e TUESDAY

50' Front Rack Lunge / 10 Every Min 6/25

Perform frontWEDNESDAY 6/350
squats (95/65),
Ring Dip Burpees toes to bars

MONDAY 6/8 TUESDAY 6/9 WEDNESDAY 6/10

3 Rounds: 5 Thrusters
Deadlift: 3-3-2-2-1-1-1 (185/125) 100 DU / 3
Post: NOT for time Rounds: 3 Thrusters
accumulate 30 strict toes (195/135) 50 DU / 3
to bar and 30 band good 2,4,6,8... 20: Swing Rounds: 1 Thruster
morning (53/35) / Burpee (205/145) 25 DU

MONDAY 6/15
go and find a max) Even: TUESDAY
(115/75) /6/16
Power Clean WEDNESDAY 6/17
Push jerk + Split Jerk 1-1-
5 Deficit HSPU (115/75) 1-1-1-1-1

MONDAY
up the lift6/22
however they TUESDAY 6/23
(135/95) 30 Clean and WEDNESDAY 6/24(for
meters, 7 Deadlift
like along the carry Jerk (135/95) time and load)

MONDAY
within 20%6/29
of the max TUESDAY 6/30
Clean, 6 Push Jerk, 8 Back
for the day. Squat (135/95)
12 DLTHURSDAY
/ 9 HPC / 66/4
PJ Pull UpsFRIDAY 6/5
/ 15 Box Jump SATURDAY
7 Rounds: 3 Squat6/6
Snatch SUNDAY
(185/125) (24/20) 12 Wall Ball (20/14) Rest Day

THURSDAY 6/11 FRIDAY 6/12 SATURDAY 6/13 SUNDAY

25 Walking Lunge, 25 Pull

Up, 50 Box Jump (20), 25 Teams of 3: Accumulate
Ring Dip, 20 K2E, 20 DB AMRAP 10 min: Run 800 20,000 lbs from ground to
Hang Squat Clean meters/ with remaining overhead / Row 5k. Team
(35/25), 25 Hip Ext, 30 time: AMRAP: 5 muscle chooses the weight and 2
Wall Ball, 3 Rope Climb ups / 7 Deadlift (275/185) people can work at a time Rest Day

THURSDAY 6/18between
*rest as needed FRIDAY
(70/53)6/19
/ 5-10-15-20-25 SATURDAY
squats, both6/20
athletes run 1 SUNDAY
rounds Wall Ball (20/14) mile to finish Rest Day

THURSDAY 6/25
meters, 50 Thrusters (45), FRIDAY 6/26 SATURDAY 6/27
(205/145) 10 Burpee Bar SUNDAY
30 Pull Ups Front Squat 2-2-2-2-2-2-2 Muscle Ups Rest Day
 SUNDAY 8/2
REST DAY

SUNDAY 8/9
REST DAY

SUNDAY 8/16
REST DAY

SUNDAY 8/22
REST DAY

SUNDAY 8/29
JULY WEDNESDAY
4 Rounds: Run 4007/1
meters 50 Air Squat

MONDAY
(24/20), 7/6
Run 200 1 (80%TUESDAY 7/7
or higher on all 50' WEDNESDAY 7/89
handstand walk,
meters sets) DL, 50' handstand walk

MONDAY
Double Unders7/13
Rest 3 TUESDAY
50 Wall Ball, 507/14 WEDNESDAY
Burpee, meters, 7/15
7 Front Squat
min between rounds 50 Double Under (225/155)

HangMONDAY 7/20+
Squat Snatch strictTUESDAY 7/21
pull ups, 14 box 50WEDNESDAY 7/22
Handstand Push Up,
OHS 1-1-1-1-1-1-1 jump (20") 100 Swings (70/53)

MONDAY
24-18-12 7/27
Box Jump TUESDAY
400 meters, 157/28
OHS WEDNESDAY
this 7/29
on youtube with
(24/20) (95/65) Ben Bergeron)
 THURSDAY
round 7/2
i.e. 5 Climbs 10 FRIDAY
Up (lunge reps7/3
are bothSATURDAY 7/4same
can run at the SUNDAY 7/5
HPS, rest 4/8... combined between legs time) REST DAY

