Scaled Workouts

WOD 040217

4 Round for time:

200m Run
6 Burpees
6 Pull ups

--------------

WOD 022717

For time:
10 DB Snatches
10 Burpees
15 DB Snatches
10 Burpees
20 DB Snatches
10 Burpees
25 DB Snatches
10 Burpees
30 DB Snatches
10 Burpees

20 min time cap


WOD 122217

AMRAP in 12 min:
15 Air Squats
8 Power Cleans
250m Row

----------------

WOD 122017

30-20-10-5 reps each of:

Hollow Rocks
Arch Holds


----------------

WOD 121617

AMRAP in 15 min:
400m Run
12 Push ups
6 Deadlifts

----------------

WOD 121417

For time:
500m Row

----------------

WOD 121317

AMRAP in 12 min:

5 Cleans
200m Run
20 Push ups

------------------


021114

For time:

25 Walking Lunges
10 Banded Pull-ups
25 Push Press (65/45)
10 Burpees

-----


020614

3 Rounds for time:

5 Shoulder Press
10 Banded Pull-ups
25 Squats

---

020514

AMRAP in 10 min:

4 Cleans (96/65#)
8 K2E
12 Box Jumps (20"/12")

---

020414

4 Rounds for time:

7 Push Press (65/95)
7 Push-ups
7 Banded Pull-ups

---

013014

3 Rounds for time: 

15 Squats
20 Push-ups

----

012914

AMRAP in 10 min:

5 Deadlift 115#
10 Sit-ups
15 Wall Balls

----

012814

5 Rounds for time:

5 Push-ups
5 Push Press (95/65#)
10 Jump Ropes
10 Sit-ups

-----

010814

15-9-6

Pull-ups (banded)
Push-ups
Jumping Squats

-----


010714

AMRAP in 10 min:

10 Abmat Sit-ups
10 Russian Twists (supported)
20 Single Jump Ropes
15 Squats

------


120213

AMRAP in 10 min:
7 Ring Rows
14 Lunges
21 Push-ups

------

111513

3 Rounds for time:

20 walking lunge steps
15 sit-ups
10 push-ups
5 burpees

------

111313

For time:

75 Wall Balls

------

1107113

3 Rounds for time:

200m run
10 KB SDHP (35#)
10 Goblet Squats (35#)
10 Shoulder Press

-----

110513

3 Rounds for time:

25 Lunge steps
21 KB Swings (35#)

----

103013

AMRAP in 15 min:

12 Box Jumps
9 Push Press (65#)
6 Knees to Elbows

----

102813

400m Run
15 Wall Balls
15 SDHP
15 Ring Rows
15 Box Jumps
15 Tire Dips
15 Sit-ups
400m Run

----

102513

3 Rounds for time:

7 Deadlifts
15 Box Jumps
200m Run

----

102413

AMRAP in 15 min:

5 Broad Jumps
10 HR Push-ups
15 KB Swings (35#)

----

102213

10 Deadlift (95/65)
25 Ab Mat Sit-ups
10 Power Clean (95/65)
20 Ab Mat Sit-ups
10 Front Squats (95/65)
15 Ab Mat Sit-ups
10 Push Jerks (95/65)
10 Ab Mat Sit-ups
----

102013

3 Rounds for time:

200m Run
7 Ring Rows
14 Wall balls

-----


101813

15-12-9-6-3 reps for time:

Front Squats (45/65#)
Sit-ups
---

101713

AMRAP in 15 min:

5 Box Jumps
10 Dips on a Tire
15 Sit-ups

-----

101613

3 Rounds for time:

10 KB Swings (35#)
10 Ring Rows

-----


101513

AMRAP in 10 min:

7 Back Squat (115/95)
10 Lunge Steps
7 Wall Balls
10 Lunge Steps

----

101113

For time:

5 Thrusters
15 Burpees
10 Thrusters
10 Burpees
15 Thrusters
5 Burpees

-----

101013

3 Rounds for time:

5 DL's
15 Squats

-----

100913

AMRAP in 15 min:

