MONDAY, JANUARY 25th

HAPPY BIRTHDAY LISA MURPHY and MARIA CLAVIJO

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 77.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 80% 1RM snatch

(+5 lbs from last weight, last week)

* Rest 60-90 seconds between sets

B. 15:00 Amrap (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro push ups

Target number of Rounds: 11-13

Minimum number Rounds before scaling: 7

Scaling option 1 (Masters 45+)

- No change for Masters

* Scaling Option 2

15:00 Amrap

5 Jumping Pull Ups (Each)

10 Synchro Bar Push Ups

* Individual Class Option

Every 90 seconds (10 sets)

1 Rope Climb

10 Push Ups

C. 3 Rounds for Quality:

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

1min Couch Stretch per side

10 Downward to Upward Dog

...

MONDAY, JANUARY 18th

HAPPY BIRTHDAY JOSIE PARSONS

A. "CF Games Open 11.5"

20 Minute AMRAP

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)

Target number of Rounds: 10+

Minimum Rounds reps before scaling: 7

Scaling option 1 (Masters 45+)

20 Min AMRAP

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

Scaling option 2

20 Min AMRAP

5 Double Dumbbell Cleans (light)

10 Sit Ups

15 Wall Ball Thrusters

B. 3 Rounds for quality

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)

1 min foam roll lats (each side)

TUESDAY, JANUARY 19th

HAPPY BIRTHDAY MEREDITH CUSHMAN

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch

(+5 lbs from last weight,...

MONDAY, JANUARY 11th

HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY

A. 4 sets (new set every 10 min)

12/10 Cal Echo Bike

12 Dumbbell Thrusters (2x35/25)

12/10 Cal Echo Bike

9 Dumbbell Thrusters (2x50/35)

12/10 Cal Echo Bike

6 Dumbbell Thrusters (2x70/50)

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

*Complete each assault bike interval around 75 seconds or less

* Scaling option 1 (Masters 45+)

4 sets (new set every 10 min)

10/7 Cal Echo Bike

12 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

9 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

6 Dumbbell Thrusters (50/35)

* Scaling option 2

4 sets (new set every 10 min)

10/7 Cal Echo Bike

7 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

5 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

3 Dumbbell Thrusters (50/35)

B. 3 Sets:

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10...

MONDAY, JANUARY 4th

HAPPY BIRTHDAY CLAY FULKS!

A. In 12 minutes, complete...

Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 65% 1RM snatch

- 3 sets x 1+1+1 reps @ 70% 1RM snatch

* Rest 60-90 seconds between sets

Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3

B. 10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Strict Handstand Push Up

Target number of Reps: 100+

Minimum number reps before scaling: 80

Scaling option 1 (Masters 45+)

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Handstand Push Up (kipping)

Scaling option 2

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Knees to Elbows

Pike Push Ups

Scaling option 3

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Abmat Sit Ups

Push Ups

C. 10 min double under practice

OR

30 unbroken double unders every min for 10 min

TUESDAY, JANUARY 5th

A. 3 sets (Every 5:00)

5...

OPEN GYM all week for MEMBERS ONLY, 5am-6pm

New Years Day OPEN GYM from 9am-6pm

MONDAY, DECEMBER 28th

A.

3 rounds for time:

30 Wall Balls (30/20) or 45 Wall Balls (20/14)

45 Double Unders (90 Single Unders)

30 Pushups

45 Double Unders (90 Single Unders)

Scale to: 30 Wall Balls (20/14), 15 Flash Push-ups, 45 Single Unders

B.

3 rounds for quality:

15 GHD Hip Raises or Supermans

10 Standing Pallov Press (each side)

10 Standing Bicep Curls (each side)

10 Banded Tricep Extensions

1 min half saddle (each side)

1 min twisted cross (each side)

1 min calf stretch on wall (each side)

TUESDAY, DECEMBER 29th

A.

Overhead Squat

5-3-1-1-1

Use a 12min clock to run thru these sets

*Front squat if mobility won’t allow overhead squat

B.

2 sets

21/16 Cal. Row

50ft Front rack Dumbbell Lunge (50s/35s)

15/12 Cal. Row

50ft...

