WOD

Saturday

Saturday

Metcon (Time)
“IN MY BOX”
Teams of 2
100 Situps
80 Wallballs (20,14)
60 Box Jumps (24,20)
40 Toe 2 Bar
20 Turkish Get ups (53,35)
40 Toe 2 Bar
60 Box Jumps (24,20)
80 Wallballs (20,14)
100 Situps

Friday Open #1

Friday Open #1
-Friday night lights WOD @6:30Pm
-Try to arrive by 6:00 to rollout, warmup, and sign-up for a heat
-Extra judges and motor support always welcome!

Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Scaled: 65/45#, Step-over allowed
Masters 55+: 65/45#
Masters scaled: 45/35#, Step-over allowed

Fit Thurs

Fit Thurs

Warm-up
Dynamic/ Coaches choice
Goat WOD (AMRAP – Rounds and Reps)
“GOAT WOD”
AMRAP 9
A) Goat gymnastics
B) Goat barbell or DB
C) Aerobic or core

-Any weighted movements should be light especially if coming in on friday
-Take this chance to work on a movement you are uncomfortable with or need coaching on!
Metcon (Time)
For Time:
200m Run/ 200m Ski/.5 Bike
1 Rope Climb
20 DB Deadlifts 35/25#
30 Sit-ups
40 DB Push Press 35/25#
50 Knees to Elbow
40 Cal Row
30 Sit-ups
20 DB Hang Snatch 35/25#
1 Rope Climb
200m Run/ 200m Ski/ .5 Bike

L2: 25/20#, Knee Raise, 4 Strict Pull-ups/Negative for Rope
L1: 20/15#, Toes to post

– As hard as you want to make it
-Open participants should focus on breathing hard but avoid ‘redlining’ in any form
-The goal is to break a good sweat and feel fresh for Friday!

Wednesday

Wednesday

Boats and Burps (Time)
“Boats and Burps”
Teams of 3
Accumulate
5,000m Row
250 Burpees to plate

-Break this up however you like
Only one athlete on rower and one accumulating reps of Burpees at a time. One will be resting.


Tuesday

Tuesday

Warm-up
-C2B Pullup progression
-Bar Muscle Up Prog
-Kip, Pushdown, Transition,
Dip
Metcon (Time)
‘Cleaver’
5 RFT
400m Run
15 KBS (70/53)
10 Chest to Bar Pull-ups
5 Bar Muscle Ups

L3: Pull-ups, 3 Bar Muscle ups
L2: (53/35),Band Pull-ups, 10 Dips
L1: (35/26), Ring Row


Monday

Monday

Back Squat (3×1)
-Heavier than last week 90-95%
– :3 negative on the rep
Conan (AMRAP – Reps)
“Conan”
AMRAP 12
1-2-3-4-5-6…
Power Clean 135/95#
Box jumps 24/20″
Wallballs 20/14#

L3: 115/80#
L2: 95/65# Step-ups; 14/10#
L1: 75/55#, Goblet Squat

Cash Out
A) Terminal Knee ext 4×15-20 EA
B) Partner Nordic Curl 4x 6-12

Sunday

Sunday

Rack Pull (6×5)
-Below Knee position
-10 Russian Twists after each set
Boneyard (Time)
4 RFT
15 Cal Bike
20 Dual KB Deadlift (70/53)
15 KB Bent Over Row
200m Run
Finisher
2 RDS
KB Goblet Curl 21s
20-30 Banded Lat pushdowns

Saturday

Saturday

Team Power Ranger (AMRAP – Rounds and Reps)
“Team Power Ranger”
Team WOD
AMRAP 30
TEAMS OF 2
30 Power Snatch (135,95)
40 Bar Facing Burpees
30 Push Jerk (135,95)
400m Sand Bag Carry (70,50) switch as needed

L3: 115/75#
L2: 95/65#
L1: Power Cl


Fit Thursday

Fit Thursday

Warm-up
Warm up
5rnds
21 Jumping Jacks
12 Slam Balls
21 V-ups
12 pvc pass throughs
Core
4 rnds
4 Turkish Get ups
8 Burpees
12 Hanging leg raises
16 Sit ups
Highway to Bell (Time)
“Highway to bell”
20-15-10-5
Kb Sumo High Pull 53,35#
Kb Goblet Reverse Lunges
Rest 1 min
5-10-15-20
Kb swing
Goblet Squat

15min cap

L2: 35/26#
L1: 26/18#


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