Sunday, Jan 7 WOD

Strength:
Overhead Squats For Wt.
3-3-3-3-3
Post sum total of wt successfully used
WOD:
5 Min. AMRAP:
-5 Hang Power Cleans, 135/95lb
-5 Shoulder to Overhead, 135/95lb
Modify: less wt
50+: 95/65lb
Competition: 155/105lb
Endurance: 25 Min. and add 800m Run for every 2 rounds completed

Saturday, Jan 6 "Partner WOD"

Partner WOD:
-Partner A Holds Box, while
-Partner B does 50 Burpees
Switch and repeat
-Partner A Holds Rod while
-Partner B  does 50 Wall Ball, 20/14lb to 10/9’
Switch and Repeat
-Partner A Holds Ball while
-Partner B does 50 GHD Sit Ups
Switch and Repeat
Modify: less wt, ab mat
Scale: 20-30 of each
50+: 16/10lb
Competition: 30/20lb
Endurance: 75 of each
Time Cap: 35 Min.

Friday, Jan 5 WOD

Technique:
12 Min EMOM @ 75% of 1RM
-Split Jerk
WOD: For Time
50-40-30-20-10
-Burpees
-Double Unders
Modify: Single Unders x 3
Scale: Start @ 30s
Competition: Vested, 20/14lb
Endurance: 60-50-40-30-20-10
Time Cap: 25 Min.

Thursday, Jan 4 WOD "Elizabeth"

Strength:
For Wt, Back Squat
3-3-3-3-3
Post sum total of wt successfully used
WOD:
“Elizabeth”
For Time:
21-15-9
-Squat Clean, 135/95lb
-Ring Dips
Modify: less wt, banded or on a box
Scale: 15-12-9
50+: 95/65lb, purple band
Competition: 155/105lb, Muscle Ups
Endurance: 27-21-15-9

Wednesday, Jan 3 WOD

Technique:
12 Min. EMOM @ 75% of 1 Rep Max
-1 Full Snatch
WOD:
2RFT:
-5 Rope Climb
-30 Russian KB Swings, 70/53lb
-20 Handstand Push Ups
Modify: Climb to 10’ or Up/Downs x 2, less wt, Ab Mat or Shoulder Taps or box hspu
Scale: 2/15/10
50+: Climb to 10’, 53/35lb, 2 Ab Mats
Competition: L Sit Climb 2 per round, 88/70lb, 4” Deficit
Endurance: 3RFT
Time Cap: 20 Min.

Tuesday, Jan 2 WOD:

Strength:
Deadlift For Wt
3-3-3-3-3
Post sum total of wt successfully used
WOD:
For Time:
25-15-5-15-25
-Pull Ups
-Box Jump, 24/20”
Modify: Banded, less ht
Scale: Go 15-5-15
50+: Purple Band, 20/18” step ups
Competition: Chest to Bar, 30/24”
Endurance: 35-25-15-5-15-25-35
Time Cap: 25 Min.

Sunday, 12-31 "New Year's Eve WOD"

“2017 New Year Partner WOD”
For Time:
-600 Single Unders
-300 Sit Ups
-300 Squats
-200 Sledgehammers, 16/8lb
-200 Push Ups
-250 Walking Lunges
-150 Back Extensions
-18 Turkish Get Ups, 35/25lb
*Break up any way, 1 partner working while other rests.
Modify: less wt
Scale: Team up with group of 3 or 4.  If alone, do 100/50/50/20/30/25/30/25/2
50+: 25/15lb
Competition: Vested, 20/14lb, 53/35lb
Endurance: Do it alone.

Saturday, 12-30 Partner WOD

Partner WOD:
Partner A works 1 Min.
-3 Power Snatch, 95/65lb
-3 Thrusters, 95/65lb
-Row the remainder of the minute
Switch and Repeat
Post time of Rowing 3200m
Modify: less wt
Scale: 2000m
50+: 75/55lb
Rx+: 115/80lb
Competition: 135/95lb
Endurance: 5000m

Friday, 12-29 WOD

For Time:
21-15-9
-Chest to Bar Pull Ups
-Handstand Push Ups
-Kettlebell Swings, 53/35lb
-Ring Dips
Modify: Banded, Ab Mat/Box HSPU, less wt
Scale: 12-9-6
50+: Pull Ups, 2 Ab Mats, 35/25lb, Purple Band
Competition: Strict, 70/53lb
Endurance: 21-18-15-12-9-6-3
Time Cap: 30 Min.

Thursday, 12-28 WOD

Technique:
8 Min. EMOM @ 60% of 1RM Clean and Jerk
-1 Clean Pull to Knees + 1 Clean Pull + 1 Full Clean + 1 Split Jerk
WOD:
Run or Row 3 miles
Scale: 1.5 miles
Competition: Vested, 20/14lb
Endurance: 5 miles

Wednesday, 12-27 WOD "Christine"

Strength:
Overhead Squat
3-3-3-3-3
WOD:
“Christine”
3RFT:
-Row 500m
-12 Bodyweight Deadlifts
-21 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 1-2RFT
50+: 75% BW, 20/18” step ups
Competition: 150% BW, 30/24”
Endurance: 5RFT

Tuesday, 12-26 WOD

5RFT:
-10 Back Squat, 135/95lb
-20 Push Ups
-30 Double Unders
Modify: less wt, single unders x 3
Scale: 2-3RFT
50+: 95/65lb
Competition: 155/105lb
Endurance: 7RFT
Time Cap: 30 Min.

