Saturday, 3-3 WOD

8RFT:
-Run 400m
-Rest 90 sec.
Modify: Fast Walk
Scale: 5RFT
Competition: Vested, 20/14lb
Endurance: 16RFT

Friday, 3-2 WOD "CrossFit Open 18.2"

TBA CrossFit Open 18.2

Thursday, 3-1 WOD

Technique:  30 Min. to max out Full Clean and Split Jerk
WOD:
For Time:
-Row 2k
Endurance: 5k

Wednesday, 2-28 WOD

Strength:
Bench Press:
-1 Set of 5 Reps @ 75% of 1RM
-1 Set of 3 Reps @ 85%
-1 Set of 1 Rep @ 95%
WOD:
3RFT:
-40 GHD Sit Ups
-40 Wall Ball, 20/14lb to 10/9’
-25 Pull Ups
Modify: ab mat, less wt, banded
Scale: 1-2RFT
50+: 16/10lb, Purple band
Competition: 30/20lb, Bar Muscle Ups-8
Endurance: Add 40 Burpees
Time Cap: 25 Min.

Tuesday, 2-27 WOD

Technique: 30 Min. to max out Full Snatch
WOD:
For Time:
21-15-9
-Overhead Squats, 95/65lb
-KB Swings, 70/53lb
Modify: less wt
Scale: 15-12-9
50+: 75/55lb
Competition: 135/95lb
Rx+: 115/80lb
Endurance: 21-18-15-12-9-6-3
Time Cap: 12 Min.

Monday, 2-26 WOD: "Havana"

Strength:
Front Squat:
-1 Set of 5 Reps @ 75% of 1RM
-1 Set of 3 Reps @ 85%
-1 Set of 1 Rep @ 95%
WOD:
“Havana”
25 Min. AMRAP:
-150 Double Unders
-50 Push Ups
-15 Power Cleans, 185/125
RX-: 155/105lb
Modify: Single Unders x 2, less wt
Scale: 15 Min. AMRAP
50+: 135/95lb

Sunday, 2-25 WOD "Tommy V"

“Tommy V”
For Time:
-21 Thrusters, 115/80lb
-12 Rope Climb to 15’
-15 Thrusters
-9 Rope Climb
-9 Thrusters
-6 Rope Climb
Modify: less wt, climb to 10’ or up/downs x 2
Scale: 15/9, 12/6, 9/3
50+: Climb to 10’, 95/65lb
Endurance: Add a 1 Mile, 800m, 400m run to each round

Saturday, 2-24 WOD

Strength:
Bench Press
-1 Set of 3 Reps @ 70% of 1RP
-1 Set of 3 Reps @ 80% of 1RP
-1 Set of 3 Reps @ 90% of 1RP
WOD:
For Time:
-Run 1 Mile
-50 Deadlifts, 115/80lb
-40 Handstand Push Ups
-30 Burpees Over the Bar
-20 Overhead Squats, 115/80lb
-10 Alternating Turkish Get Ups, 53/35lb
Modify: less wt, box/ab mat/ or shoulder tap x 2
Scale: 1/2 Distance and Reps
50+: 95/65lb, 35/25lb, 2 Ab Mats
Competition: 135/95lb, 70/53lb, 2" Deficit
Endurance: Run another mile at the end
Time Cap: 30 Min.

Friday, 2-23 WOD CrossFit Open 18.1

CrossFit Open 18.1 TBA

Thursday, 2-22 WOD

Technique:
8 Min. EMOM
-First 2 Min. 1 Full Clean and Split Jerk @ 80% of 1RM
-Next 2 Min @ 85%
-Next 2 Min @ 90%
-Next 2 Min @ 95%
WOD:
10RFT:
-5 Handstand Push Ups
-10 Sumo Deadlift High Pull, 75/55lb
-10 GHD Sit Ups
Modify: less wt, ab mat/box/shoulder taps x 2, ab mat
Scale: 5-7RFT
50+: 2 ab mat, 55/35lb
Competition: 4” Deficit, 95/65lb
Endurance: Add 20 Air Squats per round
Time Cap: 25 Min.