10 Ring Rows
7 Shoulder Press
7 Box Dips

------

100713

15-12-9

Push Press (65/85#)
Burpees
Squats

------

100413

3 Rounds for time:

10 Air Squats
10 SDHP (45/65/#)
20 Lunges

-----

100313

3 Rounds for time:

200m Run
15 Box jumps
10 Ring Rows

------


100213

AMRAP in 12 min

3 Shoulder Press
6 Deadlift (135#)
9 Pushups

-------

100113

3 Rounds for time:

200m Run
15 Sit-ups
10 HR Push-ups
5 Thrusters (65#)

-------


093013

8,7,6,5...1 reps for time:

Push Press 65#
KB Swings 35#

------

092713

10 Rds for time:

3 Deadlifts
6 Ring Rows

-------

092613

AMRAP in 9 Min:

9 Deadlifts
9 Shoulder Press
9 Ring Rows

--------

092513

AMRAP in 12 min:

5 Cleans (95/65#)
10 Burpees
15 Box Jumps (12/20)
20 HR Push-ups
25 Lunges

---------

092413

"Helena"


3 Rounds for time:
200m Run
21 KB Swings
12 Ring Rows

---------

092313

15 Burpees
400m Run/Walk
9 Burpees
200m Run/Walk
6 Burpees
100m Run/Walk

---------

092013

15-12-9-6-3

Front Squat (PVC)
Burpees

----------

091913

3 Rounds for time:

5 Burpees
10 KB Swings
10 Thrusters (65#/95#)

-----------

091813

EMOM with a 10 min cap:

4 Box Jumps
8 Push-ups
12 Squats

------------


091713

AMRAP in 12 min:

10 Med Ball Cleans
8 Burpees
5 Push Press

-----------

091613

AMRAP in 15 min:

6 Deadlifts
6 Should Press
200m Run

------------

091413

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

Wall Balls
Push Ups

------------

091313

AMRAP in 15 min:

200m run/walk
10 Ring Rows
15 Box Jumps (12" box)
20 Squats

------------

091213

3 Rounds for time:

10 Burpees
15 KB Swings


-------------

91013

3 Rounds for time:

5 Tire Flips
25 Jump Ropes
10 Sledge Swings each arm
Farmers Carry (one length of the gym)

--------------

090913

200m Run/Jog
15 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups
200m Run
10 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups
200m Run
5 Push-ups
5 Burpees
5 Clap Push-ups
5 Burpees
5 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Push-ups can be performed against a barbell standing up on the weight rack as needed. 

-------------

090613

15-12-9-6-3

Deadlift (light)
Box Jumps (12/20)

-------------------


090513

3 Rounds for time:

12 Burpees
24 Walking Lunges
12 KB Swings (35#)


------------------

090413

8-7-6-5-4-3-2-1 reps for time of:

Ground to overhead (95#/65#)
WallBalls

------------------

090313

3 Rounds for time:

10 OH Squats (PVC)
10 Sit-ups
10 Burpees

------------------

090113

3 Rounds for time:

15m Broad Jumps (1/2 length of the gym)
15 forward Lunges
5 Pull-ups
15 Sit-ups

-------------------

083013

3 Rounds for time:

200m run/walk
15 Lunges
25 Jump Rope singles


---------------------


082913

AMRAP in 10 min

10 Ring Rows
10 Box Jumps (12/20)
15 KB Swings

-----------------------


082813

5 rounds of:

30 second ME (max effort) air squat
30 second rest
30 second ME ring row
30 second rest
30 second Push ups
30 second rest


-----------------------


082713

AMRAP in 12 min:

5 Shoulder Press
7 Power Cleans (45/65)
10 Air Squats
Farmers Carry (walk the length of the gym with 2 35# KB's)

----------------------

082613

5 Rounds for time:

10 SDHP (65/45)
10 Dips off of a Tire


---------------------


082413

3 Rounds for time:

200m Run
6 Deadlifts
12 Box Jumps (12/20)

