Sunday, 11/18 WOD

2RFT:
-Row 500m
-25 Ring Dips
-25 Front Rack Lunges, 95/65lb
-25 Push Press, 95/65lb
Modify: Banded, Less wt
Scale: 1RFT
50+: 75/55lb, Green/Purple Band
Competition: 115/80lb
Endurance: 3RFT
Time Cap: 25 Min.

Saturday, 11/17 WOD

3RFT:
-100/70 Battle Rope
-50 Box Jumps, 24/20”
-50 Back Extensions
Modify: Less Ht
Scale: 1/2 Reps
50+: 20/18” Step Ups
Competition: 30/24”
Endurance: 4RFT
Time Cap: 30 Min.

Friday, 11/16 WOD

WOD:
5 Min. AMRAP:
-Run 100m
-5 Power Clean, 135/95lb
Rest 5 Min.
5 Min. AMRAP:
-Run 100m
-10 Power Clean, 115/80lb
5 Min. AMRAP:
-Run 100m
-15 Power Clean, 95/65lb
Modify: Less wt
50+: 115/80lb-95/65lb-75/55lb
Competition: 155/105lb-135/95lb-115/80lb
Endurance: 8 Min. AMRAPs with 2 Min Rests

Thursday, 11/15 WOD

Strength:
Front Squat
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
7RFT:
-7 Toes to Bar
-9 Sumo Deadlift High Pull, 75/55lb
-11 Wall Ball, 20/15lb to 10/9’
Modify: Knee Raises, Less wt
Scale: 3-5RFT
50+: 16/12lb
60+: Knee Raises, 65/45lb, 14/10lb
Competition: 95/65lb, 30/20lb
Endurance: 10RFT
Time Cap: 20 Min.

Wednesday, 11/14 WOD

Strength:
Shoulder Press
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
For Time:
-21 Handstand Push Ups
-50 Double Unders
-9 Kettlebell Swings, 70/53lb
-15 HSPU
-50 Double Unders
-15 KB
-9 HSPU
-50 Double Unders
-21 KB
Modify: Less wt, ab mat/box/shoulder taps x 2, single under x 3
Scale: 1/2 Double Unders, and 12-9-6
50+: 25lb Plate + ab mat, 53/35lb
60+: 45lb Plate + ab mat, 35/25lb
Competition: Handstand Walk 75’/50’/25’
Endurance: Add 27 Round on each end
Time Cap: 15 Min.

Tuesday, 11/13 WOD

Strength:
Deadlift
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
6RFT:
-12 Air Squats
-10 Calorie Row
-8 Pull Ups
*Every 90 Seconds You Must Do 3 Thrusters, 135/95lb
Modify: Banded/Jumping/Ring Rows, Less wt
Scale: 3-5RFT
50+: 115/80lb
60+: 95/65lb
Competition: 155/105lb
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 11/12 WOD "Burping Randy"

Strength:
Back Squat
Every 2 Min. 5 Reps @ 70% of 1RM for 5 Rounds
WOD:
“Burping Randy”
For Time:
-75 Power Snatch, 75/55lb
*EMOM 3 Burpee Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 50, 2 Burpee Box Jumps EMOM
50+: 65/45lb, 20/18” Step Ups
Endurance: 5 Burpee Box Jumps EMOM
Time Cap: 25 Min.

Sunday, 11/11 WOD "Ryan"

"Ryan"
5RFT:
-7 Muscle Ups
-21 Burpees
Modify: 7 Pull Ups and 7 Ring Dips Banded if neede
Scale: 2-4RFT
50+: 7 Pull Ups and 7 Ring Dips, Green/Purple Band


Saturday, 11/10 WOD

Open Gym 10am-2pm

Friday, 11/9 WOD

For Time:
-20 Deadlift, 225/145lb
-40 Push Press, 75/55lb
-60 Air Squats
-15 Deadlift
-30 Push Press
-45 Air Squats
-10 Deadlift
-20 Push Press
-30 Air Squats
-5 Deadlift
-10 Push Press
-15 Air Squats
Modify: Less wt
Scale: Start at 15 Deadlift
50+: 205/135lb, 65/45lb
60+: 185/125lb, 55/35lb
Endurance: Add Runs: 1 Mi, 1200m, 800m, 400m

Thursday, 11/8 WOD

Strength:
Thrusters For Wt
3-3-2-2-1-1
WOD:
-1 Mile Run For Time
Competition: Vested, 20/14lb
Endurance: 10K Run for Time

Wednesday, 11/7 WOD

Technique:
Every Min do 1 Full Clean,
70%-70%-75%-75%-80%-80%-85%-85%
WOD:
12RFT:
-10 Russian Kettlebell Swings, 70/53lb
-10 Box Jumps, 24/20”
-10 Push Ups
Modify: Less wt, Less ht
Scale: 4-8RFT
50+: 53/35lb, 20/18” Step Ups
Competition: 90/70lb, 30/24”
Endurance: 20RFT
Time Cap: 25 Min.

Tuesday, 11/6 WOD

Technique:
Every Min do 1 Split Jerk,
70%-70%-75%-75%-80%-80%-85%-85%
4RFT:
-7 Back Squat (From Rack), 185/125lb
-35 Double Unders
-750m Row
Modify: Less wt, Single Unders x 3
Scale: 2RFT
50+: 155/105lb
60+: 135/95lb
Competition: 225/145lb
Endurance: 6RFT
Time Cap: 25 Min.

Monday, 11/5 WOD

Technique:
Every Min do 1 Full Snatch,
70%-70%-75%-75%-80%-80%-85%-85%
WOD:
For Time:
-100 Wall Ball, 20/14lb to 10/9’
*You must do 5 Pull Ups EMOM
Modify: less wt, Banded/Jumping/Ring Rows
Scale: 50 WB
50+: 16/12lb, Green/Purple Band
60+: 14/10lb, Blue/Black Band
Competition: Chest to Bar, 30/20lb
Endurance: 150/7 Pull Up EMOM
Time Cap: 20 Min.

Sunday, 11-4 WDO

5RFT:
-Sled Push 100’, 160/115lb
-10 Thrusters, 95/65lb
-15 KB Swings, 70/53lb
Modify: Less wt
Scale: 2-4RFT
50+: 135/90lb, 75/55lb, 53/35lb
60+: 135/90lb, 65/45lb, 35/25lb
Competition: 180/135lb, 115/80lb
Endurance: Add a 400m Run to Each Round
Time Cap: 25 Min.

Saturday, 11-3 WOD "Bert"

“Bert”
For Time:
-50 Burpees
-Run 400m
-100 Push Ups
-Run 400m
-150 Walking Lunges
-Run 400m
-200 Squats
-Run 400m
-150 Walking Lunges
-Run 400m
-100 Push Ups
-Run 400m
-50 Burpees
Modify: Row Instead of Run
Scale: Stop @ 100 Squats or 1/2 Reps at same stop point, or do with a partner, sharing reps, but running together.

Friday, 11-2 WOD

WOD:
7 Min. AMRAP:
-10 Pull Ups
-10 Overhead Squats, 95/65lb
Rest 7 Min.
7 Min. AMRAP:
-10 Box Jumps, 30/24”
-10 Handstand Push Ups
Modify: Banded/Jumping/Ring Rows, Less wt, Less ht, ab mat/box/shoulder taps x 2
Scale: 5 Min. of Each
50+: Purple/Green Band, 75/55lb, 24/20”, 1 25lb Plate + 1 ab mat
60+: Blue/Black Band, 65/45lb, 20/18” step ups, 1 45lb Plate + 1 ab mat
Competition: 4 Ring Muscle Ups, 115/80lb, 36/30”, Handstand Walk 50’
Endurance: 12 Min. AMRAPs with 4 Min. Rest

Thursday, 11-1 WOD

Strength:
Deadlift for wt
5-5-4-4-3-3
Post Heaviest Successful Set
WOD:
20 Min. AMRAP:
-25 Cal Row
-25 Hip Extension
-GHD Sit Ups
Modify: Ab Mat/Bar Good Mornings
Scale: 10 Min.
Endurance: Go 30 Min, and Row 50s

Wednesday, 10/31 WOD

Strength:
For Wt.
Back Squat
5-5-4-4-3-3
Post Heaviest Successful Set
WOD:
7 Min. AMRAP:
-20 Dumbbell Push Press, 50/35lb
-40 Double Unders
Modify: Single Unders x 2, Less wt
50+: 40/25lb
60+: 35/20lb
Competition: 60/40lb
Endurance: Go 10 Min., Rest 3 Min. and Repeat with 10 Ring Dips and 10 Box Jumps, 24/20lb

Tuesday 10/30 WOD "Grace"

Technique:
10 Min. EMOM @ 50% of 1RM
-1 Clean Pull + 1 Hang Squat Clean + 1 Push Jerk
WOD:
“Grace”
For Time:
-30 Clean and Jerk, 135/95lb
*You may do Power Cleans, and any kind of shoulder to overhead
Modify: Less wt
60+: 115/80lb
Competition: 155/105lb
Endurance: Finish and Run 2 Miles

Monday, 10/29 WOD

Technique:
10 Min. EMOM, @ 50% of 1RM
-1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance
WOD:
7RFT:
-7 Power Snatch, 95/65lb
-10 Wall Ball, 20/14lb to 10/9’
-13 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 3-5RFT
50+: 75/55lb, 16/12lb
60+: 65/45lb, 14/10lb
Competition: 115/80lb, 30/20lb
Endurance: 10RFT
Time Cap: 25 Min.

Sunday, 10/28 WOD "Holbrook"

“Holbrook”
10 RFT:
-5 Thrusters, 115/80lb
-10 Pull Ups
-100m Sprint
-Rest 1 Min.
Modify: Less wt, banded/jumping/ring row
Scale: 3-7RFT
50+: 95/65lb

Saturday, 10/27 WOD

3RFT:
-Row 50 Cal.
-50 Double Unders
-50 Russian Kettlebell Swings, 53/35lb
Modify: Single Unders x 3, less wt
Scale: 1-2RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: Row 100 Cal.
Time Cap: 30 Min.

Friday, 10/26 WOD "Championship Fight"

“Championship Fight”
5 Rounds of:
-1 Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
-Box Jumps, 20/18”
-Push Press, 75/55lb
-Row for Calories
*Work 30 Sec, Rest 30 Sec, then move to next movement.  Not extra rest between Rounds.
Modify: Less wt, less ht
Scale: 2-4Rounds
50+: 65/45lb, 16/10lb, Step Ups
Endurance: Work 45 Sec, 15 Sec. Rest

Thursday, 10/25 Obstacle WOD "Beating Domestic Violence"

“Beating Domestic Violence!”
For Time:
-Run 400m
-Ninja Warrior
-Run 400m
-Monkey Rings Twice
-Run 400m
-50 Alternating Sledgehammers
-Run 400m
-20 Tire Flips
-Run 400m
-10 Wall Walks
-Run 400m
-10 Atlas Stone Tosses, 105/75lb
Modify: 20 Pull Ups, 20 Toes to Rings/Knee Raises, less wt
50+: 75/45lb
Competition: 150/105lb, Vested, 20/14lb
Endurance: Run 800s

Wednesday, 10/24 WOD

Strength:
8 Min EMOM:
-2 Overhead Squats @ 75% of 1RM
WOD:
5RFT:
-10 Power Cleans, 135/95lb
-15 Burpees Over Bar
-20 GHD Sit Ups
Modify: Less wt, ab mat
Scale: 2-4RFT
50+: 115/80lb
60+: 95/65lb
Competition: 155/105lb
Endurance: Run 400m After Each Round
Time Cap: 25 Min.

Tuesday, 10/23 WOD

For Time:
-21 Handstand Push Ups
-50 Back Extensions
-21 Front Squats, 135/95lb
-15 Handstand Push Ups
-50 Back Extensions
-15 Front Squats
-9 Handstand Push Ups
-50 Back Extensions
-9 Front Squats
Modify: Box/ab mat/shoulder tap x 2, less wt, good mornings with bar
Scale: 15-12-9 with 25 Back Extensions
50+: 115/80lb, 1 plate + 1 ab mat
60+: 95/65lb, 1 plate + 1 ab mat
Competition: 155/105lb, 6” Deficit
Endurance: 27-21-15-9
Time Cap: 25 Min.

Monday, 10/22 WOD


Technique:

8 Min. EMOM:
-2 Full Snatches @ 70% of 1RM
WOD:
3 Rounds of:
-2 Min. Rope Climb to 15’
-2 Min. Turkish Get Ups, 50/35lb
-Rest 2 Min.
Post Reps Completed of Each Exercise
Modify: Climb to 10’/Up Downs x 2, Less wt
50+: Climb to 10’, 35/25lb
60+: Climb to 10’, 25/15lb
Endurance: 5 Rounds


Sunday, 10/21 WOD "Dork"

“Dork”
6RFT:
-60 Double Unders
-30 Kettlebell Swings, 53/35lb
-15 Burpees
Modify: Single Unders x 2, less wt
Scale: 2-4RFT
50+: 35/25lb

Saturday, 10/20 "Partner WOD"

“Partner WOD”
30 Min. AMRAP:
-10 Alternating Dummbell Snatch, 50/35lb
-15 Push Ups
-20 Sit Ups
-25 Squats
*Partner A does 1st set of Snatch, then Partner B does snatch, then Partner A does Push Ups, then Partner B does Push Ups, Then Partner A does Sit Ups, and so on.
Modify: less wt
Scale: 3-5RFT
50+: 40/25lb
60+: 35/20lb
Competition: 60/40lb
Endurance: 10RFT
Time Cap: 40 Min.

Friday, 10/19 WOD

3RFT:
-1k Row
-50 Sumo Deadlift High Pulls, 75/55lb
-25 Pull Ups
Modify: Less wt, banded/jumping/ring rows
Scale: 1/2 Distance and Reps
50+: 65/45lb, Purple/Green Band
Competition: 95/65lb, 8 Bar Muscle Ups
Endurance: Row 2ks
Time Cap: 35 Min.