THURSDAY
(135/95), 7/9
15 Burpees, FRIDAY
3 x 1 mile 7/10Rest 5 people
repeat. SATURDAY 7/11
on the bar at the SUNDAY 7/12
20 Swings (70/53) min between efforts same time REST DAY

THURSDAY
Push 7/16
Press 1-3-1-5-1-7- FRIDAY
4 Rounds: 7/17
Row 500 for aSATURDAY
set of 10 if 7/18
you SUNDAY 7/19
1 meters/Run 400 meters were fresh REST DAY

THURSDAY 7/23 FRIDAY

needed 7/24
between SATURDAY
remaining time 7/25
in the SUNDAY 7/26
Row 2 k rounds) min max rep burpee REST DAY

THURSDAY
10 Rounds: 12 7/30 FrontFRIDAY 7/31
Rack Lunge
Burpees/12 Pull Ups (135/95)
WOD
NOTES

MONDAY 8/3 TUESDAY

15 Power Snatch8/4
(75/55) WEDNESDAY 8/5
WOD Back Squat 30 Double Unders 50-35-20
NOTES Wall Ball

MONDAY 8/10 TUESDAY 8/11 WEDNESDAY 8/12

WOD 30 Push Jerk AMRAP 10 min: 30 Push Jerk (205/125),
the bartime
(each more than
you 6 the
drop don't haveyou
each time to drop
dropthe
thebar
NOTES times) more than 6 times

MONDAY 8/17 TUESDAY 8/18 WEDNESDAY 8/18

WOD 15 min to find a heavy 4 Rounds:
distnace to match the
NOTES time if necessary

MONDAY 8/23 TUESDAY 8/24 WEDNESDAY 8/25

WOD 2 Rounds: 21-15-9
NOTES Bar starts from floor

MONDAY
45's and women8/30
carry TUESDAY 8/31
WOD 35's) "Elizabeth"
weight, start with weight
NOTES in rack
 SATURDAY
needed. 8/1
Team chooses
the weight

THRUDSAY
Run 600 meters 8/6 FRIDAY 8/7
(225/155) SATURDAY
choose distances 8/8
as
20 Deadlift (155/105) Push Jerk (225/155) needed

THRUSDAY 8/13 FRIDAY 8/14 SATURDAY 8/15

Front Squat "Cameron" Teams of 2:
time, accumulate reps as a
team

THURSDAY 8/19 FRIDAY 8/20 SATURDAY 8/21

Games WOD: Sumo Deadlift Teams of 2:
rounds in the min, rest the
Bar starts from floor remainder of the min

THURSDAY 8/26 FRIDAY 8/27 SATURDAY 8/28

3 Rounds: 4 Rounds
the min. Push Press from
a rack
SEPTEMBER
Tues 9/1 Wed 9/2
WOD "Elizabeth" Overhead Squat
Notes Take weight from a rack,
I wold encourage people

Mon 9/7 Tues 9/8 Wed 9/9

WOD 20 min to find 21-15-9 Open WOD 12.1
Notes Scale couplet to 6 min or
less

Mon 9/14 Tues 9/15 Wed 9/16

WOD Bench Press 5 Rounds Run 1 mile
Notes 50 Handstand Push Ups

Mon 9/21 Tues 9/22 Wed 9/23

WOD 3 Rounds Row 2k "Cindy"
Scale to get 15-20 rounds
Notes minimum

Mon 9/28 Tues 9/29 Wed 9/30

WOD 100 Double Unders Back Squat AMRAP 20 min
50 Burpee
Notes
 Thurs 9/3 Fri 9/4 Sat 9/5 Sun 9/6
AMRAP 12 min 3 Rounds Teams of 3 Rest Day
Goal should be 5-8 One person works at a
Rounds time, all 3 people