----------------------


082213

1/2 TABATA (:20/:10 off for 4 rounds)
Squats
Push-ups
12 in Box Jump/step up
Sit-ups/Crunches

-------------------

082113

AMRAP in 10 min:

7 Ring Rows
14 Push-ups
21 Jump Ropes

-------------------


082013

3 Rounds for time:

5 Box Jumps
10 Burpees
15 Wall Balls

--------------------


081913

21-15-9

Deadlift
Shoulder Press



--------------------

081813

3 Rounds for time:

7 Ring Rows
14 Pushups
21 Squats

----------------------

081713

4 Rounds for time:

5 SDHP
10 Bench Dips
5 Thrusters

---------------------

081513

3 Rounds for time:

10 OH Squat (45#/PVC)
10 KB Swings
10 Burpees or Push-ups

-----------------------

081413

AMRAP in 7 min:
Push Press (65/45#)
Burpees or pushups

----------------------

081313

For time
20x Ring Rows
15x Box jump (20/12 inch)
20x KB swing (35#)
15x Push-press (75#/45#)
20x Sumo deadlift high pull (75#/45#)
25x Single Jump Ropes
25x Sit-ups
20x Wall Balls
200m Jog/Walk


--------------------------


AMRAP in 12 min:

200m Jog/Walk
5 Power Cleans (95#/65#)
7 Hand Release Push-ups
10 Squats

-----------------------

080713

AMRAP in 8 min:

4 Shoulder Press
8 KB Swings (35#)
12 Air Squats

--------------------------


080613

3 Rounds for time:

12 Wall Balls
12 Sit-ups
200m Run/walk

Post times to comments.

---------------------------

080513

6 Rounds for time:

5 Ring Rows
5 Squats
10 Sledge Strikes
10 Tuck Jumps

Post times to comments.

--------------------------

080313

4 rounds for time:

10 OH Squats (PVC)
10 KB Swings (35#)
100m bear crawl

--------------------------

080213

3 Rounds for time:

10 Box Jumps (12" box)
10 Wall Balls (14# blue)

Post times to comments.

-----------------------------

071913

7,6,5,4,3,2,1 Reps for time of:

Ring Rows
Box Jumps/Step-ups
Abmat Sit-ups

----------------------------

070713

AMRAP in 10 min:

5 Deadlifts
10 squats
30 jumps ropes

--------------------------


070413

5 Rounds for time:

5 Thrusters (95#/65#)
10 Pull-ups (Banded)
100m run/jog
Rest 1 min

---------------------------

070213

3 Rounds for time:

30 Sledge Strikes
200m Run

-----------------------------

060313

Scaled Version 1

3 Rounds for time:

22 Walking Lunges
15 Hang Power Cleans (95#/65#)
8 Burpees

Scaled Version 2

3 Rounds for time:

20 Walking Lunges
10 Hang Power Cleans (45/35)
5 Burpees

----------------

052913

Cindy

Scaled Version 1

AMRAP in 15 minutes

5 pullups
10 pushups
15 squats

Scaled Version 2

AMRAP in 20 Minutes

5 Ring Rows
10 Pushup (knees)
15 Squats

---------------------

052813

Scaled Version 1:

5 Rounds for time:

10 DL (175#/135#)
10 Burpees

Scaled Version 2:

3 Rounds for time:

10 DL (95#/65#)
5 Burpees

----------------

052413

Scaled Version 1:

AMRAP in 12 Min:

7 Front Squat (95/65)
7 Ring Dips (Banded)
7 Knees to Elbows

Scaled Version 2:

AMRAP in 10 min:

7 Front Squats (45/35/PVC)
7 Bench Dips
7 Sit ups

--------------------------

052313

Scaled Version 1:

3 Rounds for time:

400m Run
10 Push Jerks (95/65)
15 Pullups (Banded)
20 Jumping Lunges
Scaled Version 2:

3 Rounds for time:

200m Run
5 Push Jerks (65/45)
10 Pullups (Banded)
15 Lunges
-----------------------------

052213

Scaled Version 1:

