Skill. 20 minutes to work on skill of choice.

Wod. Death by every 2 minutes, 8 burpee box jumps 24"/20", 8 hang power snatch 75#/55#, 8 Thrusters 75#/55#.

Monday 6/17 WOD

Strength, E2MOM10, 8 bench press @ 65%.

Wod. 3 RFT, 20 deadlifts 155#/105#, 15 pullups, 20 hang dumbbell reverse lunges 40#/30#, 15 pullups.


Monday 6/10 wod

Strength, every 2 minutes for 5 sets, 3 position snatch(full). High hang, hang, and from the ground. Starting at 65% of 1 RM and climbing based off technique. 

Wod, For time, 21 thrusters, 12 pullups, 21 overhead squats, 12 toes to bar, 15 thrusters, 9 pullups, 15 overhead squats, 9 toes to bar, 9 thrusters, 6 pull ups, 9 overhead squats, 6 toes to bar.

Monday, 6/3 WOD

Strength:
Deadlift. Every 90 seconds do 3 reps @ 75% of 1 RM for 5 sets.

Wod:
Partner WOD. 10 RFT, 250m/175m row,
7 burpees over the rower,
15 wallballs 20#/14#. Partners alternate rounds.

Monday, 5/28 WOD

Strength:
Deadlift, 5 Reps Every 2 Min. @ 70% of 1RM for 5 Rounds
WOD: 24 Min. EMOM for Wall Ball Reps:
-Min 1,  Row 12/9 Cal
-Min 2, 7 Power Cleans, 135/95lb
-Min 3, Max Wall Ball Reps, 20/14lb to 10/9'
-Min 4 Rest
Scale: 2-4 Rounds
Modify: Less wt
Competition: 15/12 Cal Row, 155/105lb, 30/20lb

Sunday, 5/26 Closed for Memorial Day Weekend

Saturday, 5/25 WOD "Murph"

“Murph”
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Squats
-Run 1 Mile
*You may break up the pull ups/push ups/squats as desired
Modify: Banded, Row
Scale: Run 400-800, 25-50/50-100/100-150
50+: Green/Purple Band
Competition: Vested, 20/14lb
Endurance: lol

Friday, 5/24 WOD

For Time:
-Row 1K
Then do 4 Rounds of:
-10 Box Jumps, 24/20”
-Overhead Squats, 75/55lb
-Row 1K
Then do 4 More Rounds
-Row 1K
Modify: Less wt, Less ht
Scale: Stop after 4th round or 2nd K
50+: 65/45lb, 20/18” Step Ups
Competition: 30/24”, 95/65lb
Endurance: Row 1500s
Time Cap: 25 Min.
Post Time or Reps to Cap

Thursday, 5/23 WOD

Strength:
Every 2 Min, for 5 Rounds do:
-5 Deadlift @ 70% of 1RM
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
-Toes Through Rings
-Thrusters, 95/65lb
-Kettle Bell Swings, 70/53lb
Modify: Less wt, knee raises
Scale: Start @ 8 or 7
Competition: 115/80lb
Endurance: Add 12 and 11 Rounds
Time Cap: 15 Min.

Wednesday, 5/22 WOD

Strength:
Every 2 Min, for 5 Rounds do:
-5 Shoulder Press @ 70% of 1RM
WOD:
4RFT:
-10 Front Rack Lunges, 135/95lb
-50m Farmers Carry, 140/106lb
Modify: Less wt
Scale: 2RFT
Competition: Overhead Lunges same wt
Endurance: 5RFT, 200m Walks
Time Cap: 15 Min.
Post Time or Reps to Cap

Tuesday, 5/21 WOD

Strength:
Every 2 Min, for 5 Rounds do:
-5 Back Squat @ 70% of 1RM
WOD:
For Time:
-25 Ring Dips
-20 Sit Ups
-5 Power Snatch, 75/55lb
-20 Ring Dips
-20 Sit Ups
-10 Snatch
-15 Ring Dips
-20 Sit Ups
-15 Snatch
-10 Ring Dips
-20 Sit Ups
-20 Snatch
-5 Ring Dips
-20 Sit Ups
-25 Snatch
Modify: Less wt, Banded
Scale: Skip 1st and last set
50+: 65/45lb, Purple/Green Band
Competition: 95/65lb
Endurance: Add 25 Box Jumps after each round of sit ups
Time Cap: 20 Min.
Post Time or Reps at Cap

Monday, 5/20 WOD "Ranger Nurse"

Strength:
Every 2 Min, for 5 Rounds do:
-5 Bench Press @ 70% of 1RM
WOD: “Ranger Nurse”
30 Min. AMRAP:
2-4-6-8-…..
-Wall Ball, 20/14lb to 10/9’
-Pull Ups
-Bar Facing Burpees
-Power Cleans, 155/105lb
-200m Run after each round
Post total Reps
Modify: Less wt, banded, step overs, row
Scale: 10-20 Min.
50+: 16/10lb, Green/Purple Band, 115/80lb

Sunday, 5/19 WOD

WOD 1:
For Time, 21-15-9:
-Sumo Deadlift High Pull, 75/55lb
-Thrusters, 75/55lb
Modify: Less wt
Scale: 12-9-6
50+: 65/45lb
Competition: 95/65lb
Cap: 5 Min. Post Time or Reps under the Cap

-Rest 5 Min after the Time Expires

WOD 2:
For Time:
-20 Overhead Squats, 75/55lb
-50 Double Unders
-16 Overhead Squats
-40 Double Unders
-12 Overhead Squats
-30 Double Unders
-8 Overhead Squats
-20 Double Unders
-4 Overhead Squats
-10 Double Unders
Modify: Single Unders x 2, Less wt
Scale: Start @ 16 Overhead Squats
50+: 65/45lb
Competition: 95/65lb
Endurance: Run/Row 800m During the 5 Min Break
Time Cap: 8 Min.  Post Time or Reps under the Cap

Saturday, 5/18 WOD

5RFT:
-10 Kettlebell Swings, 70/53lb
-15 Ring Dips
-20 Box Jumps, 24/20"
-25 Walking Lunges
Modify: Less wt, Less ht, Banded
Scale: 2-4RFT
50+: 53/35lb, 20/18" Step Ups okay, Purple/Green Band
Competition: 5 Muscle Ups instead of Dips, 30/24"
Endurance: 8RFT
Time Cap: 30 Min.  Post Time or Reps under cap

Friday, 5/17 WOD

Technique: Clean
10 Min EMOM
-1 Rep @ 80% of 1RM
WOD:
5RFT:
-Row 500m
-20 Wall Ball, 20/14lb to 10/9'
-4 Rope Climb to 15'
Modify: Climb to 10', Less wt
Scale: 2-4RFT
50+: Climb to 10', 16/10lb
Competition: 30/20lb, Alternating Legless Rope Climb
Endurance: Row 1k
Time Cap: 25 Min.  Post Time or Reps under Cap

Thursday, 5/16 WOD

Technique:
Push Jerk, 10 Min EMOM
-1 Rep @ 80% of 1RM
WOD:
For Time:
-25 Toes to Bar
-10 Burpees
-20 Toes to Bar
-20 Burpees
-15 Toes to Bar
-30 Burpees
-10 Toes to Bar
-40 Burpees
-5 Toes to Bar
-50 Burpees
Modify: Knee Raises
Scale: 1/2 Reps or Less
Competition: Vested, 20/14lb
Endurance: Add 30 Toes to Bar/60 Burpee Round
Time Cap: 25 Min.  Post Time or Reps under Cap

Wednesday, 5/15 WOD

WOD:
6RFT:
-Run 400m
-12 Stiff Leg Deadlift, 135/95lb
-12 Handstand Push Ups
Modify: Row, Less wt, box/ab mat/shoulder taps x 2
Scale: 2-4RFT
50+: 25lb Plate + 1 ab mat, 115/80lb
Competition: 6" Deficit, 225/145lb
Endurance: 800m
Time Cap: 30 Min

Tuesday, 5/14 "Cindy"

Technique:
Snatch: 10 Min EMOM
-1 Rep @ 80% of 1RM
WOD: "Cindy"
20 Min AMRAP:
-5 Pull Ups
-10 Push Ups
-15 Squats
Modify: Banded
Scale: 10 Min
50+: Purple/Green Band


Monday, 5/13 CrossFit Total

CrossFit Total
Find 1RM for:
Back Squat
Shoulder Press
Deadlift

Sunday, 5/12 WOD

6RFT:
-15 Wall Ball, 20/14lb
-15 Sumo Deadlift High Pull, 55/35lb
-15 Overhead Lunges, 55/35lb
-15 Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: 2-4RFT
50+: 16/10lb, 35/25lb, 20/18” step ups
Competition: 30/20lb, 75/55lb, 30/24”
Endurance: 8RFT
Time Cap: 30 Min.