Thurs 9/10 Fri 9/11 Sat 9/12 Sun 9/13

5 Rounds [Hero WOD Memorium Teams of 2: Rest Day
2 rounds Second AMRAP starts
right after the first

Thurs 9/17 Fri 9/18 Sat 9/19 Sun 9/20

OTM x 7 min "Macho Man" Teams of 2 Rest Day
use 20" box for men and Scale loading to get 8-10 Changing things up here
wormen, don't worry rounds if not using rx for fun if you like. Have

Thurs 9/24 Fri 9/25 Sat 9/26 Sun 9/27

Push Press Run 600 meters Team McGee Rest Day
30 Wall Ball (20/14)

Thurs 10/1
5 Rounds
push jerk, starts from
floor
OCTOBER

WOD
Notes
Mon 10/5
50 Burpee Tues 10/6 Wed 10/7
WOD 50 Double 6 Rounds Deadlift + Hang Power
within a 45Unders
min window Clean + Hang Squat
Notes or so Bar starts from floor Bar can't touch floorClean
between reps of complex
Mon 10/12 Tues 10/13 Wed
•wear 20 lb 10/14
vest if
WOD Front Squat 30 Wall Ball (20/14) 15 possible
Power Snatch (135/95)
Notes
Mon 10/19 Tues 10/20 Wed 10/21
WOD 10 Thruster (135) Oly Total
goal should
20 Clean andbeJerk
short and
Notes sweet, less than 4 min
Mon 10/26 Tues 10/27 Wed 10/28
WOD Power Clean 2 Rounds EMOM 20 min
Notes
 Thurs 10/1 Fri 10/2 Sat 10/3 Sun 10/4
5 Rounds AMRAP 7 min Teams of 3 Rest
push jerk, starts from
floor Scale as needed to get at combined totals are the
least 5-6 rounds score
Thurs 10/8 Fri 10/9 Sat 10/10 Sun 10/11
21-15-9 3 Rounds Teams of 2 Rest
Bar starts from floor Use kettlebells, dumbells,
or a bar if needed for
Thurs 10/15 Fri 10/16 Sat 10/17 Sun 10/18
Run 600 meters AMRAP 20 min Teams of 2
15 Press (115/75) time, accumulate reps as
Bar starts from floor a team
Thrus 10/22 Fri 10/23 Sat 10/24 Sun 10/25
5 Rounds Back Squat
meter sprint are their
score.
Thurs 10/29 Fri 10/30 Sat carry
200 meter 10/31with a
Split Jerk 5 Rounds medball (20/14)
Partners alternate
Take bar from rack rounds for 30 min
 Monday 11/2 Tuesday 11/3 Wednesday 11/4
"Reverse Filhty 50" Deadlift 10 Thrusters (135/95)
Compare times to 10/5 20
HaveClean and Jerk
athletes scale weight
Notes
to get sub 5 min
Monday 11/9 Power Tuesday 11/10
Clean (135/95) Wednesday 11/11
10 Rounds of "Cindy" EMOM 20
Row 1000 must be touch and go, no be heavy and can be taken
Notes Sub run formeters
a row if resting on the floor out of a rack
needed
Monday 11/16 Tuesday 11/17 Wednesday 11/18
Snatch "Horton" 40-20-10
find a heavy sandbag to
Notes carry.
Monday 11/23 Tuesday 11/24 Wednesday 11/25
Run 5k 3 Rounds AMRAP 12 min
them, or make it a fun day
Notes at the local track
Monday 11/30
For time:
10 box jumps, 42-inch box
Notes
 Thrusday 11/5 Friday 11/6 Satruday
(one person 11/7
works at a Sunday 11/8
3 Rounds "Icon 4" time) Rest Day
against the wall. Set of
15-20 Scale weight so teams can
get at least into the
Thursday 11/12 Friday 11/13 Saturday 11/14 Sunday 11/15
3 Rounds OHS Teams of 2 Rest Day
Scale loading and reps so
workout can be done sub
Thursday 11/19 Friday 11/20 Satruday 11/21 Sunday 11/22
For time 30 Muscle Ups Back Squat
75 pull-ups
scale to 50's if needed, it's 50 Handstand Push Ups Partners alternate
going to be a long one minutes till each gets 5
Thursday 11/26 Friday 11/27 Saturday 11/28 Sunday 11/29
Run 400 meters Teams of 2
20 Strict Pull Ups Athletes can share a bar
or have different weights
 Monday Tuesday
12/1/2015
WOD Bench Press
could do each work set on
3-3-3-3-3
Notes the 2 min
12/7/2015 12/8/2015
WOD EMOM 20 min "Death By"
8 Wallmovements
Ball back)
Notes Both are done 10 meter shuttle sprint
continue till failure
in the same minute, scale
12/14/2015 12/15/2015
WOD 30 min time cap 50 Front Squat (135/95)
50 Back Squat (135/95)
Notes
12/21/2015 12/22/2015
WOD Snatch + High Hang EMOM 20 min
Snatch + OHS Odd: 100 meter shuttle
Notes
12/28/2015 12/29/2015
WOD 10,8,6,4,2 5 Rounds
Thruster (155/105)
Notes
 Wednesday Thursday Friday
12/2/2015 12/3/2015 12/4/2015
Row 1000 meters 3 Rounds AMRAP 15 min
50 Thrusters (115/75) Goal should be 12 min or
less
12/9/2015 12/10/2015 12/11/2015
Power Snatch 21-15-9 10 Rounds
Thruster
-workout (135/95)
is for time but Scale to strict pull ups if
each round (set) must be needed
12/16/2015 12/17/2015 12/18/2015
20 min to find a heavy "Ryan" 3 Rounds
Athlete chooses
Push Jerk, then...the
weight on the push jerk
12/23/2015 12/24/2015 12/25/2015
5 Rounds "Icon 3" "Cindy"
the row instead of the run loading on this. Snatches AMRAP 20 min
and do it on the 2 min should be in singles.
12/30/2015
30 Pistol 12/31/2015
15 Bar Muscle Up Back Squat
2-2-2-2-2-2-2
 Saturday Sunday
90 One 12/5/2015
Arm DB Snatch 12/6/2015
(70/50) Rest
can get at least 7 reps
unborken
12/12/2015 12/13/2015
Teams of 2 alternating Rest
entire round then the
other
12/19/2015 12/20/2015
Teams of 3 Rest
Partner 2 does max reps
Partner 3 rests
12/26/2015 12/27/2015
Open WOD 13.4 Rest
 Monday Tuesday