Thursday, 10/18 WOD

WOD:
3RFT:
-50 Wall Ball, 20/14lb to 10/9’
-50 Push Press, 75/55lb
-15 Handstand Push Ups
Modify: Less wt, ab mat/box/shoulder taps
Scale: 1/2 Reps
50+: Plate + ab mat, 65/45lb, 16/10lb
Competition: 30/20lb, 95/65lb, Handstand Walk 50’
Endurance: Add 50 Burpees to each round :-)
Time Cap: 35 Min.

Wednesday, 10/17 WOD

Strength:
Deadlift for wt
3-3-3-3-3
*Touch and Go Only
WOD:
For Time:
-40 GHD Sit Ups
5 Rounds of:
-5 Overhead Squats, 95/65lb
-10 Front Rack Lunges, 95/65lb
-40 GHD Sit Ups
Modify: Ab Mat, Less Wt
Scale: 20 GHDs, then 3 Rounds, and 20 GHDs
50+: 75/55lb
Rx+: 115/80lb
Competition: 135/95lb
Endurance: Start and finish with a 1 mile run.
Time Cap:15 Min.

Tuesday, 10/16 WOD

Strength:
Back Squat for wt
3-3-3-3-3
WOD:
4RFT:
-Run 400m
-25 Box Jumps, 24/20”
-200m Waiter’s Walk, 45/25lb
Modify: Less wt, less ht
Scale: 2-3RFT
50+: 25/15lb
Competition: Vested, 20/14lb
Endurance: Run 800s, and do 5RFT
Time Cap: 30 Min.

Monday, 10/15 WOD

Strength:
Shoulder Press For Wt
3-3-3-3-3
WOD:
5RFT:
-10 Thrusters, 95/65lb
-15 Power Cleans, 95/65lb
Modify: Less wt
Scale: 2-3RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: Row 750m for each round
Time Cap: 15 Min.

Sunday, 10/14 WOD

WOD:
5RFT:
-35 Double Unders
-10 Push Press, 115/80lb
-10 Sumo Deadlift High Pull, 115/80lb
Modify: Single Unders x 3, Less wt
Scale: 3RFT
50+: 95/65lb
Competition: 135/95lb
Endurance: Add 800m Run to Each round
Time Cap: 20 Min.

Saturday, 10/13 WOD

WOD:
For Time:
-50 Burpees
-15 Back Squats, 165/115lb
-20 Russian Kettlebell Swings, 70/53lb
-35 Burpees
-15 Back Squats
-35 KB
-20 Burpees
-15 Back Squats
-50 KB
Modify: less wt
Scale: 20-15-10/10-15-20, and 7 Back Squats
50+: 135/95lb, 53/35lb
Competition: 205/135lb
Endurance: 5-40-30-20-10/10-20-30-40-50
Time Cap: 30 Min

Friday, 10/12 WOD

For Time:
-Row 1k
5 Rounds of:
-10 Dumbbell Snatch, 50/35lb
-10 Handstand Push Ups
-Row 1k
Modify: less wt, ab mat/box/shoulder tap x 2
Scale: Row 500, 3 Rounds
50+: 40/25lb, 1 25lb plate + 1 ab mat
Competition: 60/40lb, Handstand Walk 25’
Endurance: Row 2k, 7 Rounds

Thursday, 10/11 Closed

Closed due to hurricane.  Be safe.

Wednesday, 10/10 WOD "Fran"

Technique:
Every 90 Sec, @ 60% of 1RM Jerk, do:
-1 Split Jerk and 2 Shoulder Press
WOD:
“Fran”
For Time:
21-15-9
-Thrusters, 95/65lb
-Pull Ups
Modify: Less wt, Banded/Jumping/Ring Rows
Scale: 12-9-6
50+: 75/55lb, Purple/Green Band
Endurance: Rest 2 Min. and Repeat :-)

Tuesday, 10/9 WOD

Strength:
Deadlift for weight
5-5-5-5-5, touch and go only
WOD:
4RFT:
-Run 400m
-200m Farmer’s Walk, 50/35lb Dumbbells/Kettlebells
Modify: less wt, row
Scale: 2RFT
50+: 40/25lb
Competition: Vested, 20/14lb
Endurance: 800s and 400s
Time Cap: 25 Min.

Monday, 10/8 WOD Happy Marriage Devon and Axel!

Technique:
Every 90 Sec, @ 70% of 1RM Full Snatch, do:
-1 Snatch Balance and 2 Overhead Squats
WOD:
For Time:
-3 Rope Climb to 15’
-30 Wall Ball, 20/14lb
-30 Box Jump, 24/20”
-30 GHD Sit Ups
-2 Rope Climb
-20 Wall Ball
-20 Box Jump
-20 GHD Sit Ups
-1 Rope Climb
-10 Wall Ball
-10 Box Jump
-10 GHD Sit Ups
Modify: Climb to 10’ or Up/Downs x 2, less wt, less ht
Scale: 1/2 of WB and BJ
50+: Climb to 10’, 16/10lb, 20/18” Step Ups
Competition: Short Rope, 30/20lb, 30/24”
Endurance: Add a 4/40 Round
Time Cap: 14 Min.

Sunday, 10/7 WOD

8RFT:
-5 Front Squats, 135/95lb
-10 Burpees
-15 Pull Ups
Modify: less wt, banded/jumping/ring rows
Scale: 4-5RFT
50+: 95/65lb, Purple/Green band
Competition: 155/105lb
Endurance: Add 300m Row to each round
Time Cap: 25 Min.

Saturday, 10/6 WOD

Strength:
Bench Press for Wt
5-5-5-5-5
WOD:
For Time:
-20 Toes to Bar
-50 Double Unders
-5 Handstand Push Ups
-15 T2B
-50 Double Unders
-10 HSPU
-10 T2B
-50 Double Unders
-15 HSPU
-5 T2B
-50 Double Unders
-20 HSPU
Modify: Knee Raises, Single Under x 3, ab mat/Box/Shoulder tap x 2
Scale: Start @ 15 T2B and Stop @ 15 HSPU
50+: 1 25lb plate + 1 ab mat
Competition: Strict HSPU
Endurance: Run 400m with every set of DU
Time Cap: 15 Min.

Friday, 10/5 WOD "Randy's hot for Karen"

“Randy’s Hot For Karen”
For Time:
-150 Wall Ball, 20/14lb
*EMOM: Do 5 Power Snatch, 75/55lb
Modify: Less wt
Scale: 75 Wall Ball, EMOM do 2 Power Snatch
50+: 16/10lb, 55/35lb
Endurance: EMOM Add 2 Burpees
Time Cap: 20 Min.

Thursday, 10/4 WOD

Strength:
Overhead Squat for Wt
5-5-5-5-5
WOD:
4RFT:
-Row 25 Cal
-25 Box Jumps, 24/20”
-25 Russian Kettlebell Swings, 70/53lb
Modify: less wt, less ht
Scale: 2RFT
50+: 20/18” step ups, 53/35lb
Competition: 30/24”, American Swings
Endurance: 6RFT

Wednesday, 10/3 WOD "CF Total"

“CF Total”
For Wt.
1RM:
-Back Squat
-Shoulder Press
-Deadlift

Tuesday, 10/2 WOD

Technique/Strength:
Push Jerk for Wt.
1-1-1-1-1
WOD:
15 Min. AMRAP:
-Run 200m
-15 Sit Ups
Modify: Row instead
Scale: 9 Min. AMRAP
Competition: Vested, 20/14lb
Endurance: Run 400s, Make it 25 Sit Ups and go 30 Min.

Monday, 10-1 WOD "Elizabeth"

Technique:
8 Min. EMOM:
-1 Snatch Pull + 1 Snatch High Pull + 1 Hang Squat Snatch
@ 60% of 1RM
WOD:
“Elizabeth”
For Time:
21-15-9
-Squat Clean, 135/95lb
-Ring Dips
Modify: less wt, banded/box
Scale: 12-9-6
50+: 95/65lb, Purple/Green band
Endurance: Finish rest 1 minute and Run 1 Mile

Sunday, 9/30 WOD

WOD:
3 Attempts for max unbroken:
-Wall Ball, 20/14lb to 10/9’
-Pull ups
-DU
-Handstand Push Ups
Rest 2 Min. Between Each Set
Post Total and best round of each. 
Modify: less wt, banded/jumping, ab mat/box/shoulder taps x 2
50+: 16/10lb, Purple/Green Band
Competition: 30/20lb, Chest to Bar

Saturday, 9/29 WOD Happy Weddings to all of our newlyweds

Partner WOD:
For Time:
-Honeymoon Carry, One Partner Carries Down, Another Carries Back.
 -Partner A Does 30 Kettlebell Swings, 53/35lb   
-While Partner B Does 50 Air Squats
-Switch
-Fireman Carry, One Partner Carries Down, Another Carries Back.
-Partner A Does 30 Kettlebell Swings, 53/35lb   
-While Partner B Does 50 Air Squats
-Switch
-Piggyback Carry, One Partner Carries Down, Another Carries Back.
-Partner A Does 30 Kettlebell Swings, 53/35lb   
-While Partner B Does 50 Air Squats
-Switch
-Piggyback Carry, One Partner Carries Down, Another Carries Back.
Modify: Sandbag Carry, 40/25lb, Less wt
Scale: 1/2 Reps
50+: Sandbag Carry, 35/25lb
Competition: 70/53lb, All Honeymoon
Endurance: Each Partner Carries Down and Back, Add 1 more round with piggyback.


Friday, 9/28 WOD

WOD:
For Time:
-Row 1k
3 Rounds:
-10 Deadlift, 225/145lb
-15 GHD Sit Ups
 -25 Push Ups
-Row 1k
Modify: less wt, ab mat
Scale: 1/2 distance, 2 Rounds
50+: 185/125lb, 40/25lb
Competition: 315/185lb
Endurance: Row 2ks
Time Cap: 25 Min.

Thursday, 9/27 WOD

WOD:
For Burpees:
Every 2 Min. for 20 Min, do:
-6 Overhead Squats, 95/65lb
-25 Double Unders
-Bar Facing Burpees
Modify: Less wt, Single Unders x 2
Scale: 10 Min.
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 3 Min Rounds and make them Burpee Box Jumps, 24/20”

Wednesday, 9/26 WOD

WOD:
5 3-Min. Rounds of:
-20 Push Press, 115/80lb
-Max Strict Pull Ups
-Rest 2 Min.
Modify: Less wt, kip/band/jumping/ring rows
Scale: 3 Rounds
50+: 95/65lb, Kipping
Competition: 135/95lb, Weighted Pull ups, descending each round:  50/25lb, 40/20lb, 30/15lb, 20/10lb, 10/5lb
Endurance: Row 400m During the 2 Min. Rest

Tuesday, 9/25 WOD

Technique/Strength
Full Clean and Split Jerk for Wt
1-1-1-1-1
WOD:
10 RFT:
-10 Back Squats, 135/95lb
-Run 100m
-Rest 30 Sec.
Modify: Less wt
Scale: 3-7RFT
50+: 95/65lb
Competition: Vested, 20/14lb
Endurance: Run 400s
Time Cap: 25 Min.

Monday, 9/24 WOD

Technique/Strength:
Full Snatch for Wt
1-1-1-1-1
WOD:
For Time:
-21 Thrusters, 95/65lb
-5 Rope Climb to 15'
-15 Thrusters, 115/80lb
-5 Rope Climb
-9 Thrusters, 135/95lb
-5 Rope Climb
Modify: Climb to 10', Up/Downs x 2, less wt
Scale: 12-9-6, Rope x 3s
50+: 75/55lb, 95/65lb, 115/80lb, Climb to 10'
Competition: 115/80lb, 135/95lb, 155/105lb, Short Rope
Endurance: Run 800m After each round
Time Cap: 20 Min.

Sunday, 9/23 WOD

WOD:
-Row 1k
5 Rounds of:
-10 Ring Dips
-10 Front Squats, 135/95 (no squat rack)
-Row 1k
Modify: Banded/Box, less wt
Scale: 1/2 Distance, 3 Rounds
50+: Purple/Green Band, 95/65lb
Competition: 165/115lb
Endurance: 2ks
Time Cap: 25 Min.

Saturday, 9/22 WOD

WOD:
2RFT:
-100/70 Battle Rope
- 75 Situps
- 50 Burpees
Scale: 1RFT
Competition: Vested, 20/14lb
Endurance: 3RFT
Time Cap: 25 Min

Friday, 9/21 WOD

Strength:
Push Press for wt
1-1-1-1-1
WOD:
12 Min. AMRAP:
3-6-9-12-15-18-etc.
-Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
Modify: less wt
Scale: 7 Min.
50+: 16/10lb, 55/35lb
Competition: 30/20lb, 95/65lb
Endurance: 30 Min.  Add 100m Row increasing by 100s

Thursday, 9/20 WOD

WOD:
5RFT:
-Run 400m
-12 Handstand Push Ups
-12 Back Squats, 135/95lb
Modify: Less wt, ab mat/box/shoulder tap x 2
Scale: 2-4RFT
50+: 95/65lb, 1 25lb plate + 1 ab mat
Competition: 185/125lb, Strict
Endurance: 800s
Time Cap: 35 Min.

Wednesday, 9/19 WOD

Technique:
Every 90 Sec, for 5 Rounds, Do 3 High Hang Squat Cleans @ 50% of 1RM Full Clean
WOD:
For Time:
-21Pull Ups
-75 Double Unders
-15 Pull Ups
-50 Double Unders
-9 Pull Ups
-25 Double Unders
Modify: Single under x 3, Banded/Jumping/Ring Rows
Scale: Take out first round
50+: Purple/Green Band
Competition: Ring Muscle Ups instead of Pull Ups 9-6-3
Endurance: Add 24/100 Set
Time Cap: 12 Min.

Tuesday, 9/18 WOD

Strength:
Shoulder Press For Wt.
2-2-2-2-2
WOD:
3RFT:
-10 Overhead Squats, 115/80lb
-20 Box Jumps, 24/20”
-30 GHD Sit Ups
Modify: less wt, ab mat, less ht
Scale: 1/2 Reps
50+: 95/65lb, 20/18” step ups
Competition: 135/95, 30/24”
Endurance: Add 40 Burpees to the end of each round.
Time Cap: 20 Min.