Saturday, 12-23 WOD "Partner WOD"

“Partner WOD”
Partner A works 1 Min.
-3 Power Cleans, 135/95lb
-3 Box Jump
-Row The Remainder of the Minute
Switch and Repeat
Post Time of Rowing 3200m
Modify: less wt, less ht
Scale: Go 2000m
50+: 95/65lb, 20/18” step ups
Competition: 155/105, 30/24”
Endurance: Go 5k
Cap: 30 Min.

Friday, 12-22 WOD "12 Days of CrossFit"

"The 12 Days of CrossFit"
As the song goes:
-1 Sumo Deadlift High Pull, 115/80lb
-2 Push Press, 115/80lb
-3 Burpees
-4 Pull Ups
-5 Wall Ball, 20/14lb to 10/9'
-6 Kettlebell Switchouts, 53/35lb
-7 Sit Ups
-8 Front Squats, 115/80lb
-9 Russian Twists, 20/14lb
-10 Jumping Lunges
-11 Handstand Push Ups
-12 Stiff Leg Deadlifts, 115/80lb
Modify: Less wt, Banded, Ab Mat/Box HSPU
Scale: 10 Days of CrossFit
50+: 95/65lb, Purple Band, 35/25lb, 16/10lb, 2 Ab Mats
Competition: 135/95lb, Chest to Bar, 30/20lb, 70/53lb, 4" Deficit
Endurance: 13th Day: Thrusters, 115/80lb






Thursday, 12-21 WOD

WOD:
For Time:
-Run 800m
-40 GHD Sit Ups
-30 Sumo Deadlift High Pull, 75/55lb
-Run 800m
-40 GHD Sit Ups
-30 Sumo Deadlift High Pull, 75/55lb
-Run 800m
Modify: Ab Mat, less wt
Scale: 1/2 distance and reps
50+: 45/35lb
Competition: Vested, 20/14lb
Endurance: Run Miles
Time Cap: 30 Min.

Wednesday, 12-20 WOD "Jackie"

Technique:
8 Min EMOM @ 60% of 1RM
-1 Snatch Pull to Knees + 1 Snatch Pull + 1 Snatch High Pull + 1 Full Snatch
WOD:
“Jackie”
For Time:
-Row 1k
-50 Thrusters, 45/35lb
-30 Pull Ups
Modify: Banded
Scale: 1/2 of all
50+: 35/15lb, Purple band
Competition: 75/55lb, Chest to Bar
Endurance: 2RFT

Tuesday, 12-19 WOD "Quiz Day"

Technique:
8 Min. EMOM @ 85% of 1RM
-1 Split Jerk
WOD:
3RFT:
-25 Russian KB Swings, 70/53lb
-20 Overhead Squats, 75/55lb
-15 Handstand Pushups
Modify: less wt, ab mat or box hspu
Scale: 15-10-5
50+: 53/35lb, 45/35lb, 2 Ab Mat
Rx+: 95/65lb
Competition: 115/80lb
Endurance: 5RFT
Time Cap: 25 Min.

Monday, 12-18 WOD

Strength:
Deadlift
4-4-4-4-4
Post total wt of the 5 sets
WOD:
7 Min. AMRAP:
-3 Rope Climb
-6 Front Squat, 135/95lb
Modify: Less wt
50+: 95/65lb
Competition: 155/105lb
Endurance: Make it 15 Burpees, and go 20 Min.

Sunday, 12-17 WOD

4RFT:
-50 Double Unders
-30 Wall Ball, 20/14lb to 10/9’
-30 Box Jump, 24/20”
Modify: Less wt, less ht, single unders x 3
Scale: 2RFT
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: Add 30 Sumo Deadlift High Pull, 75/55lb to each round
Time Cap: 25 Min.

Saturday, 12-16 WOD "Parner WOD"

“Partner WOD”
For Time:
-60 GHD Sit Ups (While 1 is working, the other is holding plank)
-50 Simultaneous Pull Ups (While 1 is doing PUs, the other is hanging from bar)
-40 Handstand Push Ups (While 1 is doing HSPU, the other is holding handstand).
-30 Pistols (While 1 is working, the other is holding squat)
*Both partners must do work listed above
Modify: Ab Mat, Banded/Jumping, Ab Mat/Box HSPU, Squats x 3
Scale: 1/2 of Reps
50+: Purple band, 2 Ab Mat, Squats
Competition: Chest to Bar, 4” Deficit
Endurance: Go 80-70-60-50
Time Cap: 30 Min.