WOD
Notes
1/4/2016 1/5/2016
WOD 21-15-9 Deadlift
Notes Push Jerk (185/125)
Sub Abmat Sit ups with 3-3-3-3-3
feet together and
1/11/2016 1/12/2016
WOD Back Squat AMRAP 12 min
Notes 3-3-3-3
1/18/2016 1/19/2016
WOD r 3 Rounds
Notes Run 400 meters
1/25/2016 1/26/2016
WOD 50-35-20 EMOM 20 min
Notes Have people step down off
the box if there is any
 Wednesday Thursday Friday
1/1/2016
Teams of 3

1/6/2016 1/7/2016 1/8/2016

13.3 Run 1 mile 7 Rounds
30 Bench Press (185/125)
1/13/2016 1/14/2016 1/15/2016
5 Rounds "Jackie" AMRAP 10 min
alternate arms on the
snatches1/20/2016 1/21/2016 1/22/2016
50 Swing (53/35) Split Jerk EMOM 16 min
30 Box Jump (30/24) 1-1-1-1-1-1-1
-if you want to, you can
1/27/2016 have them alternate feet
1/28/2016 1/29/2016
Clean and Jerk x 2 3 Rounds 21-15-9
 Saturday Sunday
1/2/2016 1/3/2016
5 Rounds Rest Day
Shoot for 12 min or less
1/9/2016 1/10/2016
"Scooter" Rest Day
35 min clock with a
For the AMRAP have one
partner work while the other
1/16/2016 1/17/2016
Teams of 2 Rest Day
athletes should be getting
around 1/23/2016
7 reps/:20 interval, 1/24/2016
Teams of 2 Rest Day