Monday, 9/17 WOD

Technique:
Every 90 Sec, for 5 rounds Do 3 Snatch Balance @ 50% of 1RM Snatch
WOD:
With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift.
Scale: Snatch 1-1-1-1-1 Clean 1-1-1-1-1 Deadlift 1-1-1-1-1 Post
Endurance: Do 5 Burpees Each Min along with lift.

Sunday, 9/16 WOD "Randy"

Strength:
Bench Press For Wt
3-3-3-3-3
WOD:
“Randy”
For Time:
-75 Power Snatch, 75/55lb
Modify: Less wt
Scale: 35-55 Reps
50+: 55/35lb
Competition: 95/65lb
Endurance: Add 75 Push Ups and then 75 Sit Ups and then 75 Air Squats

Saturday, 9/15 "Partner WOD"

“Partner WOD”
-100 Wall Ball back and forth over pull up bar, 8/7’, 20/14lb
-50 Tire Flips back and forth
-100 Box Jump back and forth, 24/20”
-50 Power Cleans back and forth, 135/95lb
Preferably same sex teams, modify accordingly if not.
Modify: Less wt, Less ht
Scale: 1/2 Reps
50+: 16/10lb, 20/18” Step Ups, 115/80lb
Competition: 30/20lb, 30/24”, 165/115lb
Endurance: Run 1 Mile at Start While Partner Rows 1 Mile, Switch at End
Time Cap: 30 Min.

Friday, 9/14 WOD

For Time:
-Row 1 Mile
-Run 1 Mile
-150 Double Unders
-Battle Rope, 150/100
Modify: Single Unders x 3
Scale: 1/2 Reps and Distance
Competition: Vested, except for DU, 20/14lb
Endurance: Row 2k, Run 1.5 Miles, 200 DU, 250/150 BR
Time Cap: 35 Min.

Thursday, 9/13 WOD

Strength:
Deadlift for Wt.
3-3-3-3-3
WOD:
-80 Thrusters for time.
Start @ 75/55lb.  Rest only in lockout or Front Rack.
For Each time reps stop, men add 20lb and women add 10lb.
Modify: Start @ less wt
Scale: 40-60 Reps
50+: Start @ 55/35lb
Competition: Start @ 95/65lb
Endurance: Every time reps are broken, row 1k and then add the wt.
Time Cap: 20 min.

Wednesday, 9/12 WOD

Technique:
6 Min. EMOM, @ 90% of 1RM
-1 Full Snatch
WOD:
4RFT:
-30 Walking Lunges
-20 Pull Ups
-10 Handstand Push Ups
Modify: Banded/Jumping/Ring Rows, Box/ab mat/Shoulder tap x 2
Scale: 2-4RFT
50+: Purple/Green band, 1 25lb plate + ab mat
Competition: Chest to Bar, 6” Deficit
Endurance: 6RFT

Tuesday, 9/11 WOD

Strength:
Back Squat for WT.
3-3-3-3-3
WOD:
For Time:
-10 Wall Ball, 20/14lb to 10/9’
-25 Burpees
-40 Russian Kettlebell Swings, 70/53lb
-20 WB
-25 Burpees
-30 KB
-30 WB
-25 Burpees
-20 KB
-40 WB
-25 Burpees
-10 KB
Modify: less wt
Scale: Start @ 20 WB, Stop @ 20 KB
50+: 16/10lb, 53/35lb
Competition: 30/20lb
Endurance: Go to 50s
Time Cap: 25 Min.

Monday, 9/10 WOD

Technique:
6 Min. EMOM, @ 90% of 1RM
-1 Full Clean and Split Jerk
WOD:
5RFT:
-3 Rope Climb to 15’
-10 Push Press, 115/80lb
Modify: Climb to 10’ or Up/Downs x 2, less wt
Scale: 2-4RFT
50+: 75/55lb
Competition: 135/95lb, Legless
Endurance: Add 15 Burpees and a 500m Row to each round.
Time Cap: 15 Min.

Sunday, 9/9 WOD

3RFT:
-Run 800m
-30 GHD Sit Ups
-15 Deadlift 225/145lb
Modify: less wt, ab mat
Scale: 400s, and 1/2 Reps
50+: 185/125lb
Competition: 275/185lb
Endurance: 1 Miles
Time Cap: 35 Min.

Saturday, 9/8 WOD

For Time:
-Row 1k
-50 Handstand Push Ups
-50 Kettlebell Snatch (25 Each Arm), 53/35lb
-50 Pistols (25 Each Leg)
-Row 1k
Modify: Box/Ab Mat/Shoulder Tap x 2, Air Squat x 3, Less Wt
Scale: Row 500s, and Do 25s
50+: 1 25lb Plate + 1 Ab Mat, Air Squats x 3, 35/25lb
Competition: 6” Deficit, Goblet 25/15lb, 70/53lb
Endurance: 2ks :-)
Time Cap: 35 Min.

Friday, 9/7 WOD

Strength:
For Wt., Shoulder Press
4-4-4-4-4
WOD:
5RFT:
-4 Bar Muscle Ups
-14 Sumo Deadlift High Pull, 75/55lb
-40 Double Unders
Modify: Banded/Pull Ups x 2, Less wt, Single Unders x 3
Scale: 2-4RFT
50+: Purple/Green Band, 55/35lb
Competition: 95/65lb
Endurance: 7RFT, and Finish With a 1 Mile Run
Time Cap: 25 Min.

Thursday, 9/6 WOD

Technique:
5 Rounds of 2 Full Snatch @ 80% of 1RM. 
Do a Round Every 90 Sec.
WOD:
For Time:
21-15-9
-Thrusters, 115/80lb
-Burpee Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 12-9-6
50+: 95/65lb, 20/18” Step Ups
Competition: 135/95lb, 30/24”
Endurance: 21-18-15-12-9-6-3
Time Cap: 20 Min.

Wednesday, 9/5 WOD

Strength:
For Wt., Front Squat
4-4-4-4-4
WOD:
10 Min. AMRAP:
3-6-9-12-etc.
-KettleBell Swings, 70/53lb
-Ring Dips
-Toes Through Rings
Modify: Less wt, Banded, Knee Raises
50+: 53/35lb, Purple/Green Band
Endurance: 30 Min. AMRAP, but add Runs, starting at 100m and ascending by 100m

Tuesday, 9/4 WOD

Techque:
5 Rounds of 2 Full Clean and Split Jerk
@ 80% of 1RM.  Do a Round Every 90 Sec.
WOD:
For Time:
-20 Stiff Leg Deadlift, 185/125lb
-10 Wall Ball, 20/14lb to 10/9’
-15 Stiff Leg Deadlift
-20 Wall Ball
-10 Stiff Leg Deadlift
-30 Wall Ball
-5 Stiff Leg Deadlift
-40 Wall Ball
Modify: Less Wt
Scale: Start @ 15 SLDL and Stop @ 30 WB
50+: 155/105lb, 16/10lb
Competition: 225/145lb, 30/20lb
Endurance: Go From 25 SLDL Down and Up to 50 WB
Time Cap: 15 Min.

Monday, Labor Day

Closed

Sunday, 9-2 WOD

For Time:
10-9-8-7-6-5-4-3-2-1
-Front Rack Lunges, 135/95lb
-Deadlift, 225/145lb
-Handstand Push Ups
Modify: Less Wt, Ab Mat/Box/Shoulder Tap x 2
Scale: Start @ 8 or 7
50+: 1 25lb Plate + 1 Ab Mat, 95/65lb, 185/125lb
Competition: 6” Parrellette, 155/105lb, 275/185lb
Endurance: Start @ 12s
Time Cap: 25 Min.

Saturday, 9-1 WOD

Partner WOD:
Each Partner Must Complete and After, Switch:
Partner A Does 50 Box Jump, 24/20” While
Partner B Does 25 Power Cleans, 115/80lb
Switch
Partner A Does 50 Push Ups While
Partner B Does 100 Air Squats
Switch
Modify: Less Ht, Less Wt
Scale: 30/15 and 30/50
50+: 20/18” Step Ups
Competition: 155/105lb, 30/24”
Endurance: 2 RFT
Time Cap: 20 Min.
Cash Out: Walk/Run 1 Mile

Friday, 8/31 WOD

Strength:
For Wt.
Overhead Squat
4-4-4-4-4
WOD:
7RFT:
-10 Pull Ups
-10 GHD Sit Ups
-25 Double Unders
Modify: Banded/Jumping/Ring Rows, Ab Mat, Single Unders x 3
Scale: 3-5RFT
50+: Purple Band
Competition: Chest to Bar
Endurance: Add 15 Burpees Between GHD and DU
Time Cap: 20 Min.

Thursday; 8/30 WOD

Technique:
5 Rounds of 3 Full Snatch
at 70% of 1RM.  Do a round every 90 Seconds.
WOD:
5-2 Minute Rounds of:
-10 Thrusters, 95/65lb
-Row 200m
-Max-rep Thrusters
*Rest 3 Minutes Between Each Round
Modify: Less wt, Less Row or Qualifying Thrusters
Scale: 3 Rounds
50+: 75/55lb
Competition: 115/80lb
Endurance: 10 Rounds :-)

Wednesday, 8/29 WOD

Strength:
Back Squat 75% of 1RM, Every 90 Sec.
4-4-4-4-4
WOD:
5RFT:
-10 Around Body Right
-10 Around Body Left
-10 Switchouts
-10 Push Jerk Right
-10 Push Jerk Left
-10 Switchouts
-10 Goblet Squats
Rx: 53/35lb Kettlebell
Modify: Less wt.
Scale: 2-4RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: 8RFT, But Start With a 1 Mile Run and Finish With a 1 Mile Run
Time Cap: 25 Min.

Tuesday, 8/28 WOD

Strength:
Deadlift 75% of 1RM, Every 90 Sec.
4-4-4-4-4
WOD:
For Time:
-40 WallBall, 20/14lb  to 10/9’
-40 Russian Twists, 20/14lb
-4 Rope Climb to 15’
-30 WB
-30 RT
-3 Rope Climb
-20 WB
-20 RT
-2 Rope Climb
-10 WB
-10 RT
-1 Rope Climb
Modify: Less wt, Climb to 10’ or Up/Downs x 2
Scale: Start @ 30s
50+: 16/10lb, Climb to 10’
Competition: 30/20lb
Endurance: Add 50/5 Round
Time Cap: 20 Min.

Monday, 8-27 WOD

Technique:
5 Rounds of 3 Full Clean and Split Jerk
at 70% of 1RM.  Do a round every 2 Min.
WOD:
5-2 Minute Rounds of:
-10 Burpees
-Run 200m
-Max Burpees
*Rest 3 Minutes Between Each Round
Modify: Run 100m, Less Qualifying Burpees
Scale: 3 Rounds
Competition: Vested, 20/14lb
Endurance: 10 Rounds :-)

Sunday, 8-26 WOD

5RFT:
-4RFT
-8 Bench Press, 135/75lb
-12 Pull Ups
-16 Stiff Leg Dead Lifts, 135/75lb
-32 Sit Ups
Modify: Less wt, Banded/jumping/ring rows
Scale: 2-3RFT
50+: 115/55lb
Competition: 165/95lb, chest to bar
Endurance: Add 40 Cal Row to end of each Round.
Time Cap: 25 Min.

Saturday, 8-25 WOD

Partner WOD:
For Time:
-200m Walking Lunges Together
-Split 400 Double Unders
-Split 100 Ring Dips
Modify: 1000 Single Unders, Banded
Scale: 1/2
50+: Purple Band
Competition: Vested, 20/14lb
Endurance: Finish with a 1 Mile Run Together
Time Cap: 30 Min.

Friday, 8-24 WOD

Strength:
For Wt.
Overhead Squat
5-5-5-5-5
WOD:
7RFT:
-6 Power Snatch, 95/65lb
-18 Push Ups
Modify: Less wt
Scale: 3-5RFT
50+: 75/55ln
Competition: 135/95lb
Rx+: 115/80lb
Endurance: Add 12 Box Jump per round, between PS and PUs
Time Cap: 25 Min.

Thusday, 8-23 WOD

Strength:
Back Squat 70% of 1RM, Every 2 Min.
5-5-5-5-5
WOD:
6 Rounds for Shoulder to Overhead:
You have 2/2.5 Min to Row 250m and then max Shoulder to Overhead, 95/65lb.
Modify: Less wt.
Scale: 2-4 Rounds
50+: 75/55lb
Competition: 115/80lb
Endurance: 12 Rounds

Wednesday, 8-22 WOD "Nasty Girls"

Strength:
Deadlift 70% of 1RM, Every 2 Min.
WOD:
“Nasty Girls”
3RFT:
-50 Air Squats
-7 Ring Muscle Ups
-10 Hang Power Cleans, 135/95lb
Modify: Bar Muscle Ups/15 Pull Ups/Banded/Jumping/Ring Rows, Less wt
Scale: 1-2RFT
50+: 15 Pull Ups, 95/65lb
Competition: Strict MUs, 155/105lb
Endurance: Run 1000m Each Round

Tuesday, 8-21 WOD

WOD:
For Time:
-Run 100m
-5 Handstand Push Ups
-10 Russian KB Swings, 70/53lb
-Run 200m
-10 HSPU
-15 KB
-Run 400m
-15 HSPU
-20 KB
-Run 800m
-20 HSPU
-25 KB
-Run 1 Mile
-25 HSPU
-30 KB
Modify: Less wt, Box/ab mat/shoulder tap x 2
Scale: Stop @20 KB or 25KB
50+: 53/35lb, 25lb plate + 1 ab mat
Competition: Sandbag Runs, 25/40lb, HS Walk instead of PUs: 8’, 16’, 24’, 32’, 40’
Endurance: Double the Runs
Time Cap: 40 Min.