MONDAY, DECEMBER 21st

HAPPY BIRTHDAY DAVID FESMIRE

“12 DAYS OF CHRISTMAS”

For Time:

1 Rope Climb

2/2 DB Hang Snatch

3 Burpee Box Jumps

4 Thrusters

5 Power Cleans

6 Toes to Bar

7 Pull-ups

8 KB Goblet Squats

9 KB Swings

10 Cal Assault Bike

11 Ring Muscle-ups

1200 meter Run

Rx Weights: DB (50, 35) BBJ (24, 20) BB (115, 80) KB (70, 55) Ring Muscle-ups

Rx+ Weights: Legless RC, DB (70, 50) BBJ (30, 24) BB (135, 95) KB (70, 55) Ring Muscle-up

SCALED

For Time:

10 Walking Lunges

2/2 SA DB Hang Snatch

3 Burpee Box Jumps

4 Thrusters

5 Power Cleans

6 Knees to Midline

7 Ring Rows / Jumping Pull-ups

8 KB Goblet Squats

9 KB Swings

10 Cal Assault Bike

11 Cal Row

1200 meter Run

Scaled Weights: DB (35, 20) BBJ (24, 20) BB (95, 65) KB (55,35)

TUESDAY, DECEMBER 22nd

A. 3 sets

30 Wall Balls...

Monday 12.14.20

A. 18min AMRAP:

Squat Cleans(185/125)

6 Bar Facing Burpees

9 Pull-ups

12 GHD’s or 16 Sit Ups

Scaling option 1

18:00 Amrap

3 Squat Cleans

(135/95)

6 Bar Facing Burpees

9 Ring Rows

16 Sit Ups

Scaling option 2

18:00 Amrap

3 Power Cleans

(135/95)

6 Burpees

9 Ring Rows

16 Sit Ups

Scaling option 3

18:00 Amrap

3 Power Cleans

(95/65)

6 Push Ups

9 Kettlebell Swings

12 Leg Lifts

B. 3 sets

7 reps Banded 7s (each movement)

10 Dumbbell Curtsy Lunge (each)

- into -

1 min foam roll lats (each side)

1 min seal pose

Tuesday 12.15.20

A. Back Squat 1 Rep Max

5@50%

3@70%

1@80%

1

B. 4 rounds

20/15 calorie Assault Bike

20 Alternating Dumbbell Snatches (50/35)

20 Jumping Air Squats

-Rest 2 min between rounds-

Target time each set: 3-4 minutes

Time cap: 5 minutes

High Intensity and Unbroken Reps

Scaling option...

MONDAY, NOVEMBER 30th

A. Back Squat for load:

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. For Time:

50 Deadlifts (95/65)

35 Hang Power Cleans (95/65)

20 Bar Facing Burpees

35 Hang Power Cleans (95/65)

50 Deadlifts (95/65)

Target Time: sub 10 minutes

Time Cap: 15 minutes

Masters 45+

Scaling option 1

For Time:

36 Deadlifts (95/65)

24 Hang Power Cleans (95/65)

12 Bar Facing Burpees

24 Hang Power Cleans (95/65)

36 Deadlifts (95/65)

Scaling option 2

For Time:

50 Kettlebell Deadlifts (light)

35 Kettlebell swings (light)

20 Up Downs

35 Kettlebell swings (light)

50 Kettlebell Deadlifts (light)

B. 3 sets

12 Single arm dumbbell bench press (each side) (light/moderate weight)

5-8 Partner Hamstring Curls

TUESDAY, DECEMBER 1st

A. EMOM 10min (10 sets)

1 Snatch @80%

B. Every 4:00 (5 sets)

Max Effort 20/15 Calorie Assault Bike

Target time each set: Sub 30...

MONDAY, NOVEMBER 23rd

HAPPY BIRTHDAY BETHANY KIHNLEY

A. Clean and Jerk EMOM 10 minutes

Every 1:00 (10 sets)

2 Clean and Jerks @75% (singles)

B. 12:00 AMRAP

20 Wall Balls (20/14)

20 Toes to Bar

Target number of Rounds: 4 rounds +

Minimum number Rounds before scaling: 3 rounds

*If you completed Sat session- perform WOD with heavier WB + GHD Sit-ups or Stick Sit-ups

Scaling option 1

12:00 AMRAP

15 Wall Balls (20/14)

15 Toes to Bar

Scaling option 2

12:00 AMRAP

20 Wall Balls (14/10)

20 Knees to Elbows

Scaling option 3

12:00 AMRAP

15 Air Squats

15 Dumbbell Push Press

15 Sit Ups

C. PostWOD Stretching

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

TUESDAY, NOVEMBER 24th

A. Back Squat For load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B. 5 sets of 2:00...