completion

Thanksgiving Day WOD!!!

4RFT:
-400m Farmer’s Carry, 70/50lb
-15 Tire Flips
-30 Alternating Sledge Hammers, 16/8lb
Scale: 2RFT
Competition: 106/70lb
Endurance: 6RFT

Wednesday, 11-22 WOD

Technique:
8 Min. EMOM
-2 Full Clean and Split Jerk @ 75% of 1RM
WOD:
For Time:
-40 Russian Twists (Over and Back), 20/14lb
-35 Alternating Dumbbell Snatch, 50/35lb
-30 Wall Ball, 20/14lb to 10/9’
-25 Pull Ups
-20 Handstand Push Ups
Modify: Less wt, Banded, Ab Mat or Box HSPU
Scale: Start @ 30 and go down to 10
50+: 16/10lb, 40/25lb, Purple Band, 2 Ab Mat
Competition: 30/20lb, 60/40lb, Chest to Bar, 4” Deficit
Endurance: Start @ 50 and go down to 30
Time Cap: 20 Min.

Tuesday, 11-21 WOD

Strength:
For Wt.
Front Squat
3-3-3-3-3
Record total wt x reps achieved
WOD:
3RFT:
-30 Russian KB Swings, 53/35lb
-30 Push Press, 95/65lb
-30 Air Squats
Modify: less wt
Scale: 1/2 reps
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb
Endurance: 5RFT
Time Cap: 15 Min.

Monday, 11-20 WOD "Quiz Day"

"Quiz Day"
Technique:
8 Min. EMOM
-2 Full Snatch @ 75% of 1RM
WOD:
10RFT:
-10 Walking Lunges
-10 Push Ups
-50m Sprint
Scale: 5RFT
Competition: Vested, 20/14lb
Endurance: 20RFT
Time Cap: 15 Min.

Sunday, 11-19 WOD

Strength:
Every 90 Sec. for 5 Rounds,
-3 Back Squat @ 80% of 1RM
WOD:
For Time:
30-20-10
-Power Cleans, 115/80lb
-Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 20-10-5
50+: 95/65lb, 16/10lb
Competition: 135/95lb, 30/20lb to 10’
Endurance: 40-30-20-10
Time Cap: 20 Min.

Saturday, 11-18 "Goat Day"

“Goat Day”
-Extra Lifting
-Work weak points
-Make up missed WOD

-Bring a friend for free

Friday, 11-17 WOD "Happy Anniversary to the Colliers!"

“Happy 40th Anniversary to the Colliers!”
For Time:
-40 Pull Ups
-40 Push Press, 75/55lb
-40 GHD Sit Ups
-40 Burpees
-40 Pistols (alternating)
-4 Rope Climb to 15’
-0 Deadlifts, 500/350lb
Modify: less wt, banded, ab mat, air squats x 2
Scale: 25 of each
50+: Purple Band, 55/35lb, Air Squats x 2, Climb to 10’
Competition: Chest to Bar, 95/65lb, Goblet Pistols, 35/25lb, Legless
Endurance: 2RFT
Time Cap: 30 Min.

Thursday, 11-16 WOD

Strength:
For Wt. Deadlift touch and go
5-5-4-4-3-3
WOD:
10 Min. AMRAP
-10 Thrusters, 95/65lb
-10 Box Jump, 24/20”
-10 Kettlebell Swings, 70/53lb
Modify: less wt, less ht
50+: 75/55lb, 20/18” step ups, 53/35lb
Competition: 115/80lb, 30/24”
Endurance: 25 Min. Add 500m Row to each round

Wednesday, 11-15 WOD

Strength:
For Wt. Front Squat
5-5-4-4-3-3
WOD:
10RFT:
-Run 200m
-Rest 1 Min.
Scale: 5RFT

Tuesday, 11-14 WOD

Technique:
8 Min. EMOM:
-1 High Hang Power Clean + 1 Split Jerk @ 70% of 1RM C & J
WOD:
-50 Double Unders
-Row 50 Cal
-20 HSPU
-50 Double Unders
-20 HSPU
-Row 50 Cal
-50 Double Unders
Modify: Single unders x 3, less wt
Scale: 25 of each
50+: 35/25lb
Competition: 70/53lb
Endurance: 75 of each
Time Cap: 25 Min.

Monday, 11-13 WOD "Jeremy"

Technique:
8 Min. EMOM:
-2 High Hang Power Snatch @ 70% of 1RM Full Snatch
WOD:
“Jeremy”
For Time:
21-15-9
-Overhead Squats, PVC
-Burpees
Competition: 95/65lb
Endurance: 3RFT


Sunday, 11-12 WOD "Christine"

“Christine”
3RFT:
-500m Row
-12 Bodyweight Deadlifts
-21 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 2RFT
50+: 20/18” step ups
Competition: 30/24”, 1.5 x BW
Endurance: Row 1500m Per Round

Saturday, 11-11 "Goat Day"

Work Goats,
Catch up on any missed WOD
Extra lifting
Bring a Friend for FREE

Friday, 11-10 WOD

5RFT:
-Run 400m
-5 Thrusters, 115/80lb
-7 Power Cleans, 115/80lb
Modify: less wt
Scale: 2-4RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: 7RFT

Time Cap: 30 Min.

Thursday, 11-9 WOD

Technique:
8 Min. EMOM:
-2 Shoulder Press + 1 Split Jerk @ 80% of 1RM Shoulder Press
WOD:
For Time:
40-30-20-10
-GHD Sit Ups
-Kettlebell Russian Swings, 70/53lb
-Push Ups
Modify: Ab Mat, less wt
Scale: Start @ 30s
50+: 53/35lb
Competition: HSPU, American Swings
Endurance: 50-40-30-20-10
Time Cap: 25 Min.

Wednesday, 11-8 WOD "Quiz Day"

Technique:
8 Min. EMOM
-2 Front Squats + 1 Full Clean @ 70% of 1RM
WOD:
For Time:
-50 Double Unders
-5 Rope Climb to 15’
-40 Double Unders
-4 Rope Climb
-30 Double Unders
-3 Rope Climb
-20 Double Unders
-2 Rope Climb
-10 Double Unders
-1 Rope Climb
Modify: Single Unders x 3, Climb to 10’ or Up/Downs x 2
Scale: Start @ 40 or 30
50+: Climb to 10’
Competition: Legless
Endurance: Add a Cal Row to equal Double Under for each round
Time Cap: 20 Min.

Tuesday, 11-7 WOD "Karen"

Technique:
8 Min. EMOM
-2 Overhead Squats + 1 Full Snatch @ 70% of 1RM
WOD:
“Karen”
For Time:
-150 Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 75
50+: 16/10lb
Competition: 30/20lb to 10’
Endurance: Finish and then immediately run 2 Miles.

Monday, 11-6 WOD

Strength:
Back Squat, for wt.
5-5-4-4-3-3
WOD:
7 Min. AMRAP:
-7 Pull Ups
-7 Ring Dips
-7 Burpees
Modify: Banded
50+: Purple Bands
Competition: Chest to Bar
Endurance: Make it a 20 Min. AMRAP, but 20 Burpees per round.