Wednesday, 2-21 WOD

Technique:
8 Min. EMOM
-First 2 Min. 1 Full Snatch @ 80% of 1RM
-Next 2 Min @ 85%
-Next 2 Min @ 90%
-Next 2 Min @ 95%
WOD:
8 Min. AMRAP:
-8 Pull Ups
-16 Box Jump, 30/24”
Modify: Banded, less ht
Scale: 5 Min.
50+: Purple band, 24/20”
Competition: 3 Muscle Ups, 36/30”
Endurance: 20 Min, add 12 Cal row between pu and bj

Tuesday, 2-20 WOD

Strength:
Front Squat
-1 Set of 3 Reps @ 70% of 1RP
-1 Set of 3 Reps @ 80% of 1RP
-1 Set of 3 Reps @ 90% of 1RP
WOD:
3RFT:
-50 Double Unders
-30 Front Rack Lunges, 95/65lb
-30 Back Extensions
Modify: less wt, single unders x 3
Scale: 1-2RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 4RFT
Time Cap: 20 Min.

Monday, 2-19 WOD

President's Day- WODs at 9:30am, 4pm, and 5pm
President’s Day
For Time:
-Run 1 Mile
-50 Kettlebell Swings, 53/35lb
-30 Push Press, 95/65lb
-Run 800m
-35 KB
-20 Push Press
-Run 400m
-20 KB
-10 Push Press
Modify: less wt
Scale: 1/2 Distance and reps
50+: 35/25lb, 75/55lb
Competition: 70/53lb, 115/80lb
Endurance: Double the runs
Time Cap: 40 Min.

Sunday, 2-18 WOD

5RFT:
-10 Power Cleans, 135/95lb
-15 Burpees
-20 Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 2-4RFT
50+: 95/65lb, 20/18” step ups
Competition: 155/105lb, 30/24”
Endurance: 7RFT
Time Cap: 25 Min.

Saturday, 2-17 WOD

For Time:
50-40-30-20-10
-Row for Calories
-Wall Ball, 20/10lb to 10/9’
Modify: less wt
Scale: Start @ 40 or 30
50+: 16/10lb
Endurance: Add 60
Time Cap: 35 Min.

Friday, 2-16 WOD

Strength:
Strength:
Bench Press
-1 Set of 5 Reps @ 65% of 1RP
-1 Set of 5 Reps @ 75% of 1RP
-1 Set of 5 Reps @ 85% of 1RP
WOD:
For Time:
-1 Rope Climb to 15’
-5 GHD Sit Ups
-10 Double Unders
-2 Rope Climb
-10 GHD
-20 Double Unders
-3 Rope Climb
-15 GHD
-30 Double Unders
-4 Rope Climb
-20 GHD
-40 Double Unders
-5 Rope Climb
-25 GHD
-50 Double Unders
Modify: Climb to 10’ or up/downs x 2, ab mat, single unders x 3
Scale: Stop @ 3 or 4 Rope Climb
50+: Climb to 10’
Competition: Short Rope
Endurance: Add another round as pattered
Time Cap: 25 Min.

Thursday, 2-15 WOD

Technique:
8 Min. EMOM @ 90% of 1RM
-1 Full Clean and Split Jerk
WOD:
5 Min. AMRAP:
-3 Deadlift, 275/185lb
-7 Push Press, 115/80lb
Modify: less wt
50+: 225/145lb, 95/65lb
Competition: 315/205lb, 135/95lb
Endurance: Add a 9 Cal Row and go 20 Min.

Wednesday, 2-14 WOD

Technique:
8 Min. EMOM @ 90% of 1RM
-1 Full Snatch
WOD:
5RFT:
-Run 400m
-10 Hanstand Push Ups
-15 Back Squat, 135/95lb (Yes, you can use a squat rack!)
Modify: less wt, box/abmat/shoulder tap x 2
Scale: 2-4RFT
50+: 2 ab mats, 95/65lb
Competition: 185/125lb, 2” Deficit
Endurance: Run 800s
Time Cap: 30 Min.