Saturday, 5/11 WOD Master's Qualifier #4

WOD:
As Many Reps as Possible in 8 Min:
-45 Thrusters, 95/65lb
-45 Toes to Bar
-45 Cleans, 95/65lb
-45 Pull Ups

Rest 8 Min.

Repeat Starting where you left off
Modify: Less wt, banded, knee raises
Scale: only first 8 min
50+: 75/55lb, purple/green band
Competition: Chest to Bar
Endurance: Straight through, 2 Rounds

Friday, 5/10 Master's Qualifier #2

WOD:
For Time:
-80 Bar Facing Burpees
-4k Row
Scale: 20-40 Burpees and 1-2k Row
Time Cap: 30 Min
*This is an exact qualifier WOD

Thursday, 5/9 WOD Master's Qualifier #1

Strength:
Deadlift for wt
5-5-5-5-5
Touch and go
WOD:
3RFT:
-15 Deadlifts, 185/125lb
-35 Overhead Squats, 65/45lb
-90 Double Unders
Modify: Less wt, Single Unders x 3
Scale: 1/2 Reps
50+: 155/105lb, 55/35lb
Competition: 225/155lb, 75/55lb
Endurance: Add an 800m Run to Each Round
Time Cap: 15 Min.
*Competition is the Qualifier WOD

Wednesday, 5/8 WOD "Alicia"

WOD: “Alicia”
5RFT:
-Run 800m
-10 Toes Through Rings
-20 Russian Kettlebell Swings, 53/35lb
-30 Air Squats
Modify: Knee Raises, Less wt
Scale: 2-4RFT
50+: 35/25lb
Competition: 70/53lb, Vested, 20/14lb
Endurance: 7RFT
Time Cap: 40 Min.

Tuesday, 5/7 WOD Master's Qualifier #3

Strength:
Shoulder Press for wt
5-5-5-5-5
WOD for Time:
5 Rounds of:
-4 Chest to Bar Pull Ups
-13 Shoulder to Overhead, 95/65lb
Then 5 More Rounds of:
-4 Muscle Ups
-7 Shoulder to Overhead, 135/95lb
Modify: less wt, pull ups, banded
Scale: Stop at first 5RFT
50+: Regular Pull Ups, and then Chest to Bar, 75/55lb and then 115/80lb
Competition: All Muscle Ups, 135/95 and then 185/125lb
Endurance: Add a 200m Run to each of the first 5 Rounds and a 400m run for each of the last 5 Rounds
Time Cap: 15 Min.  (Qualifier is as written Competition)

Monday, 5/6 WOD Master's Qualifier #5

Strength:
Back Squat for wt
5-5-5-5-5
WOD:
“Isabel” +
For Time:
-30 Snatches, 135/95lb
-30 Handstand Push Ups
*Record time of Isabel separately
Modify: Less wt, ab mat/box/shoulder taps x 2
45+: 115/80lb, 3” Elevation
55+: 95/65lb, 5” Elevation
Competition: 155/105lb, 3” Deficit
Endurance: Finish and Row 3k
Time Cap: 12 Min. (6 Min is Qualifier standard)

Sunday, 5/5 WOD

3RFT:
-Row 1k
-15 Thrusters, 115/80lb
-Sled Push, 225/160lb
Modify: Less wt
Scale: 1/2 of all
50+: 95/65lb, 160/115lb
Competition: 135/95lb, 270/180lb
Endurance: 4RFT
Time Cap: 40 Min.

Saturday, 5/4 WOD

WOD:
6RFT:
-Run 400m
-15 Overhead Squats, 75/55lb
-60/40 Battle Rope
Modify: Less wt
Scale: 2-4RFT
50+: 55/35lb
Competition: 115/80lb
Endurance: Run 800s
Time Cap: 30 Min.

Friday, 5/3 WOD

7RFT:
-5 Deadlift, 275/185lb
-10 Ring Dips
-15 Sit Ups
-20 Walking Lunges
Modify: Less wt, banded/box
Scale: 3-5RFT
50+: Purple/Green Band
Competition: 275/185lb, 5 Ring Muscle Ups
Endurance: Add Box Jumps on Lunge Count
Time Cap: 30 Min.

Thursday, 5/2 WOD "Vader"

“Vader”
3RFT:
-24/17 Cal Row
-21 Wall Balls, 20/14lb to 10/9’
-18 Alternating Dumbbell Snatches, 50/35lb
-15 Burpees over Rower
Modify: Less wt, step overs
Scale: 1-2RFT
50+: 16/10lb, 40/25lb, step overs
Competition: 30/20lb, 60/45lb
Endurance: 4RFT

Wednesday, 5/1 WOD

8 Min. EMOM, @ 70% of 1RM Full Clean
-1 Power Clean + 1 Front Squat + 1 Full Clean
WOD:
“Grindy”
10RFT:
-3 Clean and Jerk (Grace Style), 135/95lb
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Modify: Less wt, banded
Scale: 4-7RFT
50+: 95/65lb, Purple/Green Band
Competition: 155/105lb, 3 Bar Muscle Ups
Endurance: 15RFT
Time Cap: 30 Min.

Tuesday, 4/30 WOD

Technique:
8 Min. EMOM, @ 70% of 1RM Shoulder Press
-1 Shoulder Press + 1 Push Press + 1 Push Jerk
WOD:
For Time:
45-30-15
-GHD Sit Ups
-Kettlebell Swings, 53/35lb
-Box Jumps, 24/20”
Modify: Ab Mat, Less wt, Less ht
Scale: Start @ 30s
50+: 35/25lb, 20/18” step ups
Competition: 70/53lb, 30/24”
Endurance: Add Burpees to the count
Time Cap: 20 Min.

Monday, 4/29 WOD

Technique:
8 Min. EMOM, @ 70% of 1RM Full Snatch
-1 Power Snatch + 1 Overhead Squat + 1 Full Snatch
WOD:
3 Min. AMRAP:
-9 Handstand Push Ups
-10 Double Unders
3 Min. Rest
3 Min. AMRAP:
-6 Handstand Push Ups
-20 Double Unders
3 Min. Rest
3 Min. AMRAP:
-3 Handstand Push Ups
-30 Double Unders
Modify: Single Unders x 2, ab mat/box/shoulder taps x 2
Scale: 1 or 2 choice AMRAPs
50+: 25lb plate + 1 ab mat
Competition: 3” Deficit
Endurance: Run 400m During Rest

Sunday, 4/28 WOD

For Time:
50-40-30-20-10
-Wall Ball, 20/14lb to 10/9’
-Sumo Deadlift High Pull, 75/55lb
-Box Jumps, 24/20”
Modify: Less wt, Less ht
Scale: Start @ 40 or 30
50+: 16/10lb, 55/35lb, 20/18” step ups
Competition: 30/20lb, 95/65lb, 30/24”
Time Cap: 45 Min.

Saturday, 4/27 WOD

WOD:
5RFT:
-10 Back Squats, 185/125lb
-10 Russian Kettlebell Swings, 70/53lb
-10 Ring Dips
-10 Russian Kettlebell Swings
-10 Toes to Bar
Modify: Less wt, banded, knee raises
Scale: 2-4RFT
50+: 135/95lb, 53/35lb
Competition: 225/145lb, American
Endurance: Row 1k per round
Time Cap: 25 Min.

Friday, 4/26 WOD

Strength:
Front Squat for wt.
WOD:
For Time:
-12 Deadlifts, 275/185lb
-3 Push Press, 135/95lb
-9 Deadlifts
-6 Push Press
-6 Deadlifts
-9 Push Press
-3 Deadlifts
-12 Push Press
Modify: Less wt
50+: 225/145lb, 115/80lb
60+: 185/125lb, 95/65lb
Competition: 315/205lb, 165/115lb
Endurance: Run 1 Mile, do WOD, and Run 1 Mile
Time Cap: 10 Min.

Thursday, 4/25 WOD "Nicole"

Strength:
Push Jerk for wt.
1-1-1-1-1
WOD:
“Nicole”
20 Min. AMRAP:
-400m Run
-Max Reps Pull Ups
Modify: Banded/Ring Rows
Scale: 10 Min.
50+: Purple/Green Band
Competition: Chest to Bar
Endurance: 35 Min, But run 800s

Wednesday, 4/24 WOD

Strength:
Turkish Get Ups with Bar for wt.
1-1-1-1-1-1
*3 attempts at max in each arm
WOD:
For Time:
-15 Clusters, 95/65lb
-50 Double Unders
-12 Clusters
-40 Double Unders
-9 Clusters
-30 Double Unders
-6 Clusters
-20 Double Unders
-3 Clusters
-10 Double Unders
Modify: Less wt, Single Unders x 3
Scale: Start @ 12 or 9 Clusters
50+: 75/55lb
Competition: 115/80lb
Endurance: Add a row for cal that matches double unders count
Time Cap: 20 Min.

