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.