Monday, 8-20 WOD Max TGU

Technique/Strength:
For wt.
Barbell Turkish Get Up
Right 1RM/Left 1RM
WOD:
For Time:
-50 GHD Sit Ups
-50 Box Jumps, 24/20”
-50 Wall Ball, 20/14lb to 10/9’
-50 Sumo Deadlift High Pull, 75/55lb
Modify: Ab Mat, Less ht, Less wt
Scale: 20-30 of Each
50+: 20/18” Step Ups, 16/10lb, 55/35lb
Competition: 30/24”, 30/20lb, 95/65lb
Endurance: 100s
Time Cap: 20 Min.

Sunday, 8-19 WOD

5RFT:
-Row 25 Cal
-50 Doubleunders
-100’ Sled Push, 160/115lb
Modify: Single Unders x 3, less wt
Scale: 2-4RFT
50+: 135/90lb
Competition: 180/135lb
Endurance: 7RFT
Time Cap: 35lb

Saturday, 8-18 WOD

Partner WOD:
Splitting The Reps Evenly, For Time Do:
4RFT:
-Partner Carry Around Building
-20 Hang Power Cleans, 135/95lb
-20 Front Squats, 135/95lb
-20 Push Jerks, 135/95lb
*1st and 3rd Round Fireman’s Carry, 2nd and 4th Rounds Piggyback.
Modify: Both Run Carrying Med Balls, 30/20lb, Less wt
Scale: 2-3RFT
50+: Both Carry Med Balls During Run, 30/20lb, 95/65lb
Competition: 165/115lb
Endurance: 2x Around Building Each Round, and go 5RFT
Time Cap: 35 Min.

Friday, 8-17 WOD

WOD:
4RFT:
-Run 800m
-12 Handstand Push Ups
-12 Overhead Squats, 95/65lb
Modify: Ab Mat/Box/Shoulder Taps, Less wt
Scale: 1/2 Distance and Reps
50+: 1 25lb Plate + Ab Mat, 75/55lb
Competition: 6” Deficit, 135/95lb
Endurance: 6RFT
Time Cap: 35 Min.

Thursday, 8-16 WOD

For Time:
-40 Back Rack Box Step Ups, 45/35lb
-15 Toes Through Rings
-10 Wall Ball, 20/14lb to 10/9’
-30 Step Ups
-15 TTR
-20 WB
-20 step Ups
-15 TTR
-30 WB
-10 Step Ups
-15 TTR
-40 WB
Modify: Less wt, Knee Raises
Scale: 1/2 Reps
50+: 35/25lb, 16/10lb
Competition: 65/45lb, 30/20lb
Endurance: Same set up, but from 50 to 10
Time Cap: 30 Min.

Wednesday, 8-15 WOD Snatch 1RM and "Donkey Kong"

Technique/Strength:
For Weight
Snatch 1RM
WOD:
“Donkey Kong”
For Time:
21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 15-12-9
50+: 35/25lb, 20/18” Step Ups
Competition: 70/53lb, 30/24”
Endurance: 21-18-15-12-9-6-3

Tuesday, 8-14 WOD "Tabata This"

“Tabata This”
8 Rounds of Tabata:
Pull Ups
Push Ups
Sit Ups
Squats
*20 Seconds working, 10 Seconds Rest
All 8 Rounds to be done before advancing to next movements
Modify: Banded/Jumping/Ring Rows, On Knees
Scale: 5 Rounds of Each
50+: Purple Band
Endurance: Add Row for Cal, and 30’ Shuttle Run

Monday, 8-13 WOD Clean and Jerk Max

Technique/Strength:
For Wt.
Clean and Jerk 1RM
WOD:
10 Min. AMRAP:
-2 Rope Climb 15’
-7 Thrusters, 95/65lb
Modify: Climb to 10’/Up downs x 2, less wt
Scale: 6 Min. AMRAP
50+: Climb to 10’, 75/55lb
Endurance: Double Number of Reps, Add 500m Row and go 25 Min.

Sunday, 8-12 WOD

WOD:
For Time:
-75 Russian Kettlebell Swings, 53/35lb
-75 Push Press, 95/65lb
-75 Front Squats, 95/65lb
-75 Burpees
Modify: Less wt
Scale: 20-50 of Each
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb, Bar Facing Burpees
Endurance: 100s, Bar Facing Burpees
Time Cap: 35 Min.

Saturday, 8-11 WOD

WOD:
For Time:
-5 Deadlift, 225/145lb
-5 Ring Dips
-2 Alternating Med Ball Turkish Get Ups, 20/14lb
-10 Deadlift
-10 Ring Dips
-4 Turkish Get Ups
-15 Deadlift
-15 Ring Dips
-6 Turkish Get Ups
-20 Deadlift
-20 Ring Dips
-8 Turkish Get Ups
Modify: Less wt, Banded or Box
Scale: Skip the last round
50+: 185/125lb, 16/10lb, Purple Band
Competition: 275/185lb, 30/20lb
Endurance: Add 400m, 800m, 1200m, 1 Mile Run to rounds
Time Cap: 25 Min.

Friday, 8-10 WOD

WOD A.
5 Min. AMRAP:
-15 GHD Sit Ups
-15 Back Extensions
Rest 5 Min.
WOD B.
10 Min. AMRAP:
-Row 500m
-10 Thrusters, 95/65lb
Modify: Ab Mat, Bar Good Mornings, Less wt
50+: 75/55lb
Competition: 135/95lb
Endurance: 1 Min. Rest Between, 2nd AMRAP is 20 Min, and Row 750s

Thursday, 8-9 WOD

For Time:
21-18-15-12-9-6-3
-Handstand Push Ups
-Pull Ups
-Alternating Front Rack Lunges, 95/65lb
Modify: Ab Mat/Box/Shoulder Tap x 2, Banded/Jumping/Ring Rows, Less Wt
Scale: 21-15-9
50+: 25lb Plate + Ab Mat, Purple Band, 75/55lb
Competition: Chest to Bar, 135/95lb
Endurance: Add 27 at start
Time Cap: 35 Min.

Wednesday, 8-8 WOD

Strength:
Overhead Squat for Wt.
5-4-3-2-1
WOD:
For Time:
-50 Double Unders
-5 Squat Snatch
-50 Double Unders
-4 Squat Snatch
-50 Double Unders
-3 Squat Snatch
-50 Double Unders
-2 Squat Snatch
Men Rx: 95, 105, 125, 135lb
Women Rx: 55, 65, 75, 85lb
Modify: less wt, Single Unders x 3
Scale: Skip first 1 or 2 rounds
50+ Men: 65, 75, 85, 95lb
50+ Women: 35, 45, 55, 65lb
Competition Men: 135, 155, 165, 185lb
Competition Women: 95, 105, 115, 125lb
Endurance: Row 1k to start each round.
Time Cap: 20 Min.

Tuesday, 8-7 WOD

Technique:
7 Min. EMOM
-1 Full Clean @ 90% of 1RM
WOD:
5RFT:
-10 Toes to Bar
-15 Wall Ball, 20/14lb to 10/9’
-20 Box Jumps, 24/20”
Modify: Knee Raises, Less wt, Less ht
Scale: 2-4RFT
50+: Knee Raises, 16/10lb, 20/18” Step Ups
Competition: 30/20lb, 30/24”
Endurance: 8RFT
Time Cap: 25 Min.

Monday, 8-6 WOD

Technique:
7 Rounds, Every 90 Sec. Do:
-1 Split Jerk @ 90% of 1RM
WOD:
10 Rounds for Push Ups:
-You have 1 Min. to Run 200m and then do max rep Push Ups
Modify: Run Every 90 Sec.
Scale: 5-8 Rounds
Competition: Vested, 20/14lb
Endurance: 20 Rounds

Sunday, 8-5 WOD

4RFT:
-50 Sledgehammers, 16/8lb
-50/30 Battle Rope
-50 Walking Lunges
-50 Back Extensions
Scale: 1-3RFT
Competition: Vested, 20/14lb
Endurance: Add 25 Tire Flips and Go 5RFT
Time Cap: 30 Min.

Saturday, 8-4 Partner WOD "Bless Your Heart"

Partner WOD
“Bless Your Heart”
*One Partner Works at a Time
5 Points:
Ring Muscle Ups
Bar Muscle Ups
Bear Complex, 95/65lb

3 Points:
Overhead Squats, 95/65lb
Box Jumps, 24/20”
Handstand Push Ups

1 Point:
Kettle bell Swings, 53/35lb
Wall Ball, 20/14lb to 10/9’
Calorie Row

Keep a Running Total of Points
1st Team to 500 Wins!
Modify: Less wt, less ht
Scale: 200-300 Points
50+: 75/55lb, 20/18" step ups, 1 ab mat + 25lb plate, 35/25lb, 16/10lb
Competition: 115/80lb, 70/53lb, 30/24"
Endurance: Finish and Run 2 Miles together

Friday, 8-3 WOD

Strength:
Back Squat, For Weight:
5-4-3-2-1
WOD:
For Time:
-Row 750m
-3 Rounds of:
-25 Burpees
-50 Double Unders
-Row 750m
Modify: Single Unders x 3
Scale: Row 500s, and 1/2 Reps
Endurance: Row 2k On Each End
Time Cap: 25 Min.

Thursday, 8-2 WOD

Strength:
Deadlift, For Weight:
Touch and Go Only
5-4-3-2-1
WOD:
3RFT:
-25 GHD Sit Ups
-25 Box Jumps, 24/20”
-25 Russian Kettlebell Swings, 70/53lb
-25 Wall Ball, 20/14lb to 10/9’
Modify: Ab Mat, Less ht, Less wt
Scale: 12s
50+: 20/18” Step Ups, 53/35lb, 16/10lb
Endurance: 5RFT
Time Cap: 25 Min.

Wednesday, 8-1 WOD

Strength:
Bench Press, For Weight:
5-4-3-2-1
WOD:
10 Min. AMRAP:
-7 Handstand Push Ups
-1 Rope Climb, 15’
Modify: Ab Mat/Box/Shoulder taps x 2, Climb 10’ or Up/Downs x 2
50+: Climb to 10’, 25lb Plate +1 Ab Mat
Competition: Handstand Walk 16’, L Sit Rope Climb
Endurance: Add a 500m Row and go 25 Min.

Tuesday, 7-31 WOD "Bear Complex"

“Bear Complex”
5 Rounds of:
7 Complexes of:
-1 Power Clean
-1 Front Squat
-1 Push Press
-1 Back Squat
-1 Push Press (Behind Neck)
*You May Rest As Needed Between ROUNDS
*Touch And Go ONLY Between COMPLEXES
*You May Not Squat Clean Your First Movement To Cover The Clean And The Front Squat.  First, There Must Be A Clean, And Then A Front Squat.
*You May Do A Front And/Or Back Thruster To Cover The Squat Plus Push Press.
Add Up The Weight Successfully Used For Each Of The 5 Rounds And Post The Total

Monday, 7-30 WOD "Once, Twice, Three Times a Lady"

“Once, Twice, Three Times a Lady”
For Time:
1 Round of Barbara:
-20 Pull Ups
-30 Push Ups
-40 Sit Ups
-50 Squats
2 Rounds of Helen:
-Run 400m
-21 Kettlebell Swings, 53/35lb
-12 Pull Ups
3 Rounds of Nancy:
-Run 400m
-15 Overhead Squats, 95/65lb
Modify: Banded/Ring Rows/Jumping, less wt
Scale: 1/2 Reps
50+: Purple Band, 35/25lb, 75/55lb
Competition: Chest to Bar, 70/53lb, 115/80lb
Endurance: Run 800s
Time Cap: 30 Min.

Sunday, 7-29 WOD

5RFT:
-15 GHD Sit Ups
-12 Alternating Front Rack Lunges, 135/95lb
-9 Hang Power Cleans, 135/95lb
-6 Shoulder to Overhead, 135/95lb
Modify: less wt, ab mat
Scale: 2-4RFT
50+: 95/65lb
Competition: 155/105lb
Endurance: Add a 600m Run to each Round
Time Cap: 30 Min.

Saturday, 7-28 WOD

For Time:
10-20-30-40
-Box Jumps, 24/20”
-Push Ups
-Russian Kettlebell Swings, 70/53lb
Modify: Less ht, less wt, on knees
Scale: Skip 40s
50+: 20/18” step ups, 53/35lb
Competition: 30/24”, American
Endurance: add 50s
Time Cap: 30 Min.

Friday, 7-27 (Julie's Birthday!!!!!!) WOD

Technique:
10 Min. EMOM:
-1 Snatch Pull + 1 Power Snatch @ 70% of 1RM
WOD:
5RFT:
-6 Alternating Turkish Get Ups, 35/25lb
-15 Wall Ball, 20/14lb to 10/9’
-40 Double Unders
Modify: less wt, Single Unders x 3
Scale: 2-3RFT
50+: 25/15lb, 16/10lb
Competition: 53/35lb, 30/20lb
Endurance: 8RFT
Time Cap: 25 Min.

Thursday, 7-26 WOD

Strength:
For Wt., Back Squat
3-3-3-3-3
WOD:
Death by Rower, for Cal.

Wednesday, 7-25 WOD "Moore"

“Moore”
20 Min. AMRAP:
-1 Rope Climb to 15’
-400m Run
-Max Reps HSPU
Modify: Climb to 10’ or Up/Downs x 2, ab mat/box/shoulder taps x 2
Scale: 10 Min
50+: 2 Ab Mats, Climb to 10’
Endurance:  Rest 2 Min and Row 2 Miles

Tuesday, 7-24 WOD

Technique:
5 Rounds of:
Every 2 Min do:
-2 Squat Clean and Split Jerk @ 80% of 1RM
WOD:
8RFT:
-12 Sumo Deadlift High Pull, 75/55lb
-6 Bar Facing Burpees
Modify: less wt, step over bar
Scale: 3-6RFT
50+: Step down, up, and over, 55/35lb
Competition: 95/65lb
Endurance: 12 Burpees per round
Time Cap: 20 Min.