1/30/2016
Teams of 3
To keep it a fun team vibe I
would wamr everyone up
 Monday Tuesday
2/1/2016 2/2/2016
WOD Back Squat 4 Rounds
Notes 1-10-1-20-1-30 12 Hang
Time capPower Snatch
8-10 min
2/8/2016 2/9/2016
WOD 4 Rounds Open WOD 11.5
Notes
2/15/2016 2/16/2016
WOD 5 min: AMRAP Row for cal Push Press
Notes 5 min:
Sub AMRAP
a run Power
for the row if 3-3-3-3-3
needed with class logistics.
2/22/2016 2/23/2016
WOD Teams of 3 0
Notes Row 45 min for distnace

2/29/2016
WOD OTM x 15 min
on
Minany min they
1: Row 20/17want
Cal for
Notes better class logistics
 Wednesday Thrusday Friday
2/3/2016 2/4/2016 2/5/2016
Run 1 mile 5,4,3,2,1 21-15-9
50 Handstand Push Ups Deadlift
Athlete chooses the weight Dumbell Thruster (55/40)
on the deadlift. Score is
2/10/2016 2/11/2016 2/12/2016
Snatch Balance + Overhead For Time: 6 Rounds
Squat Max
ScoreRep Bodyweight
is time minus reps in 3 Snatch
Scale (185/125)
weight accordingly
bench press. Scale but it's ok if they are doing
2/17/2016 2/18/2016 2/19/2016
"Fran" 30 Hang Power Clean 3 Rounds
21-15-9 (185/125)

2/24/2016 2/25/2016 2/26/2016

3 Rounds Sumo Deadlift Open WOD 16.1
3-3-3-3-3
 Saturday Sunday
2/6/2016 2/7/2016
Teams of 2
AMRAP
Share one20bar
minbetween
two people and break up
2/13/2016 2/14/2016
Teams of 2
2 Rounds back and forth
Alternate
on rounds till each person
2/20/2016 2/21/2016
Teams of 2
Score is your total weight
lifted and time for burpees.
2/27/2016 2/28/2016
For Time:
 Monday Tuesday
2/29/2016 3/1/2016
WOD OTM x 15 min 50-40-30-20-10
on
Minany min they
1: Row want
20/17 Cal for Double Under
Notes better class logistics Sub Strict Pull Ups x 3 for
rope climb if needed
3/7/2016 3/8/2016
WOD Teams of 2 Front Squat
Notes 5 Rounds each 3-3-3
Alternate Rounds with
partner 3/14/2016
till both complete 3/15/2016
WOD Row 2 k 5 Rounds
Notes KB Farmers Carry 400 5 Hang
Goal SubPower Snatch
10 min
3/21/2016 3/22/2016
WOD 50 Bwt Bench Press 20-15-10-15-20
Notes Run 800 meters
If people are worried DB Box Step
Alternate legsUpon24/20
the box
about the bodyweight step up
3/28/2016 3/29/2016
WOD CrossFit Total: 5 Rounds
Notes 3 attempts to find max in
Timleine suggestion after a -alternate arms on the DB
good warm up: snatch
 Wednesday Thursday Friday
3/2/2016 3/3/2016 3/4/2016
21-15-9 9-15-21 Open 16.2
Thruster
This shoud(115/75)
be a quick one. Strict Ring Dip
6 min or less
3/9/2016 3/10/2016 3/11/2016
2 Rounds 5 Rounds Open 16.3
75 Burpee 20 Medball
Goal Sub 15Cleans
min (20/14)
3/16/2016 3/17/2016 3/18/2016
50 Double Unders Push Press `
30 Pull Up 3-3-3-5-5-5

3/23/2016 3/24/2016 3/25/2016

50 CTB Pull Ups 15 min to Find you 1 RM Open 16.5
50 Burpees
Should be short and sweet. Hang
Clock Power Snatch
continues running,
Either way no more than go from one right into the
3/30/2016 3/31/2016
50-35-20 Tabata This
T2B Do all 8 rounds at one
exercise before moving
 Saturday Sunday
3/5/2016 3/6/2016
20 min to find 1 RM Rest Day
Snatch

