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.