Monday, 7-23 WOD "Josh"

“Josh”
For Time:
-21 Overhead Squats, 95/65lb
-42 Pull Ups
-15 Overhead Squats
-30 Pull Ups
-9 Overhead Squats
-15 Pull Ups
Modify: Less wt, Banded/Ring Rows
Scale: Start @ 15 Overhead Squats
50+: 75/55lb, Purple Band
Endurance: Rest 2 Min, and Run 2 Miles for Time

Sunday, 7-22 WOD

Strength:
For Wt.
Shoulder Press
3-3-2-2-1-1
WOD:
4RFT:
-12 Alternating Dumbbell Snatches, 50/35lb
-6 Dumbbell Push Press on Left, 50/35lb
-Run 400m
Modify: less wt
Scale: 2-3RFT
50+: 40/25lb
Competition: 60/40lb
Endurance: Run 800s
Time Cap: 25 Min.

Saturday, 7-21 WOD

2RFT:
-30 Pistols
-40 GHD Sit Ups
-50 Cal Row
Modify: Air Squats x 3, ab mat
Scale: 1RFT
50+: Air Squats x 3
Competition: Goblet, 35/25lb
Endurance: Row 100s
Time Cap: 25 Min.

Friday, 7-20 WOD

5RFT:
-30 KB Switchouts, 53/35lb
-20 Box Jumps, 24/20”
-10 Ring Dips
Modify: Less wt, Less ht, banded/box
Scale: 2-3RFT
50+: 35/25lb, 20/18” step ups, Purple Band
Competition: 70/53lb, 30/24”
Endurance: 6 Rounds and add 40 Double Unders to the start of each
Time Cap: 25 Min.

Thursday, 7-19 WOD

Strength:
For Wt, Deadlift, touch and go
3-3-3-3-3
WOD:
Death By Handstand Push Ups
Modify: Shoulder Taps x 2, ab mat/box
50+: 2 Ab Mats

Wednesday, 7-18 WOD

3 WODS:
Increasing by 3s, Beginning with 3, do:
2:30 AMRAP:
-Thrusters, 135/95
-Pull Ups
Then Rest 30 Seconds,
Continue with a second 2:30 AMRAP by starting with the rep count last completed but now descending, and do:
-Clean and Jerk (Grace Style), 135/95lb
-Toes To Bar
*If you finish with time remaining, start back up the ladder.
Rest 90 Seconds,
Run 1 Mile
Modify: Less wt, banded, knee raises
40+: 115/75lb
50+: 95/65lb
65+: 75/45lb
Scale: Run 800m
Endurance: Row An Additional Mile after the Run

Tuesday, 7-17 WOD

Strength:
5 Rounds, Every 2 Min. Do:
-3 Overhead Squats @ 80% of 1RM
WOD:
10 Min AMRAP:
-60 Double Unders
-40 Wall Ball, 20/14lb to 10/9’
-20 Kettlebell Swings, 70/53lb
-10 Power Snatch, 115/75lb
-25 Cal Row
Modify: Single Unders x 2, less wt
Scale: 6 Min. and 1/2 Reps of Each
50+: 53/35lb, 95/75lb
60+: 53/35lb, 95/65lb
65+: 35lb, 75/45lb
Competition: 30/20lb, 135/95lb
Endurance: No AMRAP, Do it 4 Rounds

Monday, 7-16 WOD

Technique: 10 Min EMOM
-1 Snatch Balance @ 75% of 1RM Snatch
WOD:
For Time:
-12 Deadlift, 135/95lb
-9 Hang Squat Cleans, 135/95lb
-6 Push Jerk, 135/95lb
-12 Burpees Over Bar
*Burpees decrease by 3s for round 2 and 3
Modify: Less wt, step over bar
Scale: 2RFT, Run 1 Mile
50+: 115/75lb
60+: 95/65lb
65+: 75/55lb
Competition: 155/105lb
Endurance: 5 Rounds, Burpees stay 12
Time Cap: 15 Min.

Sunday, 7-15 WOD

For Time:
-Run 1 Mile
3 Rounds of:
-10 Front Squats, 135/95lb
-5 Wall Walks
-Run 1 Mile
Modify: less wt, walk as high as able
Scale: 1/2 Distance and reps
50+: 95/65lb
Competition: 185/125lb, Sandbag Run, 40/25lb
Endurance: Run 1 Extra Mile after 2nd of 4 rounds
Time Cap: 30 Min.

Saturday, 7-14 WOD

4RFT:
-15 Toes to Bar
-20 Sotts Press, 45/35lb
-25 Box Jumps, 24/20”
-30 Walking Lunges
Modify: Knee Raises, less wt, less ht
Scale: 1-3RFT
50+: Knee Raises, 35/25lb, 20/18” step ups
Competition: 75/55lb, 30/24”
Endurance: 6RFT
Time Cap: 35 Min.

Friday, 7-13 WOD

Strength:
For Wt.
Deadlift
5-5-5-5-5
*Touch and Go Only
WOD:
10 Min. AMRAP:
-10 Wall Ball, 20/14lb to 10/9’
-10 Kettlebell Swings, 53/35lb
Modify: less wt
Scale: 5-7 Min.
50+: 16/10lb, 35/25lb
Competition: 30/20lb, 70/53lb
Endurance: 30 Min, Add 500m Row to each round

Thursday, 7-12 WOD

Strength:
For Wt.
Back Squat
3-3-3-3-3
WOD:
10RFT:
-3 Clean (any kind) and Jerk (shoulder to overhead), 135/95lb
-1 Rope Climb to 15’
Modify: Less wt, Climb to 10’/Up downs x 2
Scale: 4-7RFT
50+: Climb to 10’, 95/65lb
Competition: Legless, 165/110lb
Endurance: 16RFT
Time Cap: 12 Min.

Wednesday, 7-11 WOD

Technique:
Every 2 Min, @ 70% of 1RM
Full Snatch
3-3-3-3-3
WOD:
For Time:
-150 Burpees
Scale: 50-100
Competition: Vested, 20/14lb over bar
Endurance: 300
Time Cap: 25 Min

Tuesday, 7-10 WOD

Strength:
Push Press
1-1-1-1-1
WOD:
2RFT:
-50 Cal Row
-100 Double Unders
Modify: Single Unders x 3
Scale: 1/2
Endurance: Make it 75 Double Unders, but go 4 Rounds
Time Cap: 16 Min.

Monday, 7-9 WOD "Barbara"

“Barbara”
5RFT:
-20 Pull Ups
-30 Push Ups
-40 Sit Ups
-50 Squats
Modify: Banded/Ring Rows
Scale: 1-3RFT
50+: Purple Band

Sunday, 7-8 WOD

For Time:
40-30-20-10
-Sumo Deadlift High Pull, 75/55lb
-Wall Ball, 20/14lb to 10/9’
-Box Jump, 24/20”
-Burpees
Modify: Less wt, less ht
Scale: 1/2
50+: 55/35lb, 16/10lb, 20/18” step ups
Competition: 95/65lb, 30/20lb, 30/24”
Endurance: 50-40-30-20-10
Time Cap: 40 Min.

Saturday, 7-7 WOD

WOD:
4RFT:
-100’ Sled Push, 160/115lb
- 15 Push Press, 115/80lb
- 50 Double Unders
Modify: Single Unders x 3, less wt
Scale: 2-3RFT
50+: 135/90lb, 95/65lb
Competition: 180/135lb, 135/95lb
Endurance: 6RFT
Time Cap: 30 Min.

Friday, 7-6 WOD "Linda"

“Linda”
For Time:
10-9-8-7-6-5-4-3-2-1
-Deadlift 150% of BW
-Bench Press BW
-Squat Clean 75% of BW
Modify: less wt
Scale: Start between 8 and 6
50+: 75% of Rx Weights
Competition: 115% of Rx Weights
Endurance: 12-11-10-9-8-7-6-5-4-3-2-1

Thursday, 7-5 WOD

Technique:
Every 2 Min, @ 80% of 1RM
Full Snatch
2-2-2-2-2
WOD:
For Meters:
-Row 10 Sec.
-Rest 50 Sec.
-Row 20 Sec.
-Rest 40 Sec.
-Row 30 Sec.
-Rest 30 Sec.
-Row 40 Sec.
-Rest 20 Sec.
-Row 50 Sec.
-Rest 10 Sec.
-Row 50 Sec.
-Rest 10 Sec.
-Row 40 Sec.
-Rest 20 Sec.
-Row 30 Sec.
-Rest 30 Sec.
-Row 20 Sec.
-Rest 40 Sec.
-Row 10 Sec.
Scale: Skip the Row 50 Sec Intervals
Endurance: 2 Rounds

Wednesday, 7-4 Happy 4th of July

Closed for Independence Day

Tuesday, 7-3 WOD

Strength:
Every 2 Min, @ 70% of 1RM
Shoulder Press
5-5-5-5-5
WOD:
4RFT:
-Run 600m
-15 Handstand Push Ups
-50/30 Battle Rope
Modify: ab mat/box/shoulder tap x 2
Scale: 1-3RFT
50+: 2 Ab Mats
Competition: Handstand Walk 50’ Per Round
Endurance: Run 1000s and do 75/50 Rope, 5 Rounds
Time Cap: 35 Min.

Monday, 7-2 WOD

Technique:
Every 2 Min, @ 80% of 1RM
Full Clean
2-2-2-2-2
WOD:
7 Min. AMRAP:
Ascending by 10s for Double Unders and 5s for Kettlebell
-5 Russian Kettlebell Swings, 53/35lb
-10 Double Unders
Modify: Single Unders x 2, less wt
50+: 35/25lb
Competition: 70/53lb
Endurance: Add an ascending 100m Row, Starting with 100m & go 30 Min.

Sunday, 7-1 WOD

For Time:
5-10-15-20
-Power Snatch, 95/65lb
-Thrusters, 95/65lb
-Box Jumps, 24/20”
Modify: less wt, less ht
Scale: Stop at 10s or 15s
50+: 75/55lb, 20/18” step ups
Competition: 115/80lb, 30/24”
Endurance: Add 25s
Time Cap: 30 Min.

Saturday, 6-30 WOD

For Time:
10-8-6-4-2
- Alternating Atlas Stone Lifts, 75/45lb
-Overhead Squats, 135/95lb
-Ring Dips
Modify: Less wt, banded/box
Scale: Start at 8 or 6
50+: 45/30lb, 95/65lb, Purple Band
Competition: 105/75lb, 155/105lb, Strict
Endurance: 10-9-8-7-6-5-4-3-2-1
Time Cap: 30 Min.

Friday, 6-29 WOD "Mr. Joshua"

“Mr. Joshua”
5RFT:
-Run 400m
-30 GHD Sit Ups
-15 Deadlifts, 250/165lb
Modify: Ab mat, less wt
Scale: 2-4RFT
50+: 185/125lb

Thursday, 6-28 WOD

Strength:
Shoulder Press, every 2 Min, at 70% of 1RM
5-5-5-5-5
WOD:
For Time:
-10 Handstand Push Ups
-20 Hang Power Cleans, 115/80lb
-30 Alternating Lunges with Bar on Shoulders, 115/80lb
-40 Stiff Leg Deadlifts, 115/80lb
-50 Wall Ball, 20/14lb to 10/9’
Modify: less wt, ab mat/box/shoulder tap x 2
Scale: 1/2
50+: 2 ab mat, 95/65lb, 16/10lb
Competition: 135/95lb, 30/20lb, 2” Deficit
Endurance: 20-30-40-50-60
Time Cap: 25 Min.

Wednesday, 6-27 WOD

WOD:
4RFT:
-Row 500m
-4 Rope Climb to 15’
-8 Squat Snatch, 95/65lb
-Rest 2 Min.
Modify: Climb to 10’, Up/Downs x 2, less wt
Scale: 2RFT
50+: Climb to 10’, 75/55lb
Competition: 135/95lb
Endurance: Row 1000s
Time Cap: 42 Min.

Tuesday, 6-26 WOD

Technique:
10 Min. EMOM @ 75% of 1RM
-1 Clean and Jerk
WOD:
For Time:
-25 Burpees
-10 Double Unders
-20 Burpees
-20 Double Unders
-15 Burpees
-30 Double Unders
-10 Burpees
-40 Double Unders
-5 Burpees
-50 Double Unders
Modify: Single Unders x 3
Scale: Start @ 20 Burpees, stop @ 40 Double Unders
50+: You may step down and up
Endurance: Descend from 35 Burpees and Ascend to 70 Double Unders
Time Cap: 20 Min.

Monday, 6-25 WOD "Cindy or Mary"

Strength:
Front Squat, every 2 Min, at 70% of 1RM
5-5-5-5-5
WOD:
“Cindy”
20 Min. AMRAP:
-5 Pull Ups
-10 Push Ups
-15 Squats
Modify: Banded/Ring Rows
Scale: 5-12 Min.
50+: Purple Band
Competition: Do Mary
Endurance: Finish with a 5k Run

Sunday, 6-24 WOD

For Time:
-Walking Lunge from back door to front
4 Rounds of: -10 Power Cleans, 115/80lb
-10 Shoulder to Overhead, 115/80lb
-Walking Lunge from back door to front
*No cutting through parking lot, and bring knee pads
Modify: less wt
Scale: Stop 1/2 way
50+: 95/65lb
Competition: 135/95lb, Walk with Dumbbells, 35/20lb
Endurance: Make it 5 Rounds and add a round of lunges after the 2nd round of S2O
Time Cap: 25 Min.

Saturday, 6-23 WOD

“Michael”
3RFT:
-Run 800m
-50 Sit Ups
-50 Back Extensions
*You can do ab mat or GHD version
Modify: Good Mornings
Scale: 1/4 or 1/2 of all

Friday, 6-22 WOD "Michael"

For Wt.
Overhead Squats
4-4-3-3-2-2
WOD:
For Time:
40-30-20
-Push Ups
-Box Jump, 24/20”
-Alternating Dumbbell Snatch, 50/35lb
Modify: less ht, less wt
Scale: 1/2
50+: 20/18” step ups, 40/25lb
Competition: 30/24”, 60/45lb
Endurdance: 50-40-30-20-10
Time Cap: 25 Min.