3/12/2016 3/13/2016
Teams of 3 Rest Day
Break up reps however you
want, 1 person works at a
3/19/2016 3/20/2016
3 Rounds Rest Day
50' Front Rack Walking

3/26/2016 3/27/2016
Teams of 2 Rest Day
One person completes
rows while the other runs.
 Monday Tuesday

WOD
Notes
4/4/2016 4/5/2016
WOD 30 Power Clean (225/155) "Lynne"
Notes -every min
Start the onmin
first the min
withdo -Rest as needed between
power cleans rounds
4/11/2016 4/12/2016
WOD 5 Rounds 3 Rounds
Notes 20 Deadlift
If KB drops (185/125)
below chest
athlete stops walk and
4/18/2016 4/19/2016
WOD "Icon 4" 15 min to find a heavy
Notes Scale so they complete in single Front Squat
under 40 min
4/25/2016 4/26/2016
WOD EMOM 30 10-8-6-4-2
Notes Scale Reps so athletes can Front Squat (205/145)
complete the work within
 Wednesday Thursday Friday
4/1/2016
4 Rounds
On The 3 should
Althletes min have a
min or more to rest before
4/6/2016 4/7/2016 4/8/2016
Back Squat OTM x 10 min
1-10-1-20-1-30

4/13/2016 4/14/2016 4/15/2016

50-35-20 Ladder "DT" OHS
Wall Ball (20/14) 5 Rounds

4/20/2016 4/21/2016 4/22/2016

15 min to find a heavy 21-18-15-12-9-6-3 Run 800 meters
single Push Press OHS (115/75) 40 Power Snatch (95/65)

4/27/2016 4/28/2016 4/29/2016

15-12-9-6-3 Sumo Deadlift 5-4-3-2-1
Box Jump (30/24) 3-3-3-3-3 Squat Snatch (185/125)
 Saturday Sunday
4/2/2016 4/3/2016
Teams of 2 Rest Day

4/9/2016 4/10/2016
Teams of 3 Rest Day

4/16/2016 4/17/2016
Teams of 2 Rest Day

4/23/2016 4/24/2016
Teams of 2 Rest Day

4/30/2016
Teams of 2
Alernate rounds back and
forth with partner till
 Monday Tuesday
5/2/2016 5/3/2016
WOD 100 Double Under Squat Clean
Notes 75 Wall Ball 1-1-1-1-1
5/9/2016 5/10/2016
WOD EMOM 16 min "Danny"
Notes -alternate legs on front 21-15-9-15-21
rack lunge
5/16/2016 5/17/2016
WOD Hang Power Snatch 5 Rounds
Notes 1-1-1-1-1
5/23/2016 5/24/2016
WOD 3 Rounds Deadlift
Notes AMRAP
-choose 4a weight
min that 3-3-3-3-3
peole can get at lest 6 reps
5/30/2016 5/31/2016
WOD Snatch 10 Rounds
Notes 1-1-1-1-1-1-1
sorry, spaced it on 10 Front Squat (95/65)
Memorial Day
 Wednesday Thursday Friday
5/4/2016 5/5/2016 5/6/2016
7 Rounds 5 Rounds 15 min:
Find a Heavy Push Jerk
5/11/2016 5/12/2016 5/13/2016
OHS For Time: "Air Force"
3-3-3 30 Ring Muslce Up For time:
5/18/2016 5/19/2016 5/20/2016
AMRAP 10 min AMRAP 10 min Back Squat
80 Cal Row -make sure people are 5-5-5-5-5
5/25/2016 running5/26/2016
a distance that 5/27/2016
EMOM 20 min 21-15-9 "Badger"
Dumbell Box Step Up 3 Rounds
 Saturday Sunday
5/7/2016 5/8/2016
"Team Cindy" Rest Day

5/14/2016 5/15/2016
Teams of 2 Rest Day
-break up reps any way
you want
5/21/2016 5/22/2016
Teams of 2 Rest Day
-partners can break up
reps however they want
5/28/2016 5/29/2016
Teams of 2 Rest Day
-partners can break up
reps any way they want