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.