Tuesday, 4/23 WOD

Strength:
Overhead Squats for wt.
3-3-3-3-3
WOD:
4 Min. AMRAP:
-5 Hang Power Snatch, 95/65lb
-6 Bar Facing Burpees
4 Min. Rest
4 Min. AMRAP:
-10 Hang Power Snatch, 75/55lb
-6 Bar Facing Burpees
4 Min. Rest
4 Min. AMRAP:
-15 Hang Power Snatch, 45/35lb
-6 Bar Facing Burpees
Modify: Less wt, step over bar
Scale: Skip 1 or 2 AMRAPs
50+: 75/55lb, 55/35lb, 45/25lb
Competition: 115/80lb, 95/65lb, 75/55lb
Endurance: Durning Rest, Run 400m

Monday, 4/22 WOD

Strength:
Shoulder Press for wt.
3-3-3-3-3
WOD:
For Time:
-Row 1500m
-25 Handstand Push Ups
-25 GHD Sit Ups
-Row 1k
-20 Handstand Push Ups
-20 GHD Sit Ups
-500m Row
-15 Handstand Push Ups
-15 GHD Sit Ups
Modify: Ab mat/box/shoulder taps x 2
Scale: Start at 2nd or 3rd row
50+: 1 ab mat + 25lb plate
Competition: Strict HSPU
Endurance: Double the Rows
Time Cap: 35 Min.

Sunday, 4/21 WOD

5RFT:
-Run 800m
-15 Back Squats, 135/95lb
-30 Back Extensions
Modify: Less wt
Scale: 2-3RFT
50+: 95/65lb
Competition: 185/125lb
Endurance: Run 1 Mile
Time Cap: 40 Min

Saturday, 4/20 WOD

For time:
-50 Box Jumps, 24/20”
Then do 8 Rounds of
-8 Thrusters, 95/65lb
-8 Deadlifts, 225/145lb
-50 Box Jumps, 24/20”
Modify: Less Ht
Scale: 25 Box Jumps, 4 Rounds
50+: 20/18” Step Ups, 75/55lb, 185/125lb
Competition: 30/24”, 115/80lb, 275/185lb
Endurance: 75 Box Jumps, 10RFT
Time Cap: 30 Min.

Friday, 4/19 WOD

3RFT:
-30 Switchouts, 53/35lb
-45 Push Ups
-60 Sit Ups
-75 Air Squats
Modify: Less wt
Scale: 1-2RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: 4RFT
Time Cap: 40 Min.

Thursday, 4/18 WOD

Strength:
For Wt, Bench Press
5-5-5-5-5
WOD:
For Time:
21-15-9
-Squat Cleans, 135/95lb
-Handstand Push Ups
Modify: Less Wt, Ab Mat/Box/Shoulder Taps x 2
Scale: 12-9-6
50+: 115/80lb, 1 Ab Mat
60+: 95/65lb, 25lb Plate + 1 Ab Mat
Competition: 165/115lb, 6” Deficit
Endurance: Add 1500m, 1k, and 500m Row
Time Cap: 20 Min.

Wednesday, 4/17 WOD

Technique:
Every 90 Sec, for 8 Rounds
-2 Snatch Balance + 1 Overhead Squat
@ 60% of 1RM Snatch
WOD:
Death By Pull Ups
*Do 1 Pull Up during the first min, 2 during the second min, 3 durning the third min, etc. until you are unable to complete the required amount.
During down time do Double Unders for a separate score.
Modify: Banded
50+: Purple/Green Band
Competition: Bar Muscle Ups
Endurance: Every 90 Sec

Tuesday, 4/16 WOD

8 Min. AMRAP:
-10 Burpees
-10 Sumo Deadlift High Pull, 75/55lb
Rest 10 Min.
8 Min. AMRAP:
-10 Power Snatch, 75/55lb
-10 Ring Dips
Modify: Less wt, banded/box
Scale: 5 Min. AMRAPs
50+: Purple/Green Band, 55/35lb
Competition: 95/65lb, 3 Ring Muscle Ups instead of Dips
Endurance: Row for Cal 8 Min during rest.

Monday, 4/15 WOD

Technique:
Every 90 Sec, for 8 Rounds
-2 Hang Squat Clean + 1 Split Jerk
@ 60% of 1RM Clean and Jerk Wt
WOD:
7RFT:
-12 Wall Ball, 20/14lb to 10/9’
-10 Toes to Bar
-Run 200m
Modify: Less wt, knee raises
Scale: 2-5RFT
50+: 16/10lb
Competition: 30/20lb
Endurance: Run 400s and do 10 Rounds
Time Cap: 25 Min.

Sunday, 4-14 WOD

5RFT:

-10 Tire Flips

-15 Ring Dips

-20 Russian Kettlebell Swings, 70/53lb

-25 Russian Twists, 20/14lb

Modify: Less wt, Banded

Scale: 2-4RFT

50+: Purple/Green Band, 53/35lb

Competition: 5 Ring Muscle Ups instead of Dips, 30/20lb, Upsize your tire

Endurance: Double Tire Flips and add 30 Sledgehammers

Time Cap: 30 Min.

Saturday, 4-13 WOD

3RFT:

-50 Back Extensions

-20 Overhead Lunges, 45/35lb

-20 Sotts Press, 45/35lb

-4 Bar Pull Overs

Modify: Less wt, skin the cat, knee raises

Scale: 1-2RFT

50+: 35/15lb, Skin the cat

Competition: 75/55lb

Endurance: 5RFT

Time Cap: 25 Min.

Friday, 4-12 WOD

WOD:

For Time:

6RFT:

-5 Hang Power Snatch, 95/65lb

-10 Thrusters, 95/65lb

-15 Stiff Leg Deadlifts, 95/65lb

Modify: Less wt

Scale: 3-4RFT

50+: 75/55lb

Competition: 115/80lb

Endurance: Add 20 Burpees to each round.

Time Cap: 25 Min.

Thursday, 4-11 WOD

Strength:

-3 Back Squat @ 80% of 1RM, Every 90 Sec. for 6 Rounds

WOD:

20 Min. AMRAP:

-Run 200m

-8 Handstand Push Ups

-10 Pull Ups

Modify: Banded, ab mat/box/shoulder taps x 2

Scale: 10 Min.

50+: Ab mat + 25lb Plate, Green/Purple Band

Competition: 4 Bar Muscle Ups instead of Pull Ups

Endurance: 30 Min, Run 400s

Wednesday, 4-10 WOD

For Time:

-Row 1k

Then do 5 Rounds of:

-15 GHD Sit Ups

-20 Burpees

-25 Double Unders

-Row 1k

Modify: Ab mat, Single unders x 3

Scale: Row 500s, do 1-3 Rounds

Endurance: Row 2ks

Time Cap: 35 Min.

Tuesday, 4-9 WOD

Strength:

-3 Deadlift @ 80% of 1RM, Every 90 Sec. for 6 Rounds

WOD:

6RFT:

-2 Rope Climb to 15’

-5 Overhead Squats, 135/95lb

-15 Wall Ball, 20/14lb to 10/9’

Modify: Climb to 10’ or Up/Downs x 2, Less wt

Scale: 3-4RFT

50+: Climb to 10’, 95/65lb, 16/10lb

Competition: Short Rope, 155/105lb, 30/20lb

Endurance: 10RFT

Time Cap: 25 Min.

Monday, 4-8 WOD

Strength:

-3 Shoulder Press @ 80% of 1RM, Every 90 Sec. for 6 Rounds

WOD:

3 Min. AMRAP:

-10 Push Press, 115/80

-10 Box Jump, 30/24”

Rest 3 Min.

3 Min. AMRAP:

-10 Push Press, 95/65lb

-10 Box Jump, 24/20”

Rest 3 Min.

3 Min. AMRAP:

-10 Push Press, 75/55lb

-10 Box Jump, 20/18”

Modify: Less wt, less ht

Scale: Stop after 1st or 2nd AMRAP

50+: 95/65lb, 75/55lb, 55/35lb, all step ups

Competition: 135/95lb, 115/80lb, 95/65lb, 36/30”, 30/24”, 24/20”

Endurance: Instead of Resting 3 Min, Row for Cal and separate score.

Sunday, 4/7 WOD

6RFT:
-50/35 Battle Rope
-5 Dumbbell Snatch on Right, 50/35lb
-5 Dumbbell Snatch on Left, 50/35lb
-10 Alternating Pistols
Modify: Less wt, Air Squats x 3
Scale: 3-4 RFT
50+: 40/25lb
Competition: 60/45lb
Endurance: 8RFT
Time Cap: 25 Min.

Saturday, 4/6 WOD

For Time:
25-20-15-10-5
-Front Squats, 95/65lb
-Chest to Bar Pull Ups
-Ring Dips
Modify: Banded, less wt
Scale: Start @ 20 or 15
50+: 75/55lb, Purple/Green Band Dips, Regular Pull Ups
Competition: 115/80lb, Ring MU 10-8-6-4-2 instead of PU and RD
Endurance: Add a Double Count to Double Unders
Time Cap: 20 Min.