Tuesday, 2-13 WOD

Strength:
Front Squat
-1 Set of 5 Reps @ 65% of 1RP
-1 Set of 5 Reps @ 75% of 1RP
-1 Set of 5 Reps @ 85% of 1RP
WOD:
For Time:
-45 Push Ups
-10 Alternating Turkish Get Ups, 35/25lb
-35 Push Ups
-8 TGU
-25 Push Ups
-6 TGU
-15 Push Ups
-4 TGU
-5 Push Ups
-2 TGU
Modify: less wt
Scale: Start @ 35 or 25
50+: 25/15lb
Competition: 53/35lb
Endurance: Start @ 55/12
Time Cap: 20 Min.

Monday, 2-12 WOD "Josh"

“Josh”
For Time:
-21 Overhead Squats, 95/65lb
-42 Pull Ups
-15 Overhead Squats
-30 Pull Ups
-9 Overhead Squats
-19 Pull Ups
Modify: less wt, banded
Scale: 12/24, 9/18, 6/12
50+: 75/55lb, Purple Band
Endurance: Run 1 Mile, 800m, 400m after Pull Ups

Sunday, 2-11 WOD

5RFT:
-8 Hang Power Snatch, 95/65lb
-10 Thrusters, 95/65lb
-12 GHD Sit Ups

Saturday, 2-10 WOD

Strength:
For Wt.
Push Press
3-3-3-3-3
WOD:
For Time:
15-12-9
-Deadlift, 275/185lb
-Handstand Push Ups with 2” Deficit
Modify: less wt, no deficit, box shoulder taps, ab mats
Scale: 12-9-6
50+: 225/145lb, no deficit
Competition: 315/205lb, 6” Deficit
Endurance: Add 1500m/1000m/500m Row to the rounds
Time Cap: 15 Min.

Friday 2-9 WOD

Strength:
For Wt.
Overhead Squat
3-3-3-3-3
WOD:
12 Min. AMRAP:
-7 Pull Ups
-7 Wall Ball, 20/14lb to 10/9’
-7 Burpees
Modify: Banded, less wt
Scale: 7 Min. AMRAP
50+: Purple Band, 16/10lb
Competition: Chest to Bar, 30/20lb
Endurance: 25 Min. AMRAP

Thursday, 2-8 WOD

Technique:
10 Min. EMOM:
-1 Full Clean and Split Jerk @ 85% of 1RM
WOD:
For Time:
50-40-30-20-10
-Row For Calories
-Double Unders
Modify: Single unders x 3
Scale: Start @ 40 or 30
Endurance: 60-50-40-30-20-10
Time Cap: 25 Min.

Wednesday, 2-7 WOD

Technique:
10 Min. EMOM:
-1 Full Snatch @ 85% of 1RM
WOD:
For Time:
21-15-9
-Kettlebell Swings, 53/35lb
-Ring Dips
-Box Jumps, 24/20”
Modify: less wt, less ht, banded or box
Scale: 15-12-9
50+: Purple Band, 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”, Muscle ups 12-9-6
Endurance: 21-18-15-12-9-6-3
Time Cap: 15 Min.

Tuesday, 2-6 WOD

For Time:
-Run 400m
-30 Overhead Walking Lunges, 45/25lb plate
-30 Knees to Elbows
-30 Sit Ups
-Run 800m
-30 Sit Ups
-30 Knees to Elbows
-30 Overhead Walking Lunges
-Run 400m
Modify: less wt, knee raises
Scale: 1/2 distance and reps
50+: knee raises, unweighted lunges
Competition: Vested, 20/14lb
Endurance: Double the run distances.
Time Cap: 35 Min.

Monday, 2-5 "CrossFit Total"

“CrossFit Total”
3 Attempts to max out:
-Back Squat
-Shoulder Press
-Deadlift