Thursday, 6-21 WOD

Technique:
8 Min. EMOM:
-1 Clean @ 90% of 1RM
WOD:
9 Min. AMRAP:
3-6-9-12-15-18-21-etc.
-Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
Modify: less wt
Scale: 5 Min.
50+: 16/10lb, 55/35lb
Competition: 30/20lb, 95/65lb
Endurance: 20 Min. Add Burpees

Wednesday, 6-20 WOD

Technique:
8 Min. EMOM:
-1 Snatch @ 90% of 1RM
WOD:
For Time:
-Row 50 Cal.
-40 Russian Kettlebell Swings, 70/53lb
-30 Back Squats, 165/110b
-20 Handstand Push Ups
-10 Alternating Turkish Get Ups, 35/25lb (KB or DB)
Modify: less wt, ab mat/box/shoulder taps
Scale: 1/2 Reps
50+: 53/35lb, 115/80lb, 2 ab mats, 25/15lb
Competition: 185/125lb, Handstand Walk 50’, 53/35lb
Endurance: 2RFT
Time Cap: 25 Min.

Tuesday, 6-19 WOD

Technique:
8 Min. EMOM:
-1 Split Jerk @ 90% or 1RM
WOD:
For Time:
40-30-20-10
-Pull Ups
-Burpees
Modify: Banded/Ring Rows
Scale: 1/2
50+: Purple Band
Competition: Bar Muscle Ups 12-9-6-3
Endurance: Add an 800m Run to the beginning of each round
Time Cap: 20 Min.

Monday, 6-18 WOD

Strength:
For Wt:
Front Squat
4-4-3-3-2-2
*Post heaviest load
WOD:
5RFT:
-10 Deadlift, 225/145lb
-12 Toes to Bar
-30 Double Unders
Modify: less wt, knee raises, single unders x 3
Scale: 2-4RFT
50+: 185/125lb, Knee Raises
Competition: 275/185lb
Endurance: 6RFT and add 15 Box Jumps, 24/20” after T2B
Time Cap: 18 Min.

Sunday, 6-17 WOD

For Time:
-Row 1000m
-30 Overhead Squats, 135/95lb
-100 Push Ups
-Row 1000m
Modify: less wt
Scale: 1/2 of all
50+: 95/65lb
Competition: 165/110lb
Endurance: Row 2k each, 40 OHS, 150 Push Ups
Time Cap: 25 Min.

Saturday, 6-16 WOD

7RFT:
-5 Power Cleans, 135/95lb
-15 Wall Ball, 20/14lb to 10/9’
-15 Box Jump, 24/20”
Modify: less wt, less ht
Scale: 3-4RFT
50+: 95/65lb, 16/10lb, 20/18” step ups
Competition: 165/110lb, 30/20lb, 30/24”
Endurance: 10RFT
Time Cap: 30 Min.

Friday, 6-15 WOD "Nate"

“Nate”
20 Min. AMRAP:
-2 Ring Muscle Ups
-4 Handstand Push Ups
-8 Kettlebell Swings, 70/53lb
Modify: 6 Pull Ups and switch order, less wt, ab mat/box/shoulder tap x 2
Scale: 10 Min.
50+: 6 Pull Ups, 2 ab mats, 53/35lb
Endurance: 30 Min. and add 16 Burpees to end each round

Thursday, 6-14 WOD

Technique:
10 Min. EMOM @ 80% of 1RM Full Snatch
-1 Snatch Pull + 1 Full Snatch, touch and go
WOD:
For Time:
-20 Thrusters, 95/65lb
-20 Double Unders
-15 Thrusters
-40 Double Unders
-10 Thrusters
-60 Double Unders
-5 Thrusters
-80 Double Unders
Modify: Less wt, Single Unders x 3
Scale: 1/2 Reps
50+: 75/55lb
Competition: 115/80lb
Endurance: Add 20 Box Jump Overs to each round
Time Cap: 25 Min.

Wednesday, 6-13 WOD

WOD:
7RFT:
-15 GHD Sit Ups
-400m Run
-2 Rope Climb to 15’
Modify: Ab Mat, 10’ or Up/Downs x 2
Scale: 3-5RFT
50+: 10’
Competition: Short Rope
Endurance: 800s
Time Cap: 35 Min.

Tuesday, 6-12 WOD

Technique:
10 Min. EMOM @ 80% of 1RM Full Clean
-1 Deadlift + 1 Full Clean, touch and go
WOD:
5RFT:
-10 Back Squats, 135/95lb
-20 Burpees over Bar
*No Squat Racks :-)
Modify: Less wt, step over
Scale: 1/2 Reps
50+: 95/65lb
Competition: 165/110lb
Endurance: Add 30 Cal Row to Each Round
Time Cap: 20 Min.

Monday, 6-11 WOD

WOD:
For Wt:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
Post totals

Sunday, 6-10 WOD

Strength:
Front Squat for wt
3-3-2-2-1-1
WOD:
For Time:
21-15-9
-Handstand Push Ups
-Kettlebell Swings, 70/53lb
-Walking Lunges, 70/50lb
Modify: less wt, ab mat/box/shoulder tap x 2
Scale: 12-9-6
50+: 2 ab mat, 53/35lb, 50/30lb
Competition: Handstand Walk 32’/24’/16’, 106/70lb, 100/70lb
Endurance: 21-18-15-12-9-6-3
Time Cap: 20 Min.

Saturday, 6-9 WOD "Obstacle Day"

“Obstacle Day”
For Time:
-Run 400m
-100’ Sled Push, 180/135lb
-Run 400m
-12 Atlas Stone Lifts, 105/75lb
-Run 400m
-40 Tire Flips
-Run 400m
-40 Sledge Hammers 16/8lb
Modify: Less wt
Scale: 1/2 Distance and Reps
50+: 135/90lb, 75/45lb
Competition: 205/160lb, Upsize Tire
Endurance: 800s
Time Cap: 25 Min.

Friday, 6-8 WOD

Strength:
Overhead Squat for wt
3-3-2-2-1-1
WOD:
For Time:
50-40-30-20-10
-Air Squats
-Hang Power Clean, 75/55lb
-Push Press, 75/55lb
Modify: less wt
Scale: Start @40 or 30
50+: 55/35lb
Competition: 95/65lb, Pistols
Endurance: Add Burpees to the mix
Time Cap: 20 Min.

Thursday, 6-7 WOD

WOD:
4RFT:
-10 Deadlift, 225/145lb
-20 GHD Sit Ups
-30 Box Jumps, 24/20”
Modify: less wt, less ht, ab mat
Scale: 1/2 Reps
50+: 185/125lb, 20/18” step ups
Competition: 275/185lb, 30/24”
Endurance: Add 500m Row to each round
Time Cap: 30 Min.

Wednesday, 6-6 WOD

Technique:
10 Min. EMOM @ 70% of 1RM Full Snatch
-1 Snatch Balance
WOD:
“Jackie”
For Time:
-Row 1k
-50 Thrusters, 45/35lb
-30 Pull Ups
Modify: Banded
Scale: 1/2 of all
50+: Purple Band
Competition: 95/65lb, 15 Muscle Ups
Endurance: 3x

Tuesday, 6-5 WOD

8 Min. EMOM @ 70% of 1RM Full Clean
-2 High Hang Squat Clean
WOD:
12 Min. AMRAP:
-20 Sumo Deadlift High Pull, 75/55lb
-10 Bar Facing Burpees
-100m Dash
Modify: less wt, step overs
Scale: 6 Min. AMRAP, 1/2 Reps and Distance
50+: 55/35lb, Can step over bar
Competition: 95/65lb
Endurance: 25 Min, Run 400s

Monday, 6-4 WOD

Strength
Back Squat for Wt.
3-3-3-3-3
WOD:
For Time:
-50 Wall Ball, 20/14lb to 10/9’
-10 Double Unders
-40 Wall Ball
-20 Double Unders
-30 Wall Ball
-30 Double Unders
-20 Wall Ball
-40 Double Unders
-10 Wall Ball
-50 Double Unders
Modify: Less wt, Single Unders x 3
Scale: Start @ 40, Stop @ 40 Double Unders
50+: 16/10lb
Competition: 30/20lb
Endurance: Run 400m After Each Set of DU
Cap: 20 Min.

Sunday, 6-3 WOD

For Time:
-Run 800m
-20 Overhead Squats, 95/65lb
-20 Handstand Push Ups
-Run 800m
-20 Handstand Push Ups
-20 Overhead Squats
-Run 800m
Modify: less wt, ab mat/box/shoulder taps x 2
Scale: Stop after 1st set or 2nd run
50+: 75/55lb, 2 ab mats
Competition: 135/95lb, 25’ Handstand Walk
Rx+: 115/80lb, 2” Deficit
Endurance: Run Miles
Time Cap: 35 Min.

Friday, 6-1 WOD

WOD:
4RFT:
-20 Box Jumps, 24/20”
-15 Pull Ups
-10 Power Cleans, 135/95lb
-5 Turkish Get Ups on Each Arm, 35/25lb
Modify: Less ht, less wt, banded
Scale: 2RFT
50+: 20/18” Step Ups, Purple Band, 95/65lb, 25/15lb
Competition: 30/24”, 5 Ring Muscle Ups, 155/105lb, 53/35lb
Endurance: 6RFT
Time Cap: 30 Min.

Saturday, 6-2 GWEN'S BABY WOD

GWEN’S BABY WOD

This will be a partner WOD, similar to Tabata.  For 30 seconds, Partner A holds the baby (med ball: 20/14) over head while Partner B does the skill work. Then switch positions. Each skill will be done by each partner 4 times for a 20 minute WOD.  

SKILLS:

stiff legged deadlift  115/80
dips
squats
KB American  53/35
knee raises 

mod: less weight
scaled: 2 rounds 
end: run a mile at the end with the baby

50+: 95/65, 35/25, purple band

Thursday, 5-31 WOD

Technique:
10 Min. EMOM @ 70% of 1RM Full Snatch, do:
-1 Snatch Pull + 1 High Hang Squat Snatch
WOD:
6RFT:
-5 Front Squats, 95/65lb
-5 Thrusters, 95/65lb
-5 Push Press, 95/65lb
Modify: less wt
Scale: 3-4RFT
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: Add 15 Bar Facing Burpees per Round
Time Cap: 15 Min.

Wednesday, 5-30 WOD

Strength:
Deadlift for wt.
Touch and go only
5-5-5-5-5
WOD:
For Time:
-50 Double Unders
-5 Rope Climb to 15’
-50 Double Unders
-5 Rope Climb
-50 Double Unders
Modify: Climb to 10’ or Up/Downs x 2, Single Unders x 3
Scale: 1/2
50+: Climb to 10’
Competition: Every other Climb legless
Endurance: Run 500m Before every 50 Double Unders
Time Cap: 15 Min.

Tuesday, 5-29 WOD

WOD:
5RFT:
-20 Cal Row
-20 Alternating Dumbbell Power Snatch, 50/35lb
-50/30 Battle Rope
-15 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 2-4RFT
50+: 40/25lb
Competition: 60/40lb
Endurance: Double Row and Battle Rope
Time Cap: 35 Min.

Monday, 5-28 Memorial Day

OPEN GYM 11AM - 1PM

Sunday, 5-27

Closed

Saturday, 5-26 "Murph"

“Murph”
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Air Squats
-Run 1 Mile
*You may break up the calisthenics as desired
Modify: Banded, on knees
Scale: Run 400-800, and 1/2 or 1/4 Reps
50+: Purple Band
Competition: Vested, 20/14lb

Friday, 5-25 WOD

Strength:
Bench Press For Wt
3-3-3-3-3
For Time:
21-15-9
-Thrusters, 95/65lb
-GHD Sit Ups
Modify: less wt, ab mat
Scale: 12-9-6
50+: 75/55lb
Competition: 135/95lb
Endurance: 27-21-15-9
Time Cap: 12 Min.

Thursday, 5-24 WOD

Technique:
Full Snatch for wt.
1-1-1-1-1
WOD:
8 Min. AMRAP:
-25 Double Unders
-15 Box Jump, 24/20”
-5 Handstand Push Ups
Modify: Single Unders x 2, less ht, ab mat/shoulder tap/box
Scale: 5 Min.
50+: 20/18” step ups, 2 ab mat
Competition: 30/24”, 2” Deficit
Endurance: Add 25 Cal Row to each round, 25 Min.

Wednesday, 5-23 WOD

Strength
Front Squat For Wt.
3-3-3-3-3
WOD:
For Time:
20-15-10-5
-Russian Kettlebell Swings, 70/53lb
-Push Press, 95/65lb
-Overhead Squats, 95/65lb
Modify: less wt
Scale: 15-10-5
50+: 53/35lb, 75/55lb
Competition: American, 135/95lb
Endurance: 30-25-20-15-10-5
Time Cap: 12 Min.

Tuesday, 5-22 WOD

Technique:
Split Jerk for wt.
1-1-1-1-1
WOD:
5RFT:
-10 Back Squat, 165/115lb
-10 Burpees
-10 Dead Lift, 205/135lb
Modify: Less wt
Scale: 2-4RFT
50+: 135/95lb, 185/125lb
Competition: 225/145lb, 275/185lb
Endurance: Run 800m with every round
Time Cap: 18 Min.

Monday, 5-21 WOD

Technique:
Full Clean for wt.
1-1-1-1-1
WOD:
For Time:
-Row 750m
4 Rounds of:
-15 Wall Ball, 20/14lb to 10/9’
-10 Hang Power Snatch, 95/65lb
-Row 750m
Modify: less wt
Scale: Row 500m and do 2 Rounds
50+: 16/10lb, 75/55lb
Competition: 30/20lb, 115/80lb
Endurance: Row 1200m and do 7 Rounds
Time Cap: 18 Min.