Friday, 4/5 WOD

4RFT:
Run 800m
-50 Push Ups
-25 Kettlebell Swings, 70/53lb
Modify: Less wt
Scale: 1/2 Distance and Reps
50+: 53/35lb
Competition: Vested, 20/14lb
Endurance: Run Miles
Time Cap: 40 min.

Thursday, 4/4 WOD

Technique:
2 Full Snatch 75% of 1RM Every 90 Sec, 8 Rounds
WOD:
20 Min. AMRAP:
-15 Handstand Push Ups
-15 Toes Through Rings
-15 Burpee Box Jumps, 24/20”
Modify: Ab mat/box/shoulder taps x 2, knee raises, less ht
Scale: 10-15 Min.
50+: 25lb plate + 1 ab mat, 20/18” Step ups
Competition: 4” Deficit, 30/24”
Endurance: 30 Min, and add 200m Run to each round

Wednesday, 4/3 WOD

Technique:
2 Squat Clean 75% of 1RM Every 90 Sec, 8 Rounds
WOD:
For Time:
-21 Deadlift, 225/145lb
-75 Double Unders
-15 Deadlift
-50 Double Unders
-9 Deadlift
-25 Double Unders
Modify: Less wt, Single Unders x 3
Scale: 12/45-9/30-6/15
50+: 185/125lb
Competition: 275/185lb
Endurance: Add Burpees at the same count as Double Unders
Time Cap: 12 Min.

Tuesday, 4/2 WOD Tabata 5k Row

“Tabata” Row a 5k
Rowing for 20 sec and resting for 10, Post time to reach 5k
Sign up for spots every 30 Min.

Monday, 4/1 WOD "Karen"

Technique:
2 Split Jerk 75% of 1RM Every 90 Sec, 8 Rounds
WOD:
“Karen”
For Time:
-150 Wall Ball, 20/14lb to 10/9’
Modify: less wt
Scale: 75
50+: 16/10lb
Endurance: Finish and Run 2 Miles

Sunday, 3/31 WOD

For Time:
-4 Overhead Squats, 115/80lb
-8 Sit Ups
-8 Cal Row
-8 OHS
-16 Sit Ups
-16 Cal Row
-12 OHS
-24 Sit Ups
-24 Cal Row
-16 OHS
-32 Sit Ups
-32 Cal Row
-12 OHS
-24 Sit Ups
-24 Cal Row
-8 OHS
-16 Sit Ups
-16 Cal Row
-4 OHS
-8 Sit Ups
-8 Cal Row
Modify: Less Wt
Scale: Cut out Middle set(s)
50+: 95/65lb
Competition: 135/95lb
Endurance: Go to 20 OHS and 40 Sit Ups/40 Cal Row and back
Time Cap: 35 Min.

Saturday, 3/30 WOD


For Time:

-30 Sumo Deadlift High Pull, 75/55lb
-10 Ring Dips
-6 Front Rack Lunges, 75/55lb
-25 SDHP
-10 Ring Dips
-10 Lunges
-20 SDHP
-10 Ring Dips
-15 Lunges
-15 SDHP
-10 Ring Dips
-20 Lunges
-10 SDHP
-10 Ring Dips
-25 Lunges
-5 SDHP
-10 Ring Dips
-30 Lunges
Modify: Less Wt, Banded
Scale: Start @25 or 20 SDHP and stop @25 or 20 Lunges
50+: 55/35lb
Competition: 95/65lb, 3 Ring Muscle Ups per round
Endurance: Add 20 Cal Row after each set of dips
Time Cap: 30 Min.


Friday, 3/29 WOD

10RFT:
-200m Run
-5 Power Snatch, 95/65lb
-5 Push Press, 95/65lb
Modify: Less Wt
Scale: 3-7RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: 400m Runs
Time Cap: 30 Min.

Thursday, 3/28 WOD

Strength:
Bench Press
5-5-5-5-5
Sets every 2 Min, @ 70% of 1RM
WOD:
5RFT:
-15 Pull Ups
-20 GHD Sit Ups
-25 Double Unders
Modify: Banded, Ab Mat, Single Unders x 3
Scale: 2-4RFT
50+: Green/Purple Band
Competition: 5 Ring Muscle Ups instead of 15 Pull Ups
Endurance: Add 30/20 Cal Row to Each Round
Time Cap: 20 Min.

Wednesday, 3/27 WOD

Strength:
Deadlift
5-5-5-5-5
Sets every 2 Min, @ 70% of 1RM
WOD:
7 Min. AMRAP:
-10 Squat Cleans, 115/80lb
-10 Burpees over the bar
Modify: Less wt
Scale: 4-5 Min. AMRAP
50+: 95/65lb
Competition: 135/95lb
Endurance: 20 Min AMRAP, but do 25 Burpees per round

Tuesday, 3/26 WOD

Strength:
Back Squat
5-5-5-5-5
Sets every 2 Min, @ 70% of 1RM
WOD:
For Time:
-50 Box Jumps, 24/20”
Then do 5 Rounds of:
-10 Handstand Push Ups
-15 Russian Kettlebell Swings, 70/53lb
-50 Box Jumps
Modify: Less Wt, Less Ht, Ab mat/box/shoulder taps x 2
Scale: 1/2 of all
50+: 25lb Plate + 1 Ab Mat, 20/18” Step ups, 53/35lb
Competition: 4” Deficit, 90/70lb, 30/24”
Endurance: 75 Box Jumps, 7 Rounds
Time Cap: 20 Min.

Monday, 3/25 "Tommy V"

Strength:
Shoulder Press
5-5-5-5-5
Sets every 2 Min, @ 70% of 1RM
WOD:
“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: 12/6-9/4-6/2
50+: Climb to 10’, 95/65lb
Endurance: Finish and Row 5K

Sunday, 3/24 WOD

6RFT:
-30 Sit Ups
-50m Bear Crawl (Bring gloves if you’ve got them)
-30 Sledgehammers
-50m Sprint
Modify: 2 Sprints instead of bear crawl
Scale: 2-4RFT
Endurance: Row 30/20 Cal Every Round
Time Cap: 40 Min.

Saturday, 3/23 WOD

3RFT:
-15 Overhead Squats, 95/65lb
-50m Walking Lunges
-30 Tire Flips
-50m Walking Lunges
Modify: Less Wt
Scale: 1-2RFT
50+: 75/55lb
Competition: 135/95lb
Endurance: Add 400m Run after every set of lunges
Time Cap: 25 Min.

Friday, 3/22 CrossFit Open 19.5

CrossFit Open 19.5 TBA

Thursday, 3/21 WOD

Technique:
Full Snatch EMOM
1 Rep, Starting @ 50% of 1RM and continuing up with weight in increments of 5% till 3 consecutive failures.  Post Heaviest Successful Rep
WOD:
For Time:
- Row 1000m
- 50 Pull Ups
-100 Push Ups
-150 Air Squats
-Row 1000m
*Break up as desired, except the rows
Modify: Banded
Scale: 1/2 of all
50+: Green/Purple Band
Endurance: Row 2ks
Time Cap: 30 Min.

Wednesday, 3/20 WOD

Technique:
Full Clean EMOM
1 Rep, Starting @ 50% of 1RM and continuing up with weight in increments of 5% till 3 consecutive failures.  Post Heaviest Successful Rep
WOD:
4 Min. AMRAP:
Alternating Turkish Get Ups, 35/25lb
Rest 1 Min.
6 Min. AMRAP:
-20 Double Unders
-20 Kettlebell Swings, 35/25lb
Modify: Single Unders, Less wt
Scale: 4 Min. Second AMRAP
50+: 25/15lb
Competition: 53/35lb
Endurance: 8 Min First AMRAP and 12 Min Second AMRAP

Tuesday, 3/19 WOD

For Time:
- Run 800m
- 20 Back Squat, 135/95lb
-15 Ring Dips
-Run 800m
-20 Back Squat
-15 Ring Dips
-Run 800m
-20 Back Squat
-15 Ring Dips
-Run 800m
Modify: Less wt, Banded
Scale: Stop after 2nd or 3rd 800m Run
50+: Green/Purple Band, 95/65lb
Competition: Vested, 20/14lb, 185/125lb
Endurance: Run Miles
Time Cap: 40 Min.

Monday, 3/18 WOD

Technique:
Split Jerk EMOM
1 Rep, Starting @ 50% of 1RM and continuing up with weight in increments of 5% till 3 consecutive failures.  Post Heaviest Successful Rep
WOD:
5RFT:
-10 Toes to Bar
-15 Wall Ball, 20/14lb to 10/9’
-20 Box Jumps, 24/20”
Modify: Less Wt, Less Ht, Knee Raises
Scale: 2-4RFT
50+: 16/10lb, 20/18” Step Ups
Competition: 30/20lb, 20/24”
Endurance: 8RFT
Time Cap: 25 Min.