Friday, 12-15 WOD

Technique:
For Wt.
Snatch
1-1-1-1-1-1-1
Post best, and total of the 7 best
WOD:
For Time:
25-20-15-10-5
-Thrusters, 75/55lb
-Burpees
Modify: less wt
Scale: Start at 20 or 15
50+: 65/45lb
Competition: 95/65lb
Endurance: Run 1 Mile, do WOD, Row 1 Mile
Time cap: 20 Min.

Thursday, 12-14 WOD

Technique:
For Wt.
Clean and Jerk
1-1-1-1-1-1-1
Post best, and total of the 7 best
8 Min. AMRAP:
-Row 50 Cal
-50 Overhead Squats, 45/35lb
Modify: less wt
50+: 35/25lb
Competition: 65/45lb
Endurance: Add 800m Run to each round and go 25 Min.

Wednesday 12-13 WOD "Filthy 50"

“Filthy Fifty”
For Time:
-50 Box Jumps, 24/20”
-50 Jumping Pull Ups
-50 Kettlebell Swings, 35/25lb
-50 Walking Lunges
-50 Knees to Elbows
-50 Push Press, 45/35lb
-50 Back Extensions
-50 Wall Ball, 20/14 to 10/9’
-50 Burpees
-50 Double Unders
Modify: Single Unders x 3, less wt, knee raises, less ht
Scale: 20-35s
50+: 20/18”, 25/15lb KB, Knee Raises, 35/25lb, 16/10lb
Endurance: 75s

Tuesday, 12-12 WOD "DW"

Strength:
For Wt.
Back Squat
4-4-4-4-4
Post total of sets x wt. (only count successful sets of 4)
WOD: “DW”
5RFT:
-15 Deadlift
-10 Hang Power Clean
-5 Hang Power Snatch
Rx: 95/65lb
Rx+: 115/80lb
Comp: 135/95lb
50+: 75/55lb
Modify: less wt
Scale: 3RFT
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 12-11 WOD "Griff"

Strength:
For Wt.
Shoulder Press
4-4-4-4-4
Post total of sets x wt.
WOD:
“Griff”
2RFT:
-Run Backwards 400m
-Run 800m

Sunday, 12-10 WOD

Strength:
-Max out wt for KB Turkish Get Up on each arm
WOD:
*Using the KB wt that you maxed with in both arms
7 Min. AMRAP:
-14 KB Swings (American)
-7 Ring Dips
Modify: Banded or box
50+: Purple Band
Endurance: Add 400m to each round and do 25 Min. AMRAP

Saturday, 12-9 WOD "Partner WOD"

“Partner WOD”
2RFT:
-100 Wall Ball to each other, over the 8’ Bar (50 throws each), 20/14lb to 10/9’
-100 Calorie Row, 50 each, Alternating every 10 Calories
-100 Box Jumps, Alternating every jump, 24/20”
*If mixed sexes, use 2 boxes, and 1 Med Ball with Median wt.
Modify: Less wt, less ht
Scale: 1RFT
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: 3RFT
Cap: 35 Min.

Friday, 12-8 WOD

4RFT:
-12 Overhead Squats, 95/65lb
-12 Sumo Deadlift High Pull, 95/65lb
-3 Rope Climb to 15’
-Rest 2 Min.
Modify: Less wt, Climb to 10’ or up/downs x 2
Scale: 2-3RFT
50+: 75/55lb, climb to 10’
Competition: 115/80lb, Legless
Endurance: 6RFT
Time Cap: 30 Min.

Thursday, 12-7 WOD

For Time:
Accumulate 6 Min. of Hang time from the Pull Up Bar
*Every time you drop from the bar, do:
-10 Burpees
-50 Meter Sprint
Modify: Use a band
Scale: 3-4 Min.
50+: Purple Band
Competition: Vested, 20/14lb
Endurance: 8 Min
Time Cap: 40 Min.

Wednesday, 12-6 WOD "Bear Complex"

“Bear Complex”
5 rounds of 7 Complexes for wt, Rest as needed between rounds
A complex includes:
-1 Power Clean
-1 Front Squat
-1 Push Press
-1 Back Squat
-1 Behind neck push press
*touch and go only between the complexes.  All rest is done with the bar off of the ground.

Post sum total of wt x successful rounds.

Tuesday, 12-5 WOD "Annie"

Technique:
8 Min. EMOM:
-1 Snatch High Pull + 1 Full Snatch @ 70% of 1RM
WOD:
“Annie”
For Time:
50-40-30-20-10
-Double Unders
-Sit Ups
Modify: Single Unders x 3
Scale: Start with 40s or 30s
Competition: GHD
Endurance: Post time, and row a 3k

Monday, 12-4 WOD "Quiz Day"

WOD:
3RFT:
-Run 800m
-50 Battle Rope
-20 Handstand Push Ups
Modify: Ab Mat, Box HSPU, 1 end of rope
Scale: 1/2 Distance and reps
50+: Men use womens rope/women use 1 end, 2 ab mats
Competition: Run with Sandbag: 40/25lb
Endurance: Run Miles
Time Cap: 40 Min.