Sunday, 5-20 WOD

5RFT
-10 Thrusters, 95/65lb
-10 Overhead Squats, 95/65lb
-3 Rope Climb to 15’
Modify: Less wt, Climb to 10’ or up/downs x 2
Scale: 2-4RFT
50+: 75/50lb, Climb to 10’
Competition: 115/80lb
Endurance: Add 30 Box Jump to each round, 24/20”
Time Cap: 25Min

Saturday, 5-19 WOD

Saturday will not be at the park due to weather. It will be normal time at the gym. 10am
WOD:
For Time:
-400m Run
-30Med Ball Cleans
-30Med Ball Push press
-30 Russian Twists
-Run 400m
-30Med Ball Cleans
-30Med Ball Push press
-30Russian Twists
-Run 400m
Rx: 20/14lb, Mod: less wt, Scale: 1/2 Distance and Reps
50+: 16/10lb, Comp: 30/20lb and Vested, 20/14lb, End: Run 800s, Cap: 25 Min.

Friday, 5-18 WOD

For Time:
-40 Kettlebell Swings, 70/53lb
-15 Burpees
-10 Handstand Push Ups
-30 KB
-15 Burpees
-20 HSPU
-20 KB
-15 Burpees
-30 HSPU
-10 KB
-15 Burpees
-40 HSPU
Modify: Less wt, ab mat/box/shoulder taps x 2
Scale: 1/2 Reps
50+: 53/35lb, 2 Ab Mats
Competition: 4” Deficit
Endurance: Double the Burpees
Time Cap: 30 Min.

Thursday, 5-17 WOD

Technique:
Every 2 Min Do 3 Full Snatch @ 70% of 1RM for 5 Rounds
WOD:
-10 RFT:
-10 Pull Ups
-15 Air Squats
-20 Double Unders
Modify: Banded, Single under x 3
Scale: 3-7RFT
50+: Purple Band
Competiton: Vested, 20/14lb
Endurance: 15RFT
Time Cap: 25 Min

Wednesday, 5-16 "Fight Gone Bad"

“Fight Gone Bad”
3 Rounds for Reps:
-1 Min of Wall Ball, 20/14lb to 10/9’
-1 Min of Sumo Deadlift High Pull, 75/55lb
-1 Min of Box Jump, 20/18”
-1 Min of Push Press, 75/55lb
-1 Min Row for Calories
Modify: less wt, less ht
Scale: 1-2 Rounds
50+: 55/35lb, Step Ups, 16/10lb
Endurance: 5 Rounds

Tuesday, 5-15 WOD

Technique:
Every 2 Min Do 3 Full Cleans and Split Jerk @ 70% of 1RM for 5 Rounds
WOD:
4RFT:
-25 Clean (power or full) and Jerk (shoulder to overhead), 95/65lb
-15 GHD Sit Ups
Modify: less wt, ab mat, leg raises
Scale: 1-3RFT
50+: 75/50lb
Competition: 115/80lb
Endurance: Row 35 Cal to start each round
Time Cap: 27 Min.

Monday, 5-14 "CrossFit Total"

“CrossFit Total”
3 Efforts to Max Out 1 Rep:
-Back Squat
-Shoulder Press
-Deadlift

Sunday, 5-13 WOD

"Happy Mothers Day!!!"
For Time:
-80 Back Extensions
-70 Alternating Sledge Hammers, 16/8lb
-60 Wall Ball, 20/14lb to 10/9’
-50 Box Jump, 24/20”
-40 Alternating Sides Atlas Stone Toss, 75/45lb
Modify: Less wt, less ht
Scale: 1/2 of all
50+: 16/10lb, 20/18” step ups, 45/30lb
Competition: 30/20lb, 30/20”, 105/75lb
Endurance: 2RFT
Time Cap: 25 Min.

Saturday, 5-12

8 Min. EMOM:
-1 Snatch Balance @ 80% of 1RM Snatch
WOD:
For Time:
-Row 1000m
-40 Overhead Squats, 115/80lb
-Row 750m
-30 Overhead Squats
-Row 500m
-20 Overhead Squats
-Row 250m
-10 Overhead Squats
Modify: less wt
Scale: Start @ 750 or 500m
50+: 95/65lb
Competition: 135/95lb
Endurance: Double Rows
Time Cap: 30 Min.

Friday, 5-11 WOD

5RFT:
-10 Deadlift, 225/145lb
-10 Thrusters, 95/65lb
-Run 400m
Modify: less wt
Scale: 2-4RFT
50+: 185/125lb, 75/55lb
Competition: 275/185lb, 115/80lb
Endurance: 800s
Time Cap: 30 Min.

Thursday, 5-10 WOD

Happy Graduation Med Students!
Now come to CF4E and get your medicine!
WOD 1
“Annie”
For Time:
50-40-30-20-10
-Double Under
-Ab Mat Sit Ups
Modify: Single Unders x 3
Scale: Drop the 50 Round

-Rest 10 Min

WOD 2
“Grace”
For Time:
-30 Clean (any kind) and Jerk (shoulder to overhead), 135/95lb
Modify: less wt
50+: 115/80lb
Competition: No Rest Between, but Post Both Scores
Endurance: 100 Burpees During the 10 Min Rest

Wednesday, 5-9 WOD

"We love our CrossFit Family!"
You Have 2 Min. To Do:
-12 Russian Kettlebell Swings, 70/53lb
-18 Push Ups
-24 Air Squats
Go As Many Min as Possible.  Post Min completed plus reps done in unfinished min.
Modify: less wt
Scale: Stop @ 10 Min.
Max: 20 Min.
Endurance: 30 Min.
Competition: Ring Push Ups
50+: 53/35lb

Tuesday, 5-8 WOD

Strength
8 Min. EMOM
-1 Back Squat @ 90% of 1RM
WOD:
5 Min. AMRAP:
-9 Handstand Push Ups
-6 Bar Facing Burpees
-3 Snatches (any kind), 115/80lb
Modify: Ab mat/Box/Shoulder Tap x 2, less wt
50+: 95/65lb, 2 Ab Mat
Competition: 165/115lb
Endurance: 35 Min. AMRAP, and Add , But add 500m Row

Monday, 5-7 WOD

Strength
8 Min. EMOM
-1 Shoulder Press @ 90% of 1RM
WOD:
4RFT:
-25 Pull Ups
-5 Cleans (any kind), 155/105lb
Modify: less wt, banded
Scale: 1-2RFT
50+: Purple Band, 115/80lb
Competition: Chest to Bar, 245/170lb
Teen Competition: Chest to Bar, 155/105lb
Endurance: Add 800m Run to Each Round
Time Cap: 15 Min.

Sunday, 5-6 WOD

2RFT:
-50 Box Jump, 24/20"
-40 Alternating Dumbbell Snatch, 50/35lb
-30 Toes To Bar
Modify: Less Ht., Less Wt., Knee Raises
Scale: 1RFT
50+: 40/25lb, 20/18" Step Ups
Competition: 30/24"
Endurance: 3RFT
Time Cap: 30 Min.

Saturday, 5-5 WOD

5RFT:
-7 Overhead Squats, 135/95lb
-14 Kettlebell Swings, 53/35lb
-21 Burpees
Modify: Less wt
Scale: 2-4RFT
50+: 95/65lb, 35/25lb
Competition: 155/105lb, 70/53lb
Endurance: 8RFT
Time Cap: 30 Min.

Friday, 5-4 WOD "Masters Qualifier 3"

Masters Qualifier 3
20 Min. AMRAP:
-50 Wall Ball, 20/14lb to 10/9'
-100 Double Unders
-50' Handstand Walk
-100 Double Unders
-50 Cal Row
-100 Double Unders
-50' Handstand Walk
-100 Double Unders
Modify: Less wt, Bear Crawl, Single Unders x 2
Scale: 12 Min. AMRAP
55+: Men 20lb to 9', Women 10lb to 9'
Endurance: Rest 3 Min. After Finished and Run 2 Miles

Thursday, 5-3 WOD "Masters Qualifier 1"

Masters Qualifier 1
For Time:
-4 Thrusters, 135/95lb
-1 Rope Climb to 15'
-8 Thrusters
-2 Rope Climb
-12 Thrusters
-3 Rope Climb

-Rest 3 Min
-3K Row
Post Time for WOD and Total With Row
Modify: Climb to 10' or Up/Downs x 2, Less wt
Scale: Skip the Row
55+: 95/65lb
Endurance: Row 5K
CF Cap for 1st WOD was 10 Min.

Wednesday, 5-2 WOD "Anya's Birthday WOD"

"Anya's Birthday WOD"
Strength:
8 Min. EMOM:
-1 Deadlift @ 90% of 1RM
20 Min. AMRAP:
-10 Sumo Deadlift High Pull, 95/65lb
-Run 400m
-1 Min. Accumulated Plank Hold
Modify: Less Wt.
Scale: 12 Min. AMRAP
50+: 75/55lb
Competition: Vested, 20/14lb
Endurance: 35 Min. AMRAP

Tuesday, 5-1 WOD

Technique:
8 Min. EMOM:
-2 High Hang Clean Snatch @ 70% of 1RM
WOD:
10 Min. AMRAP:
-2 Front Squats, 135/95lb
-2 Handstand Push Ups
-4 Front Squats
-4 Handstand Push Ups
-Keeps Going Up By 2s
Modify: Less wt, Ab Mat/Box/Shoulder Taps x 2
Scale: 6 Min. AMRAP
50+: 95/65lb, 2 Ab Mats
Competition: 155/105lb/4” Deficit
Endurance: 25 Min. AMRAP, Add 100/200/300/400m Runs

Monday, 4-30 WOD

Technique:
8 Min. EMOM:
-2 High Hang Squat Snatch @ 70% of 1RM
WOD:
“Grindy”
10RFT:
-3 Clean (Any Kind) and Jerk (Should to Overhead), 135/95lb
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Modify: Less Wt, Banded
Scale: 5RFT
50+: 95/65lb, Purple Band
Competition: 155/105, 2 Ring Muscle Ups
Time Cap: 25 Min.

Sunday, 4-29 WOD

Strength:
Shoulder Press, 5 Rounds
-3 Reps, Every 90 Sec. @ 80% of 1RM
WOD:
For Time:
50-40-30-20-10
-Back Extensions
-Russian Twists, 20/14lb
Modify: Superman, less wt
Scale: Start @ 40 or 30
50+: 16/10lb MB
Competition: 30/20lb MB
Endurance: Add Burpees
Time Cap: 15 Min.

Saturday, 4-28 WOD

WOD:
6RFT:
-Run 400m
-20 Wall Ball, 20/14lb to 10/9’
-10 Hang Power Snatch, 95/65lb
Modify: Less wt
Scale: 2-4RFT
50+: 16/10lb, 75/50lb
Competition: 30/20lb, 115/80lb
Endurance: Run 800s
Time Cap: 35 Min.

Friday, 4-27 WOD

Strength:
For Wt., Overhead Squat
3-3-2-2-1-1
Post Heaviest Successful Lift
WOD:
20 Min. AMRAP:
-500m Row
-50 Double Unders
-25 Russian Kettlebell Swings, 53/35lb
Modify: Single Unders x 2, Less wt
Scale: 10-15 Min. AMRAP
50+: 35/25lb
Competition: 70/53lb
Endurance: 30 Min. AMRAP

Thursday, 4-26 WOD

Strength:
Deadlift, 5 Rounds
-3 Reps, Every 90 Sec. @ 80% of 1RM
WOD:
For Time:
21-15-9
-Squat Clean Thrusters, 95/65lb
-Burpee Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 12-9-6
50+: 75/55lb, 20/18” Step Ups
Competition: 115/80lb, 30/24”
Endurance: 27-21-18-9
Time Cap: 25 Min.

Wednesday, 4-25 WOD

Strength:
Front Squat, 5 Rounds:
-3 Reps Every 90 Sec, @ 80% of 1RM
WOD:
For Time:
-25 GHD Sit Ups
-1 Rope Climb to 15’
-20 GHD Sit Ups
-2 Rope Climb
-15 GHD Sit Ups
-3 Rope Climb
-10 GHD Sit Ups
-4 Rope Climb
-5 GHD Sit Ups
-5 Rope Climb
Modify: Climb to 10’ or Up/Downs x 2, Ab Mat
Scale: Start @ 20 Sit ups and Finish @ 4 Rope Climb
50+: Climb to 10’
Competition: Short Rope
Endurance: Add 500m Row to Each Round
Time Cap: 20 Min.

Tuesday, 4-24 WOD "JT"

Technique:
8 Min. EMOM:
-1 Full Clean and Split Jerk @ 90% of 1RM
WOD:
“JT”
For Time:
21-15-9
-Handstand Push Ups
-Ring Dips
-Push Ups
Modify: Ab Mat/Box/Shoulder Taps x 2, Banded
Scale: 12-9-6
50+: 2 Ab Mat, Purple Band
Endurance: Without Pause, at completion, Run 2 Miles

Monday, 4/23 WOD

Technique:
8 Min. EMOM:
-1 Full Snatch @ 90% of 1RM
WOD:
15 RFT:
-120’ Shuttle Run
-5 Pull Ups
Modify: Banded
Scale: 5-10RFT
50+: Purple Band
Competition: 2 Bar Muscle Ups
Endurance: 20RFT With a 240’ Shuttle Run
Time Cap: 25 Min.

Sunday, 4-22 WOD

For Time:
-5 Bar Pull Overs
-20 Box Jumps, 24/20”
-5 Push Press, 95/65lb
-4 Bar Pull Overs
-20 Box Jumps
-10 Push Press
-3 Bar Pull Overs
-20 Box Jumps
-15 Push Press
-2 Bar Pull Overs
-20 Box Jumps
-20 Push Press
-1 Bar Pull Over
-20 Box Jumps
-25 Push Press
Modify: Skin the Cat or Knee Raises x 5, less ht, less wt
Scale: Start @ 4 Bar Pull Overs and Stope @ 20 Push Press
50+: Skin the Cat, 20/18” Step Ups, 75/55lb
Competition: 30/24”, 115/80lb
Endurance: Add 20 Cal Row after each 20 Box Jump
Time Cap: 25 Min.