Sunday 3-17 WOD

For Time:
-200’ Sled Push, 225/165lb
Then do 5 Rounds of:
-16 Stiff Leg Deadlift, 135/95
-12 Pull Ups
-8 Hang Power Cleans, 135/95lb
-200’ Sled Push
Modify: Less wt, banded
Scale: 100’, 2-3 Rounds
50+: 165/115lb Sled, 95/65lb Bar
Competition: 270/225lb Sled, 155/105lb Bar, Chest to Bar
Endurance: Double Sled Push Distance and do 7 Rounds
Time Cap: 25 Min.

Saturday, 3-16 WOD

WOD:
7RFT:
-10 Front Squats, 95/65lb
-20 Double Unders
-10 Push Press, 95/65lb
-20 Double Unders
Modify: Single Unders x 3, Less wt
Scale: 3-5RFT
50+: 75/55lb
Competition: 115/80lb
Endurance: Add 400m Run to Each Round
Time Cap: 20 Min.

Friday 3-15 CrossFit Open 19.4

CrossFit Open 19.4
TBA

Thursday, 3-14 WOD

Strength:
Back Squat for Weight
4-4-3-3-2-2
Post Heaviest Completed Set
WOD:
15 Min. AMRAP:
-Row 25 Cal.
-100m Farmer’s Walk, 106/70lb
-100m Waiter’s Walk, 45/25lb
Modify: Less wt
Scale: 6-10 Min.
Competition: 140/106lb
Endurance: 30 Min.

Wednesday 3-13 WOD

Technique:
1 Clean Pull + 1 Clean @ 60% of 1RM (Clean Wt)
WOD:
For Time:
-Run 800m
Then do 5 Rounds of:
-15 GHD Sit Ups
-15 Russian Kettlebell Swings, 70/53lb
-Run 800m
Modify: Ab Mat, Less Wt
Scale: Run 400s, 2-3 Rounds
50+: 53/35lb
Competition: Vested, 20/14lb
Endurance: Double Run
Time Cap: 25 Min.

Tuesday, 3-12 WOD

Strength:
Overhead Squats for Wt.
4-4-3-3-2-2
Post Heaviest completed set
WOD:
10RFT:
-1 Rope Climb to 15’
-15 Push Ups
-15 Box Jump, 24/20”
Modify: Climb to 10’ or Up/Downs x 2, Less ht
Scale: 4-7RFT
50+: Climb to 10’, 20/18” Step Ups
Competition: Short Rope, 30/24”
Endurance: Add a 200m Run after each set
Time Cap: 20 Min.

Monday, 3-11 WOD

Technique:
1 Snatch Balance @ 60% of 1RM (Snatch Wt)
10 Min. EMOM
WOD:
For Time:
25-20-15-10-5
-Power Snatch, 75/55lb
-Burpees
-Wall Ball, 20/14lb to 10/9’
Modify: Less wt
Scale: Start @ 20 or 15
50+: 55/35lb, 16/10lb
Competition: 95/65lb, 30/20lb
Endurance: Add 30
Time Cap: 25 Min.

Sunday, 3/10 WOD

7RFT:
-10 Pull Ups
-5 Toes to Bar
-10 Back Squats, 95/65lb
-5 Overhead Squats, 95/65lb
Modify: Banded, Knee Raises, Less wt
Scale: 3-5RFT
50+: Purple/Green Band, 75/55lb
Competition: Chest to Bar, 135/95lb
Endurance: Add 15 Burpees to Each Round
Time Cap: 25 Min.

Saturday, 3/9 WOD

7RFT:
-5 Thrusters, 115/80lb
-10 Handstand Push Ups
-15 Stiff Leg Dead Lift, 115/80lb
Modify: Less Wt, ab mat/box/shoulder taps x 2
Scale: 3-5RFT
50+: 95/65lb, 25lb Plate + 1 Ab Mat
Competition: 135/95lb
Endurance: Add 25 Cal Row to Each Round
Time Cap: 20 Min.

Friday, 3/8 CF Open 19.3

CF Open 19.3, TBA

Thursday, 3/7 WOD

12RFT:
-Run 200m
-10 Wall Ball, 20/14lb to 10/9’
-20 Double Unders
Modify: Less Wt, Single Unders x 3
Scale: 4-8RFT
50+: 16/10lb
Competition: 30/20lb
Endurance: Run 400s
Time Cap: 30 Min.

Wednesday, 3/6 WOD

Technique:
1 Full Clean and Split Jerk
8 Min. AMRAP:
2 Sets @60% of 1RM
2 Sets @ 70%
2 Sets @ 80%
2 Sets @ 90%
WOD:
For Time:
-50/40 Cal Row
-75 GHD Sit Ups
-100 Box Jumps, 24/20”
-150/100 Battle Rope
Modify: Ab mat, Less ht
Scale: 1/2 of all
50+: 20/18” Step Ups
Competition: 30/24”
Endurance: 2RFT
Time Cap: 25 Min.

Tuesday, 3/5 WOD

Strength:
For Wt.
Deadlift, Touch and Go
4-4-3-3-2-2
WOD:
8 Min. AMRAP:
- 10 Kettlebell Swings, 70/53lb
-10 Burpees
Modify: Less wt
Scale: 5 Min. AMRAP
Competition: Alt KB Snatches
Endurance: 40 Min, but add 400m Run to each round

Monday, 3/4 WOD

Technique:
1 Full Snatch
8 Min. AMRAP:
2 Sets @60% of 1RM
2 Sets @ 70%
2 Sets @ 80%
2 Sets @ 90%
WOD:
For Time:
-25 Sumo Deadlift High Pull, 75/55lb
-25 Air Squats
-5 Push Press, 75/55lb
-20 SDHP
-25 Air Squats
-10 Push Press
-15 SDHP
-25 Air Squats
-15 Push Press
-10 SDHP
-25 Air Squats
-20 Push Press
-5 SDHP
-25 Air Squats
-25 Push Press
Modify: Less Wt
Scale: Start @20 SDHP and Stop @20 Push Press
50+: 55/35lb
Competition: 95/65lb
Endurance: Add 30s
Time Cap: 20 Min.

Sunday, 3/3 WOD

5RFT:
-5 Deadlift, 275/185lb
-10 Ring Dips
-15 Front Squats, 95/65lb
-20 Push Ups
Modify: Less wt, Banded
Scale: 2-3RFT
50+: 225/145lb, 75/55lb
Competition: 315/205lb, 135/95lb
Endurance: Add 400m Run to Each Round

Saturday, 3/2 WOD

For Time:
-25 GHD Sit Ups
-20 Pull Ups
-5 Overhead Squats, 75/55lb
-20 GHDs
-20 Pull Ups
-10 OHS
-15 GHDs
-20 Pull Ups
-15 OHS
-10 GHDs
-20 Pull Ups
-20 OHS
-5 GHDs
-20 Pull Ups
-25 OHS
Modify: Less wt, Ab mat, Banded
Scale: Start @ 20 GHDs and stop @ 20 OHS
50+: Purple/Green Band, 55/35lb
Competition: 95/65lb, Chest to Bar
Endurance: Add a 20cal Row behind every pull up set
Time Cap: 25 Min.

Friday, 3/1 WOD

CF Open 19.2 TBA

Thursday, 2/28 WOD

Strength:
For Wt., Bench Press
3-3-3-3-3
WOD:
3RFT:
- 6 Alternating Turkish Get Ups, 35/25lb
-30 Kettlebell Swings, 35/25lb
-30 Wall Ball, 20/14lb to 10/9’
Modify: Less Wt
Scale: 1/2 Reps
50+: 16/10lb, 25/15lb
Endurance: 5RFT
Time Cap: 20 Min.

Wednesday, 2/27 WOD


WOD:

For Time:
-Row 1000m
Then do 5 Rounds of:
-3 Rope Climb to 15’
-10 Thrusters, 95/65lb
-Row Another 1000m
Modify: Climb to 10’ or Up/Downs x 2, Less Wt
Scale: Row 500s, and do 2-3 Rounds
50+: Climb to 10’, 75/55lb
Competition: 115/80lb, 1 of the 3 Legless for each round
Endurance: Double the Rows
Time Cap: 25 Min.

Tuesday, 2/26 WOD


10 Min. EMOM
-2 Full Snatch
@80% of 1RM
WOD:
15 Min. AMRAP:
-Run 200m
-15 Burpees
Scale: 5-10 Min. AMRAP
Competition: Vested, 20/14lb
Endurance: 25 Min. AMRAP

Monday, 2-25 WOD


Technique:
10 Min. EMOM
-2 Full Clean and Split Jerk
@80% of 1RM
WOD:
4RFT:
-10 Back Squat, 155/105lb
-15 Handstand Push Ups
-40 Double Unders
Modify: Less wt, ab mat/box/shoulder taps x 2
Scale: 2RFT
50+: 115/80lb, 25lb plate + 1 ab mat
Competition: 185/125lb, 4” Deficit
Endurance: Add an 800m Run to Each Round
Time Cap: 20 Min.