Run 400 then:

18-12-6x reps

Sumo deadlift high pull (65#)
Medicine ball clean (20#)
Thruster (65#)
Wall-ball (20#)
Burpees 
Scaled Version 2:

Run 200 then:

14-10-6x reps

Sumo deadlift high pull (45#35#)
Medicine ball clean (14#)
Thruster (45#/35#)
Wall-ball (14#)
Burpees
 


-------------------------------

052113

Scaled Group 1:

AMRAP in 12 Minutes:

50m Farmers Carry (53#/35#)
10 OH Squat (65#/35#)
50m Farmers Carry (down and back will count as 50m)
10 Push-ups - HR

Scaled Group 2:

AMRAP in 10 Minutes:

50m Farmers Carry (35#)
10 OH Squat (PVC)
50m Farmers Carry (down and back will count as 50m)
10 Push-ups - HR

-----------------------

051813

Scaled Group 1:

3 rounds for time:

20x Squats
15x Ring dips (Bans Assisted)
10x Pull-ups
5x burpees
Scaled Group 2:

3 Rounds for time:

15 Squats
10 Supported Dips (Bench)
5 Banded Pull ups
5 Burpees


051713

Scaled Group 1:

EMOTM in 15 min:
3 Power Cleans (95#)
5 Box Jumps (20in)
7 Push-ups

Scaled Group 2:

EMOTM in 10 Min
3 Power Cleans (65#/45#)
5 Box Jumps (12 in)
7 Push-ups

-----------------------------------

051613

Scaled Group 1:

AMRAP in 15 minutes
5x Burpee-pull ups
7x Push Ups
9x Front squat (65#/45#)

Scaled Group 2:

AMRAP in 10 minutes
5x Pull ups
7x Push-ups
9x Front squat (45#/35#)

---------------------------------------

051513

Scaled Group 1:

7 rounds for time:
10 Wall Balls (20#/14#)
10 Pushups

Scaled Group 2:
5 rounds for time:
5 Wall Balls (14#/20#)
10 Push Ups

Post times to comments.

-------------------------------

051013

Scaled Group 1:

12 rounds for time

1-2-3...11-12x reps each, start and finish WOD with 400m run
Pullups (banded)
Sumo deadlift high pull (65#)
Box jumps (20 inch box)

Scaled Group 2:

10 rounds for time

1-2-3...9-10x reps each, start and finish WOD with 200m run
Pullups (banded)
Sumo deadlift high pull (45#)
Box jumps (12 inch box)


-------------------------------

050913

Scaled Group 1:

AMRAP in 15 min:
50m DB Farmer carry (35# DBs)
15x Squats
50m DB Farmer carry
15x Push ups

Scaled Group 2:

AMRAP in 10 min:
50m DB Farmer carry (35# DBs)
10x Squats
50m DB Farmer carry
10x Push ups
  

--------------------------------
051413

Scaled Group 1:

3 Rounds for time:

5x Deadlift (155#)
10 Pull-ups (banded)
15 KB Swings (35#)
200m Run

Scaled Group 2:

3 Rounds for time:

5 Deadlifts (95#)
7 Pull-ups (Banded)
10 KB Swings (35#)
200m Jog/Walk

--------------------------------

WOD 121317

AMRAP in 12 min:

5 Cleans
200m Run
20 Push Ups

---------------------------

050813

Scaled Group 1:

4 Rounds for time:
15 Push Press 65#/45#
10 Burpees
200m Run

Scaled Group 2:
3 Rounds for time:
10 Push Press 65#/45#
5 Burpees
200m Jog

------------------------------
050713

Scaled Group 1:

For Time:
30-20-10-5 Reps
Walking Lunge Steps, Forward
Push-ups
Walking Lunge Steps, Backward
Sit-ups

Cashout:  100m Sprint x 2

Scaled Group 2:

For Time:
20-15-10-5 Reps
Walking Lunge Steps, Forward
Push-ups
Walking Lunge Steps, Backward
Sit-ups

Cashout:  100m Run/Jog x 2

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