Saturday, 4-21 WOD

Partner WOD:
For Time:
-400m Parter Piggyback Carry (Partners switch every 100M)
-300 Battle Rope (Partners switch every 50)
-400’ Sled Push (Partners switch every 100’), 160/115lb
-200’ Wheel Barrel Walk (Partners switch every 25’)
Modify: Sandbag Run (40/25lb), 1 End of Rope, less wt, Bear Crawl
Scale: 1/2 Distances and Reps
50+: Sandbag, 40/25lb, Sled 135/90lb, Bear Crawl
Competition: Honeymoon Carry, Sled 180/135lb, Handstand Walk
Time Cap: 30 Min.

Friday, 4-20 WOD

Strength:
Power Clean, Every 90 Sec.
-3 Reps @ 80% of 1RM
WOD:
7RFT:
-12 Wall Ball to 10/9’, 20/14lb
-25 Double Unders
-2 Rope Climb to 15’
Modify: less wt, single unders x 3, Climb to 10’ or Up/Downs x 2
Scale: 2-5RFT
50+: 16/10lb, Climb to 10’
Competition: 30/20lb, Legless
Endurance: 10RFT
Time Cap: 25 Min.

Thursday, 4-19 WOD

Strength:
Back Squat, Every 2 Min
-3 Reps @ 80% of 1RM
WOD:
For Time:
-Row 1000m
-150 Air Squats
-75 Russian Kettlebell Swings, 70/53lb
Modify: less wt
Scale: 1/2 of all
50+: 53/35lb
Competition: American Swings, Goblet Squats, 35/25lb
Endurance: 2RFT
Time Cap: 15 Min.

Wednesday, 4-18 WOD

Every 2 Min for 5 rounds:
-3 Overhead Squat @ 80% of 1RM
WOD:
5RFT:
-10 Deadlift, 225/145lb
-30 Push Ups
Modify: Less wt
Scale: 2-4RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: Add 50 Double Unders to Each Round
Time Cap: 18 Min

Tuesday, 4-17 WOD "Fight For Life"

“Fight For Life”
1 Min. of Each Movement, Without Pause Between, 3 Rounds For Reps:
-Thrusters, 65/45lb
-Power Snatch, 65/45lb
-Burpees
-Squat Cleans, 65/45lb
-GHD Sit Ups
Modify: Less wt, Ab mat
Scale: 1-2 Rounds for Reps
50+: 55/35lb
Competition: 95/65lb
Endurance: 5 Rounds for Reps

Monday, 4-16 WOD

WOD:
7RFT:
-Run 400m
-10 Pull Ups
-20 Sit Ups
Modify: Banded
Scale: 2-5RFT
50+: Purple Band
Competition: 3 Ring Muscle Ups, Run With Sandbag, 40/25lb
Endurance: 10RFT
Time Cap: 35 Min.

Sunday, 4-15 WOD

For Time:
-35 Front Squats, 95/65lb
-35 Push Press, 95/65lb
-Rest 3 Min
-25 Front Squats, 115/80lb
-25 Push Press, 115/80lb
-Rest 3 Min
-15 Front Squats, 135/95lb
-15 Push Press, 135/95lb
-Rest 3 Min
-5 Front Squats, 155/105lb
-5 Push Press, 155/105lb
Modify: less wt
Scale:  Start @ 25s or 15s
50+: 55/35, 75/55, 95/65, 115/80lb
Competition: 115/80, 135/95, 155/105, 175/115
Endurance:  Run 200m Every Rest Time
Time Cap: 40 Min.

Saturday, 4-14 WOD

For Time:
21-15-9
-Power Cleans, 135/95lb
-Box Jump, 30/24”
-Overhead Squats, 135/95lb
Modify: less wt, less ht
Scale: 12-9-6
50+: 95/65lb, 24/20” Step ups ok
Competition: 155/105lb, 36/30”
Endurance:  Add a 1 Mile, 800m, 400m Run
Time Cap: 20 Min.

Friday, 4-13 WOD

Strength:
Deadlift, Every 2 Min.
-5 @ 70% of 1RM
WOD:
10 RFT:
-Row 200m
-Rest 1 Min.
Scale: 4-6RFT
Endurance: 20RFT
Time Cap: 30 Min.

Thursday, 4-12 WOD

“Tabata Won’t Go Away!”
8 Rounds of each movement, 20 Sec/10 Sec Rest:
-Wall Ball to 10/9’, 20/14lb
-Kettlebell Swings, 53/35lb
-Russian Twists, 20/14lb
-Double Unders
Modify: less wt, single unders x 2
Scale: 3-5 Rounds of each
50+: 16/10lb, 35/25lb, 35/25lb
Competition: 30/20lb, 70/53lb, 30/20lb
Endurance: 12 Rounds of each

Wednesday, 4-11 WOD

Strength:
Back Squat, Every 2 Min.
-5 @ 70% of 1RM
WOD:
For Time:
-40 Thrusters, 115/80lb
-30 Pull Ups
-20 Box Jumps, 24/20”
-10 Power Snatch, 115/80lb
Modify: less wt, banded, less ht
Scale: 1/2 of all
50+: 95/65lb, Purple Band, 20/18” step ups
Competition: 135/95lb, 10 Bar Muscle Ups, 30/24”
Endurance: 2RFT
Time Cap: 15 Min.

Tuesday, 4-10 WOD


Technique:
8 Min. EMOM
-2 Full Clean and Split Jerks @ 85% of 1RM
WOD: 20 Min. AMRAP:
-Run 400m
-3 Rope Climb to 15’
-30 Push Ups
Modify: Climb to 10’ or Up/Downs x 2
Scale: 8-12 Min. AMRAP
50+: Climb to 10’
Competition: Legless
Endurance: 30 Min. AMRAP, Run 800s


Monday, 4-9 WOD

Technique:
8 Min. EMOM
-2 Full Snatch @ 85% of 1RM
WOD:
5RFT:
-9 Stiff Leg Deadlifts, 185/105lb
-12 Bench Press, 135/75lb
-15 GHD Sit Ups
Modify: Less wt, Ab Mat
Scale: 2-4RFT
50+: 135/75lb, 115/55lb
Competition: 225/125lb, 185/95lb
Endurance: Add a 500m Row to each round
Time Cap: 20 Min.

Sunday, 4-8 WOD

Strength:
Bar Turkish Get Ups, For Wt.
2-2-2-2-2
*Must Transfer From One Hand To Other Without Rest (In Air)
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Kettlebell Swings (American), 70/53lb
-Burpee Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: Start @ 7s
50+: 53/35lb, 20/18” Step Ups
Competition: 30/24”
Endurance: Drop to 53/35lb, and go 20-1
Time Cap: 30 Min.

Saturday, 4-7 WOD

Strength:
Back Squat, For Wt.
5-5-5-5-5
WOD:
5RFT:
-10 Pull Ups
-2 Wall Walks
Modify: Banded, Get as close to wall as able
Scale: 3RFT
50+: Purple Band
Competition: 3 Bar Muscle Ups, Handstand Walk 25’
Endurance: 10RFT
Time Cap: 12 Min.

Friday, 4-6 WOD


WOD:
For Time:
-42 Wall Ball, 20/14lb to 10/9’
-21 Deadlift, 225/145lb
-Run 800m
-30 Wall Ball
-15 Deadlift
-Run 400m
-18 Wall Ball
-9 Deadlift
-Run 200m
Modify: less wt
Scale: 1/2 Reps and Distance
50+: 16/10lb, 185/125lb
Competition: 30/20lb, 275/185lb
Endurance: Double the Distances
Time Cap: 30 Min.

Thursday, 4-5 WOD

Technique:
Every 90 Sec. 10 Rounds
-1 Split Jerk @ 80% of 1RM
WOD:
For Time:
21-15-9-15-21
-Sumo Deadlift High Pull, 95/65lb
-Pistols
-Handstand Push Ups
Modify: less wt, air squats x 2, ab mat/box/shoulder taps x 2
Scale: Stop after 9
Competition: 115/80, Goblet with 35/25lb, 2” Deficit
Endurance: Add a 400m Run to each Round
Time Cap: 30 Min.

Wednesday, 4-4 WOD

Technique:
Every 2 Min., 5 Rounds
-3 Full Clean @ 80% of 1RM
WOD:
18 Min. AMRAP:
-Row 500m
-10 Overhead Squats, 95/65lb
-10 Ring Dips
Modify: Less wt, Banded
Scale: 10 Min. AMRAP
50+: Purple Band, 75/55lb
Competition: 115/80lb
Endurance: 30 Min. AMRAP, 1000m Rows

Tuesday, 4-3 WOD

Technique:
Every 2 Min., 5 Rounds
-3 Full Snatch @ 80% of 1RM
WOD:
5RFT:
-10 Thrusters, 95/65lb
-40 Double Undes
Modify: Less wt, Single Unders x 3
Scale: 2-4RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 4-2 WOD "Tabata Something Different"

“Tabata Something Different”
8 Rounds of 20 Sec. Work and 10 Sec. Rest for each:
-Hanging Power Cleans
-Push Press
-Front Squats
-Toes to Bar
Rx: 75/55lb
Modify: less wt, knee raises
Scale: 3-5 Rounds of each
50+: 55/35lb
Competition: 95/65lb
Endurance: 12 Rounds of Each
*Partners Count For Each Other

Closed

Closed

Saturday, 3-31 WOD

Partner WOD:
For Time:
-50 Shared Tire Flips (25 each, alternating)
-100 Shared Wall Ball, 20/14lb to 10/9’ (50 each, alternating)
-150 Shared Box Jumps, 24/20” (75 each, alternating)
-1 Mile Run Together
Modify: less wt, less ht
Scale: 1/2 of all
50+: 16/10lb, 20/18” step ups
Competition: 30/20lb, 30/24”
Endurance: 2RFT
Time Cap: 30 Min.

Friday, 3-30 WOD

Strength
Overhead Squat for wt
3-3-3-3-3
WOD:
15 Min. AMRAP:
-15 Pull Ups
-15 Handstand Push Ups
-50’ Sled Push, 160/115lb
Modify: Less wt, banded, box/ab mat/shoulder tap x 2
Scale: 6-10 Min.
50+: 135/90lb
Competition: 5 Ring Muscle Up, 5 Parellette HSPU, 180/135lb
Endurance: 25 Min.

Thursday, 3-29 WOD

Strength
Deadlift for wt
3-3-3-3-3
5RFT:
-5 Power Snatch, 95/65lb
-10 Front Rack Lunges, 95/65lb
-15 GHD Sit Ups
Modify: less wt, ab mat
Scale: 2-3RFT
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 8RFT
Time Cap: 20 Min.

Wednesday, 3-28 WOD

Strength
Back Squat for wt
3-3-3-3-3
WOD:
2RFT:
-Row 75 Cal
-75 Double Unders
Modify: Single Unders x 3
Scale: 1RFT
Endurance: 4RFT
Time Cap: 20 Min.

Tuesday, 3-27 WOD

Technique
Clean, Every 90 Sec, @ 70% of 1RM
3-3-3-3-3
WOD:
5RFT:
-Run 400m
-20 Burpees
Scale: 1-3RFT
Competition: Vested, 20/14lb
Endurance: 10RFT
Time Cap: 25 Min.

Monday, 3-26 WOD

Strength
Shoulder Press for wt
3-3-3-3-3
WOD:
With a Kettlebell, 20 Sec work/10 Sec rest:
3 Rounds:
-Russian Swings
-Around Body to the Right
-Around Body to the Left
-Right Arm Cleans
-Right Arm Jerks
-Left Arm Cleans
-Left Arm Jerks
-Figure 8 Through Legs
-Reverse Direction Figure 8
-Goblet Squats
Rx: 53/35lb
Modify: less wt
Scale: 1-2 Rounds
50+: 35/25lb
Competition: 70/53lb
Endurance: 5 Rounds

Sunday, March 25

Sunday, March 25 WOD
8 RFT:
20 air squats
15 push ups
15 box jumps
1 rope climb, 15 ft.

mod: weight down, up downs
scale: 3-5 rnds
50+: 20/18” step ups, climb 10 ft.
Comp:  30/20, legless
END: 12 rnds

cap: 25 min

Saturday, March 24

Saturday, March 24 WOD
For time:
12 full snatch 95/65
36 wall ball 20/14 to 10/9’
9 snatch
27 wall ball
6 snatch
18 wall ball
3 snatch
9 wall ball

mod: weight down
scale: start at 9 or 6 snatch
50+ 75/55, 16/10lb
RX+: 115/80
Comp: 135/95, 30/20
END: add 15 snatch and 45 wall ball

cap: 25 min

Friday, 3-23 WOD "CrossFit Open 18.5"

CrossFit Open 18.5- TBA

Friday March 23 WOD:
WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.
VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Thursday, 3-22 WOD

4RFT:
-15 GHD Sit Ups
-15 Stiff Leg Deadlift, 135/95lb
-15 Handstand Push Ups
Modify: Ab Mat, Less wt, Ab Mat/Box/Shoulder Taps x 2
Scale: 2RFT
50+: 95/65lb, 2 Ab Mats
Competition: 185/125lb, 2” Deficit
Endurance: 6RFT
Time Cap: 20 Min.
*Keep in mind, this could leave ab and ham soreness for 18.5

Wednesday, 3-21 WOD

Technique:
Every 90 Sec., Split Jerk @ 70% of 1RM
3-3-3-3-3
WOD:
For Time:
-100 Double Unders
-90 Walking Lunges
-80 Russian Kettlebell Swings, 70/53lb
-70 Burpees
Modify: Single Unders x 3, Less wt
Scale: 1/2 of all
50+: 53/35lb
Competition: Lunge with Dumbbells, 25/15lb, American Swings
Endurance: 2RFT
Time Cap: 25 Min.

Tuesday, 3-20 WOD

For Wt.
Front Squat
3-3-3-3-3
Post sum of wt used for successful sets
WOD:
25 Min. AMRAP:
-15 Overhead Squats, 95/65lb
-25 Back Extensions
-Run 800m
Modify: Less wt
Scale: 10-15 Min. AMRAP
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 40 Min. AMRAP