Sunday, 2/24 WOD

For Time:
-50 Wall Ball, 20/14lb
-50 Pull Ups
-100 Double Unders
-50 Handstand Push Ups
-50 Sumo Deadlift High Pull, 95/65lb
Modify: Less wt, banded, single under x 3, ab mat/box/shoulder taps x 2
Scale: 1/2 of all
50+: 16/10lb, Green/Purple Band, 25lb plate + 1 ab mat, 75/55lb
Competition: Chest to Bar, Handstand Walk 100’
Endurance: 2RFT
Time Cap: 35 Min.

Saturday, 2/23 WOD


For Time:
100 Thrusters 75/55
**Every 10 thruster do 5 bar facing Burpees**
modify: less wt
scale: 50-75 thrusters, 3 burpees every 10 thrusters
50+: 55/35
competition: 95/65
Endurance: 150 thrusters
Cap: 35 min

Friday, 2/22 CrossFit 19.1

TBA

Thursday, 2/21 WOD

10RFT:
-Sprint 200m
-Rest 2 Min.
Modify: Row 250s
Scale: 3-7RFT
Competition: Vested, 20/14lb
Endurance: 15RFT with 1 Min. Rest

Wednesday, 2/20 WOD

Strength:
Back Squats for Weight
5-5-5-5-5
WOD:
8 Min. AMRAP:
-20 Back Extensions
-20 Push Ups
-30 Walking Lunges
Scale: 5 Min AMRAP
Competition: Vested, 20/14lb
Endurance: 14 Min. AMRAP

Tuesday, 2/19 WOD

Technique:
8 Min. EMOM
-3 Full Snatch
@ 70% of 1RM
WOD:
5RFT:
-10 Overhead Squats, 95/65lb
-15 GHD Sit Ups
-20 Russian Kettlebell Swings, 70/53lb
Modify: Less wt, ab mat
Scale: 2-4RFT
50+: 75/55lb, 53/35lb
Competition: 135/95lb, American Swings
Endurance: 7RFT
Time Cap: 25 Min.

Monday, 2/18 WOD "Christine"

Technique:
8 Min. EMOM
-3 Full Clean and Split Jerk
@ 70% of 1RM
WOD:
“Christine”
3RFT:
-500m Row
-12 Body Weight Deadlifts
-21 Box Jumps, 24/20”
Modify: Less wt, less ht
Scale: 1-2RFT
50+: 75% BW, 20/18” Step Ups
Endurance: 6RFT

Sunday, 2/17 WOD

For Time:
100 Thrusters 75/55
**Every 10 thruster do 5 bar facing Burpees**
modify: less wt
scale: 50-75 thrusters, 3 burpees every 10 thrusters
50+: 55/35
competition: 95/65
Endurance: 150 thrusters
Cap: 35 min

Saturday, 2/16 WOD

Partner wod:
Teams of 2
75 bear complex for time 95/65
you go i go
*one complex of clean, front squat, push press, back squat, push press*
modify: less wt
scale: 40-50 bear complex for time
50+: 75/55
competition: 100 bear complex for time and 115/95
endurance: 120 bear complex for time
cap: 40 min

Friday, 2/15 WOD

8 min to work up to 70% of 1rm for 2 reps full clean
 Then: drop down to 60% and do
8 min EMOM
3 Touch -n- Go power cleans
WOD:
40 WB 20/14 to 10/9’
40 back extensions
5 rope climb to 15’
30 WB
30 Back extensions
4 rope climb
20 WB
20 Back Extensions
3 rope climb
10 WB
10 Back Extensions
2 Rope climb
modify: less wt, climb to 10’, up downs x2
Scale: start at 30’s,
50+: 14/10, climb to 10’
Competition: 30/20#, legless
endurance: add 50’s and 6 rope climb
Cap: 30 min

Thursday, 2/14 WOD

Deadlift
8 min EMOM 4 reps @ 65%
WOD:
6 RFT
20 GHD
20 KBS 53/35
200m run
modify; less wt, ab mat
scale: 3-4 RFT
50+: 35/25
Comp: 70//53
End: double runs
cap: 25 min

Wednesday, 2/13 "Tabata This"

"Tabata This"
8 Rounds of 20 Sec Work/10 Sec Rest of:
-Pull Ups
-Push Ups
-Sit Ups
-Squats
*10 Sec Rest Between Each Movement.  Post Total Reps
Modify: Banded
Scale: 5 Rounds of Each
50+: Purple/Green Band
Endurance: 10 Rounds of Each

Tuesday, 2/12 WOD

25 min AMRAP
30/24 cal row
4 turkish get-ups 53/35#
15 KB SDHP 53/35#
24 Box jump 24/20’’
500m row
modify: less wt/ht
scale: 10-15 min AMRAP
50+ 35/25#, 20/18” step ups
Competition: 70/53#, 30/24’’
End: 35 min

Monday, 2/11 WOD

Front Squat
8 min EMOM  3 reps @ 65%
WOD:
5 RFT
10 Power snatches 75/55
20 Push press 75/55
40 Double unders
modify; Less wt, Single under x3
scale: 2-4 RFT
50+ 55/35
Competition : 95/65
End: 8rft
cap: 20 min

Sunday, 2/10 WOD

3RFT:
-200m Farmer’s Walk, 106/70lb
-20 Handstand Push Ups
-100m Walking Lunges
-30 Burpees
Modify: Less Wt, ab mat/box/shoulder taps x 2
Scale: 1-2RFT
50+: 70/50lb, 25lb Plate + ab mat
Competition: 120/80lb, 4” Deficit
Endurance: Double the Burpees
Time Cap: 40 Min.

Saturday, 2/9 WOD

For Time:
-1 Rope Climb to 15’
-3 Back Squat (From Rack), 155/105lb
-3 Power Cleans, 155/105lb
-2 Rope Climb
-6 Back Squat
-6 Power Cleans
-3 Rope Climb
-9 Back Squat
-9 Power Cleans
-4 Rope Climb
-12 Back Squats
-12 Power Cleans
-5 Rope Climb
-15 Back Squat
-15 Power Cleans
Modify: Less Wt, Climb to 10’ or Up/Downs x 2
Scale: Stop @ 12 Power Cleans
50+: 115/80lb, Climb to 10’
Competition: 185/125lb
Endurance: Add 400m Run to Each Round
Time Cap: 30 Min.

Friday, 2/8 WOD

6RFT:
-400m Waiter’s Walk, 45/25lb
-15 GHDs
-30 Double Unders
Modify: Less Wt, Ab Mat, Single Unders x 3
Scale: 3-4RFT
50+: 25/10lb
Competition: 120/80lb
Endurance: 800s
Time Cap: 35 Min.

Thursday, 2/7 "Fight Gone Bad"

“Fight Gone Bad”
3 Rounds For Reps:
-1 Min. Wall Ball, 20/14lb to 10/9’
-1 Min. Sumo Deadlift High Pull, 75/55lb
-1 Min. Box Jump, 24/20”
-1 Min. Push Press, 75/55lb
-1 Min. Row For Calories
-1 Min. Rest
Modify: Less Wt, Less Ht
Scale: 1-2RFR
50+: 16/10lb, 55/35lb, 20/18” Step Ups
Endurance: 5RFR

Wednesday, 2/6 WOD

Technique:
10 Min. AMRAP:
-1 Split Jerk
@ 70% of 1RM
WOD:
4 Min. AMRAP:
-5 Deadlifts, 225/145lb
-10 Push Ups
4 Min. Rest
4 Min. AMRAP:
-10 Deadlifts, 185/125lb
-10 Push Ups
4 Min. Rest
4 Min. AMRAP:
-15 Deadlifts, 135/95lb
-10 Push Ups
Modify: Less wt
Scale: Skip the last AMRAP
50+: 185/125lb, 135/95lb, 95/65lb
Competition: 275/185lb, 225/145lb, 185/125lb

Tuesday, 2/5 WOD

WOD:
For Time:
-Run 1 Mile
-50 Russian Kettlebell Swings, 70/53lb
-20 Front Squats, 115/80lb
-Run 1200m
-40 Kettlebell Swings
-16 Front Squats
-Run 800m
-30 Kettlebell Swings
-12 Front Squats
-Run 400m
-20 Kettlebell Swings
-8 Front Squats
-Run 200m
-10 Kettlebell Swings
-4 Front Squats
Modify: Less wt
Scale: Start @ 1200m or 800m Run
50+: 53/35lb, 95/65lb
Competition: American Swings, 155/105lb
Endurance: Double the Runs
Time Cap: 45 Min.

