WOD

3 Rounds for Time

20 Deadlift 135#(95#)
20 Box Jump 24#(20#)
20 Pushpress 95#(65#)

All workouts will be scaled to your individual fitness level.

10,20,30,40,50,60 Ladder for Time

10 Burpees w/ Dumbbell Press
20 Pullups
30 Ball Slams
40 Touch Jumps
50 Knees to Elbows
60 Squats
50 Knees to Elbow
40 Touch Jumps
30 Ball Slams
20 Pullups
10 Burpees w/ Dumbbell Press



All workouts will be scaled to your individual fitness level.

Wed WOD - "Jeremy"

All workouts will be scaled to your individual fitness level.

3 rounds for time:

21-15-9
OH Squats 95# (65#)
Burpees

Tuesday WOD - "Kelly"

All workouts will be scaled to your individual fitness level.

"Kelly"
5 rounds for time:

400 m run
30 box jumps (24"/20")
30 wall ball (20#/14#0

Jackie

All workouts will be scaled to your individual fitness level.

For Time:

1000 m row
50 Thrusters (45#)
30 Pullups

WOD

All workouts will be scaled to your individual fitness level.

2 Rounds for Time:
100 m Farmer's Walk 45#(25#)
800 m Run
100 Squats

Thursday's WOD 33 for 3

All workouts will be scaled to your individual fitness level.

3 rounds for time:

33 KB swings (24, 16)
33 Push ups
33 Box Jumps
33 Goblet Squats (24, 16)
33 Sit-ups

WOD: Annie R U OK?

All workouts will be scaled to your individual fitness level.

Annie Are You OK? (Modified)

15-12-9 Reps. each:

Row (calories)
Thrusters or SDHP
Burpee
Ball Cleans
Wall Ball

Trainer: Trish

WOD - Tabata Something Else

All workouts will be scaled to your individual fitness level.

You Asked For More, so Here You Go:

Tabata Something Else: 20 seconds of work, 10 seconds of rest for 8 rounds each of:

Pullups
Pushups
Situps
Air Squats

WOD

All workouts will be scaled to your individual fitness level.

5 Rounds for Time
7 Thrusters 95#(65#)
7 Wall Ball 20#(15#)
7 Pullups
7 Burpees
7 SDHP 95#(65#)

WOD - "Fran"

All workouts will be scaled to your individual fitness level.

"Fran"

21-15-9 for time:

Thrusters 95#(65#)
Pullups

Thursday WOD - Jumbled Numbers

All workouts will be scaled to your individual fitness level.

1 round for time:

20 squat thrust
50 KB swings
10 Ball Slams
20 Squat Thrust
40 KB Swings
20 Ball Slams
20 Squat Thrust
30 KB Swings
30 Ball Slams
20 Squat Thrust
20 KB Swings
40 Ball Slams
20 Squat Thrust
10 KB Swings
50 Ball Slams
20 Squat Thrust

This WOD is a variation of one posted by CIACrossFit. Thanks Kelli!

Wednesday WOD - Filthy Fifty

All workouts will be scaled to your individual fitness level.

Filthy Fifty
50 each time:
box jumps
pushpress
wall ball
walking lunges
double unders
KB swing
jumping pullups
Knees to elbows abs
burpees
back extensions

WOD

All workouts will be scaled to your individual fitness level.

Cindy
Max Rounds in 20 mins of:
5 pullups
10 pushups
15 squats

or

Mary
Max Rounds in 20 mins of:
5 Handstand Pushups
10 One-Legged Squats, Alternating
15 Pullups

WOD - "FilFest Finale"

All workouts will be scaled to your individual fitness level.

This is a longer version of this year's Affiliate Gathering WOD. Oh boy ...........

Max Rounds in 20 mins of:
5 burpees
7 Medicine Ball Cleans 15#(10#)
10 OH Squats 65#(45#)

Friday PM WOD - Nancy

All workouts will be scaled to your individual fitness level.

4:45 and 5:45 WOD's with Trish

"Nancy"

5 rounds for time

400 meter run
Overhead squat x 15

Thursday WOD - Danielle

All workouts will be scaled to your individual fitness level.

Complete as many rounds as possible in 20 minutes of:

6 pullups
9 DB clean and press 25#(15#)
12 Box Jumps 20"(16")

This WOD is named after our resident BADASS Danielle, who has to try and behave herself as she has tendinitous in both shoulders. Sorry Danielle.

WOD

All workouts will be scaled to your individual fitness level.

21-15-9

SDHP 95# (65#)
KB Swing
Thrusters 95# (65#)
Burpees

No one can go to the next round until everyone else has finished their round.
Box jumps until everyone has finished.

Tuesday WOD - Discount Tires

For Time:

Bear Crawl Tire Push - 50'
10 8 Count Body Builders
Crab Crawl Tire Push - 50'
15 Squat Thrust
Weighted Tire Pull - 50'
20 Touch Jumps
Tire Flip - 50'
30 Mountain Climbers
Overhead Walking Lunge - 50'
40 Leap 1' Above Reach

Monday WOD - Crazed CrossFit

Perform max reps at each of 5 stations for 5 rounds. 1 minute at each station, 1o seconds in between stations. 1 minute between stations. Score 1 point for each repetition.

Wallball 20#(15#)
Pullups
Slamball 20#(15#)
Situps
Box Jumps 20"(16")