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.