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.