Monday, 2/4 WOD

Technique:
8 Min. AMRAP:
-1 Snatch Pull + 1 Full Snatch
@ 70% of 1RM
WOD:
8RFT:
-10 Pull Ups
-15 Sit Ups
-20 Air Squats
Modify: Banded
Scale: 3-6RFT
50+: Purple/Green Band
Competition: Vested, 20/14lb
Endurance: Add 500m Row to Each Round
Time Cap: 25 Min.

Sunday, 2/3 WOD

WOD:
3RFT:
-25 Burpees
-25 Cal Row
-25 Burpees
-10 Deadlifts, 225/145lb
-25 Burpees
-50 Double Unders
Modify: Less wt, single under x 3
Scale: 1-2RFT
50+: 185/125lb
Competition: 275/185lb
Endurance: 4RFT
Cap: 45 Min.

Saturday, 2/2 WOD

For Time:
-30 Front Rack Lunges, 135/95lb
-20 Toes to Bar
-20 Sumo Deadlift High Pull, 70/53lb (KB)
-10 Ring Dips
-20 Front Rack Lunges
-20 Toes to Bar
-20 Sumo Deadlift High Pull
-20 Ring Dips
-10 Front Rack Lunges
-20 Toes to Bar
-20 Sumo Deadlift High Pull
-30 Ring Dips
Modify: Less wt, Knee Raises, Banded/Box
Scale: 1/2 of All
50+: 95/65lb, 53/35lb, Knee Raises, Purple/Green Band
Competition: 155/105lb, 95/65lb (Bar), 1/2 Ring Muscle Ups
Endurance: Add an 800m Run to start and end
Time Cap: 30 Min.

Friday, 2/1 WOD

For Time:
-Row 100 Cal.
Then do 5 Rounds of:
-30 Push Press, 75/55lb
-30 Back Extensions
-Row 100 Cal.
Modify: Less wt, Superman
Scale: 50 Cal, 15/15
50+: 55/35lb
Competition: 95/65lb
Endurance: Row 200 Cals.
Time Cap: 40 Min.

Thursday, 1/31 WOD

6RFT:
-Run 400m
-10 Thrusters, 75/55lb
-10 Dumbbell Snatches on Right, 50/35lb
-10 Dumbbell Snatches on Left, 50/35lb
Modify: Less wt
Scale: 3-4RFT
50+: 55/35lb, 40/25lb
Competition: 95/65lb, 60/40lb
Endurance: Run 800s
Time Cap: 30 Min.

Wednesday, 1/30 WOD

Strength:
For Wt.
Bench Press
5-5-5-5-5
WOD:
5 Min. AMRAP:
-10 Burpees
-10 Back Squat, 135/95lb
Rest 3 Min.
5 Min. AMRAP:
-10 Burpees
-10 Pull Ups
Rest 3 Min.
5 Min. AMRAP:
-10 Burpees
-10 GHD Sit Ups
Post Total Reps
Modify: Less Wt, banded, ab mat
50+: 115/80lb, Purple/Green Band
Competition: 165/115lb, 4 Bar Muscle Ups
Endurance: 8 Min AMRAPs with 2 Min. Rest

Tuesday, 1/29 WOD

Technique:
Every 90 Sec., 8 Rounds of:
-3 High Hang Power Cleans + 1 Split Jerk
@ 70% of 1RM Clean and Jerk
WOD:
5RFT:
-24 Box Jump, 24/20”
-12 Handstand Push Ups
Modify: Less ht, ab mats/box/shoulder taps x 2
Scale: 2-4RFT
50+: 25lb Plate + 1 ab Mat, 20/18” Step Ups
Competition: 30/24”, 4” Deficit
Endurance: 8RFT
Time Cap: 20 Min.

Monday, 1/28 WOD

Technique:
Every 90 Sec., 8 Rounds of:
-1 Snatch Balance + 2 Overhead Squats
@ 60% of 1RM Full Snatch
WOD:
For Time:
-40 Wall Ball, 20/14lb to 10/9’
-30 Kettlebell Swings (American), 70/53lb
-30 Wall Ball
-20 Kettlebell Swings
-20 Wall Ball
-10 Kettlebell Swings
Modify: Less wt
Scale: 1/2 Reps
50+: 16/10lb, 53/35lb
Competition: 30/20lb
Endurance: 50/40, 40/30, 30/20, 20/10
Time Cap: 18 Min.

Sunday, January 27

For Time:
-20 Front Squats, 135/95lb
-20 Pull Ups
-30 Double Unders
-5 Push Press, 135/95lb
-15 Front Squats
-20 Pull Ups
-30 Double Unders
-10 Push Press
-10 Front Squats
-20 Pull Ups
-30 Double Unders
-15 Push Press
-5 Front Squats
-20 Pull Ups
-30 Double Unders
-20 Push Press
Modify: less wt
Scale: Start @ 15 Squats and stop @  15 Press
50+: 115/80lb
60+: 95/65lb
Competition: 155/105lb
Endurance: Go from 25s 
Time Cap: 25 Min.

Saturday, January 26

5 RFT:
-5 Stiff Leg Deadlifts, 185/125lb
-10 Ring Dips
-20 Burpees
-40/25 Battle Rope
Modify: less wt, banded
Scale: 2-4RFT
50+: Purple/green band, 135/95lb
Competition: 225/145lb, 5 Muscle Ups
Endurance: 40 Burpees
Time Cap: 25 Min.

Friday, January 25

5 Min. AMRAP:
-12 Overhead Squats, 75/55lb
-1 Rope Climb to 15'
Rest 5 Min.
5 Min. AMRAP:
-8 Overhead Squats, 95/65lb
-1 Rope Climb
Rest 5 Min. 
-4 Overhead Squats, 115/80lb
-1 Rope Climb
Modify: less wt, climb to 10' or up/downs x 2
50+: 55/35lb-75/55lb-95/65lb, climb to 10'
Competition: 95/65lb-115/80lb-135/95lb
Endurance: 8 Min AMRAPs with 2 Min Rest

Thursday, January 24: FILTHY FIFTY

"Filthy 50"
For Time:
-50 Box Jumps, 24/20"
-50 Jumping Pull Ups
-50 Kettlebell Swings, 35/25lb
-50 Walking Lunges
-50 Knees to Elbows
-50 Push Press, 45/35lb
-50 Back Extensions
-50 Wall Ball, 20/14lb to 10/9'
-50 Burpees
-50 Double Unders
Modify: Less ht, less wt, knee raises, single unders x 3
Scale: 15s or 25s
50+: 20/18" step ups, 16/10lb
Endurance: Finish and add 100 Burpees

Wednesday, January 23

4RFT:
-Row 500m
-10 Thrusters, 75/55lb
-10 Power Snatch, 75/55lb
-20 GHD Sit Ups
Modify: Less wt, ab mat
Scale: 2RFT
50+: 55/35lb
Competition: 95/65lb
Endurance: Row 1000s
Time Cap: 35 Min.

Tuesday, January 22

6RFT:
-Run 400m
-8 Power Cleans, 135/95lb
-8 Handstand Push Ups
Modify: less wt, ab mat/box/shoulder taps x 2
Scale: 3RFT
50+: 115/80lb, 1 ab mat
60+: 95/65lb, 25lb plate + ab mat
Competition: 155/105lb, Handstand Walk 25'
Endurance: Run 800s
Time Cap: 35 Min.

Monday, January 21: CF TOTAL

CrossFit Total

Find 1RM of:
-Back Squat
-Shoulder Press
-Deadlift

Sunday, 1/20 WOD

“Morrison”
For Time:
50-40-30-20-10
-Wall Ball, 20/14lb to 10/9’
-Box Jumps, 24/20”
-Kettlebell Swings, 53/35lb
Modify: Less wt, less ht
Scale: Start @ 40 or 30
50+: 16/10lb, 20/18” Step Ups, 35/25lb

Saturday, 1/19 WOD

For time:
-Row 1k
Then do 5 Rounds of:
-20 Push Press, 75/55lb
-30 Double Unders
-Row 1k
Modify: Single Unders x 3, less wt
Scale: Row 500s, and do 2-4 Rounds
50+: 55/35lb
Competition: 95/65lb
Endurance: Row 2ks
Time Cap: 30 Min.

Friday, 1/18 WOD

For Time:
20-16-12-8-4
-Overhead Squats, 95/65lb
-GHD Sit Ups
-Handstand Push Ups
-Sumo Deadlift High Pull, 75/55lb
Modify: Less wt, ab mat, ab mat/box/shoulder taps x 2
Scale: Start @ 16 or 12
50+: 75/55lb, 25lb plate + 1 ab mat
Rx+: 115/80lb, 4” Deficit
Competition: 135/95lb, 6” Deficit
Endurance: 20-18-16-14-12-10-8-6-4-2
Time Cap: 30 Min.

Thursday, 1/17 "Brad's Birthday WOD"

“Brad’s Birthday WOD”
10RFT:
90 Sec. on and 90 Sec. rest:
-13 Air Squats
-11 Power Snatch, 75/55b
-9 Pull Ups
-Max Burpees with remaining time
Score: Burpees
Modify: Less wt, banded, Rest 2 Min.
Scale: 4-7RFT, Rest 2 Min.
50+: 55/35lb, Purple/Green Band
Endurance: 15RFT

Wednesday, 1/16 WOD

Technique:
10 Min. EMOM, @70% of 1RM
-2 Hang Squat Clean and Push Jerk
WOD:
5RFT:
-Run 400m
-10 Bench Press, 135/75lb
-10 Deadlift, 225/145lb
Modify: less wt
Scale: 2-4RFT
50+: 115/65lb, 185/125lb
Competition: 185/95lb, 275/185lb
Endurance: Run 800s
Time Cap: 25 Min.

Tuesday 1/15 "Dirty Dozen"

“Dirty Dozen”
For Time:
-25 Walking Lunges
-20 Pull Ups
-50 Box Jumps, 20/18”
-20 Double Unders
-25 Ring Dips
-20 Knees to Elbows
-30 Kettlebell Swings, 70/53lb
-30 Sit Ups
-20 Dumbbell Hang Squat Cleans, 35/25lb
-25 Back Extensions
-30 Wall Ball, 20/14lb to 10/9’
-3 Rope Climb to 15’
Modify: Less wt, less ht, banded, single under x3, knee raises, climb to 10’ or up/downs x 2
Scale: 1/2 of all
50+: purple/green band, knee raises, 53/35lb, 25/15lb, 16/10lb, Climb to 10’
Endurance: 2RFT

Monday, 1/14 WOD

Technique:
10 Min. EMOM, @70% of 1RM
-2 Hang Squat Snatch
WOD:
For Time:
22-16-10
-Thrusters, 95/65lb
-Alternating Turkish Get Ups, 35/25lb KB
Modify: Less wt
Scale: 14-10-6
50+: 75/55lb, 25/15lb
Competition: 115/80lb, 53/35lb
Endurance: 28-22-16-10, And Run 800m, 600m, 400m and 200m
Time Cap: 15 Min.

Sunday, 1/13 WOD

2RFT:
-100 Double Unders
-25 Power Cleans, 135/95lb
-20 Front Rack Lunges, 135/95lb
Modify: Less wt, single under x 3
Scale: 1RFT
50+: 95/65lb
Competition: 155/105lb
Endurance: Add 50 Burpees
Time Cap: 25 Min.

Saturday, 1/12 WOD "12 Days of Grinch"

12 Days of Grinch!
Opposite order of song, for time:
-1 Rope Climb to 15’
-2 Push Press, 115/80lb
-3 Front Squats, 115/80lb
-4 Power Cleans, 115/80lb
-5 Box Jump, 24/20”
-6 Pull Ups
-7 Burpees
-8 Wall Ball
-9 Kettlebell Swings, 70/53lb
-10 GHD Sit Ups
-11 Shuttle Runs
-12 Calorie Row
* You will do 12 counting down to 1, then 11 counting down to 1, then 10 counting down to 1, etc.
Modify: Less wt, Climb to 10’ or Up/Downs x 2, less ht, ab mat
Scale: Start @ 8s or 9s
50+:Climb to 10’, 95/65lb, 20/18” step ups,  purple/green band, 16/10lb, 53/35lb
Competition: Short Rope, 135/95lb, 30/24”, Chest to Bar, 30/24lb
Endurance: Add 13 Thrusters and 14 Overhead Squats
Time Cap: 40 Min.

Friday, 1/11 WOD

For Time:
-Row 1k
Then do 5 Rounds of:
-15 Overhead Squats, 75/55lb
-25 Push Ups
-Row 1k
Modify: less wt
Scale: 1/2 Distance, 2-3 Rounds
50+: 45/35lb
Competition: 115/80lb
Endurance: Row 2500s
Time Cap: 30 Min.

Thursday, 1/10 WOD "Michael"

“Michael”
3RFT:
-Run 800m
-50 Back Extensions
-50 Sit ups
Scale: 1/2 distance and reps
Endurance: Run Miles

Wednesday, 1/9 WOD "Donkey Kong"

Strength:
Back Squat
Every 90 Sec.
-3 Reps @ 80% of 1RM
-3 Reps @ 80%
-2 Reps @ 90%
-2 Reps @ 90%
-1 Rep @ 100%
-1 Rep @ 100%
WOD:
“Donkey Kong”
For Time:
21-15-9
-Burpees
-Kettlebell Swings, 53/35lb
-Box Jumps, 24/20”
Modify: less wt, less ht
Scale: 12-9-6
50+: 20/18” step ups
60+: 20/18” step ups, 35/25lb
Competition: 70/53lb, 30/24”
Endurance: Finish, rest 2 Min. and run 5k for time

Tuesday, 1/8 WOD

Strength:
Shoulder Press
Every 90 Sec.
-3 Reps @ 80% of 1RM
-3 Reps @ 80%
-2 Reps @ 90%
-2 Reps @ 90%
-1 Rep @ 100%
-1 Rep @ 100%
WOD:
7RFT:
-12 Pull Ups
-10 Handstand Push Ups
-8 Front Squats, 135/95lb
Modify: Banded, box/ab mat/shoulder tap x 2, less wt
Scale: 3-5RFT
50+: purple/green band, 25lb + 1 ab mat, 115/80lb
Competition: Strict, 155/105lb
Endurance: 10RFT
Time Cap: 25 Min.

Monday, 1/7 WOD

Strength:
Deadlift
Every 90 Sec.
-3 Reps @ 80% of 1RM
-3 Reps @ 80%
-2 Reps @ 90%
-2 Reps @ 90%
-1 Rep @ 100%
-1 Rep @ 100%
WOD:
10 Min. AMRAP:
-5 Power Snatch, 95/65lb
-10 Wall Ball, 20/14lb to 10/9’
-15 Double Unders
Modify: less wt, single under x 2
Scale: 6 Min.
50+: 75/50lb
Competition: 115/80lb, 30/20lb
Endurance: Add 500m Row and go 25 Min.

Sunday, 1/6 WOD

2RFT:
-Row 1K
-100/70 Battle Rope
-70 Sledgehammers, 16/8lb
-50 Box Jumps, 24/20”
-30 Tire Flips
Modify: Less ht
Scale: 1RFT
50+: 20/18”
Competition: 30/24”
Endurance: 3RFT
Time Cap: 45 Min.

Saturday, 1/5 WOD "Kaleel and Megan's Goodbye WOD"

“Kaleel and Megans Goodbye WOD”
For Time:
-Run 800m
-Then do 4 Rounds of:
-10 Overhead Squats, 95/65lb
-3 Rope Climb to 15’
-10 Thrusters, 95/65lb
-10 Pull Ups
-Run 800m
Modify: Less wt, banded, up/downs x 2 or climb to 10’
Scale: Run 400s and do 2 Rounds
50+: Climb to 10’, purple/green band, 75/55lb
Competition: 115/80lb, Chest to bar
Endurance: Run 1 Mile Before and after

Friday, 1/4 WOD

Technique:
For Wt.
Full Clean
25 Min. to Find 1RM
WOD:
7RFT:
-30 Russian Kettlebell Swings, 53/35lb
-30 Double Unders
-30 Lunges
Modify: Less wt, Single Unders x 3
Scale: 3-4RFT
50+: 35/25lb
Competition: 70/53lb
Endurance: Add Burpees
Time Cap: 30 Min.

Thursday, 1/3 WOD

Technique:
For Wt.
Jerk, from rack
25 Min. to Find 1RM
WOD:
For Time:
-50 Wall Ball, 20/14lb to 10/9’
-40 Sumo Deadlift High Pull, 75/55lb
-30 Ring Dips
-40 Wall Ball
-30 Sumo Deadlift High Pull
-20 Ring Dips
-30 Wall Ball
-20 Sumo Deadlift High Pull
-10 Ring Dips
Modify: Less wt, banded/box
Scale: 1/2 of all
50+: 16/14lb, 55/35lb, purple/green band
Competition: Muscle Ups- 12-9-6, 30/20lb, 95/65lb
Endurance: Add 1500m-1000m-500m Row
Time Cap: 25 Min.

Wednesday, 1/2 WOD

Technique:
For Wt.
Full Snatch
25 Min. to Find 1RM
WOD:
For Time:
21-15-9
-Front Squats, 135/95lb (No squat rack)
-Handstand Push Ups
Modify: Less wt, ab mat/box/shoulder tap x 2
Scale: 12-9-6
50+: 25lb plate + ab mat, 115/80lb
Competition: 6” Deficit, 165/115lb
Endurance: Add 1 mile, 800m, 400m run
Time Cap: 12 Min.