WOD1209 - SATURDAY, MAY 26th

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PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one teammate working at a time
For Time:
1200m Run (together)
-then-
12 Rounds:
8 Strict Handstand Push-ups (4 each)
16 CTB Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)

SCALED

In teams of two, with only one teammate working at a time

For Time:
1200m Run (together)
-then-
12 Rounds:
8 DB Strict Press (4 each)
16 Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)

OPEN GYM WOD

Warm-up
3 Steady Rounds
15 Empty Bar Thrusters
15/10 Calorie Bike

Strength
Front Squat
7×1 @90%

Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Met-Con
For Time:
100 Front Squat 135/95lbs
*Every break complete 10 Strict Handstand Push-Ups

WOD1208 - FRIDAY, MAY 25th

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CF

Warm-up
Move Steady Through
Run 400m
50 Goblet Squats
Run 400m

Strength
Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%

Met-Con
3 Rounds:
12 Hang Power Snatch 115/85lbs
12 Push Press
24 Bar Facing Burpees
Rest :60

Sidework:

A. Gymnastics
Max Set of Push Ups x 5
Rest 2:00
Go to failure each set

B. Accessory
Double Dumbbell Split Squat (Single Leg Squat)
3×10 each leg

CF LITE

Warm-up
Move Steady Through
Run 200m
50 Goblet Squats
Run 200m

Strength
Snatch
Every :30 for 6 Minutes
4 Alt. DB Snatches

Met-Con
3 Rounds:
12 Hang Power DB Snatch (6 each side)
12 Push Press
24 Burpees
Rest :60

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WOD1207 - THURSDAY, MAY 24th

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CF/CF LITE/POWER

Warm-up
1000m Row
-then-
3 Rounds
10 Box Jumps
10 HR Push-ups

MetCon
RX
5 Rounds For Time:
25 Burpees to 6” target
60 Double-unders
Rest 90sec.

SCALED/LITE
5 Rounds For Time:
20 Burpees
120 Single-unders
Rest 90sec.


This is a RETEST, please make sure you use the same scale as when you tested last time! Your goal is to beat your score.

2018 Spring OCF Nutrition Benchmark WOD:
For Time:
500m Row
400m Run
30 Wall Ball (20/14)
20 Burpee Pull-ups
30 Wall Ball (20/14)
400m Run
500m Row

Scaling options:
Lighter wall ball
Burpee Ring Rows

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WOD1206 - WEDNESDAY, MAY 23rd

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CF

Warm-up:
10 Minute Steady Row or Bike
-Then-
3- 5 mins Mobility:
Floss Ankles and Shoulders

Strength:
Back Squat
5×2 @90%+

Metcon:
50-35-20
Wallballs 20/14lbs
Push Ups
Calorie Row

Side work: 

A. Gymnastics
Build to 1RM Weighted Strict Pull Up
-Then-
Complete 30 Reps at 50%

B. Accessory
For Time
D-Ball/Sandbag Carry
20×50′ 150/100lbs
50′ increments must be completed Unbroken

CF LITE

Warm-up:
10 Minute Steady Row or Bike
-Then-
3- 5 mins Mobility:
Floss Ankles and Shoulders

Strength:
Back Squat
5x5

Metcon:
40-20-10
Wallballs
Push Ups
Calorie Bike 

WOD1205 - TUESDAY, MAY 22nd

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CF

Warm-up:
3 Rounds
:30 Handstand Hold or Plank Hold
Row 250m
15 Light Push Press

Strength:
Power Clean to Push Jerk
5×5 Touch and Go
(Heavier than last time)

Metcon:
For Time:
9 Power Cleans (165/115)
9 Front Squats
9 Push Jerk
27 TTB
6 Power Cleans
6 Front Squats
6 Push Jerk
18 TTB
3 Power Cleans
3 Front Squats
3 Push Jerk
9 TTB

Sidework: 
A. Gymnastics
5 Rounds:
4 Parallette Handstand Push-Ups
Row 250m

B. Accessory
Hip Extensions
6×12
Hug a plate throughout

CF LITE

Warm-up:
3 Rounds
:30 Plank Hold
Row 250m
15 DB Push Press (light)

Strength:
EMOM 10 minutes:
5 DB Power Clean to Push Jerk

Metcon:
For Time:
9 DB Power Cleans (heavy) 
9 DB Front Squats
9 DB Push Press
27 Hanging Knee Raises
6  DB Power Cleans
6 DB Front Squats
6 DB Push Press
18 Hanging Knee Raises
3 DB Power Cleans
3 DB Front Squats
3 DB Push Press
9 Hanging Knee Raises

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WOD1204 - MONDAY, MAY 21st

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CF

Warm-up:
Bike or Row 100 Calories

Strength:
Zero Bounce Deadlift
5×3 @75-87.5% of 1RM

Metcon:
10 Rounds:
Bike or Row 10/7 Calories
10 Kettlebell Swings (53/35) (RX+ 70/53)

Sidework:
A. Conditioning
3 Rounds:
Run 1 Mile
Rest 3:00

B. Gymnastics
4 Rounds:
10 Bar Muscle Ups
15 Double Kettlebell Deadlift 70/53s
Rest :90

CF LITE

Warm-up:
Bike or Row 100 Calories

Strength:
5 Rounds:
5 Double KB Deadlift (heavy)
200m Jog

Metcon:
10 Rounds:
Run 100m
10 Kettlebell Swings 

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WOD1203 - SATURDAY, MAY 19th

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PARTNER WOD

Warm-up:
Coaches Choice

Metcon:
RX
In teams of two, alternating movements
AMRAP 30 Minutes:
50 Double-unders
40 Wallball, 20/14lbs
30 KB Swings, 53/35lbs
20 Burpees to 6" target
10 CTB Pull-ups

SCALED
In teams of two, alternating movements
AMRAP 30 Minutes:
100 Single-unders
40 Wallball, 14/10lbs
30 KB Swings, 44/26lbs
20 Burpees
10 Pull-ups

LITE
In teams of two, alternating movements
AMRAP 30 Minutes:
25 Mountain Climbers
20 Wallball
15 KB Swings
10 Burpees
5 Strict Pull-ups

OPEN GYM WOD

Warm-up:
4 Steady Rounds
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row

Strength A:
Front Squat
3×8 @70%+

Strength B:
Push Press
2-2-2-2-2
Build weight over sets

Metcon:
3 Rounds:
Row 500m or Ski
Straight through Snatch Ladder
5 @ 165/115lbs
4 @ 185/125lbs
3 @ 205/135lbs
2 @ 225/155lbs
1 @ 245/165lbs

Obviously most will scale here. Start comfortable and work to 90-95%

Sidework (optional):

A. Gymnastics
4 Rounds
100′ Handstand Walk
50′ Sled Push AHAP

B. Accessory
EMOM until failure
2 Rope Climbs
15 Box Jump Overs 24/20″
Both movements in same minute
15 Minute Cap

WOD1202 - FRIDAY, MAY 18th

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CF

Warm-up:
Run 400m
30 Light Good Mornings
Run 400m

Strength:
Power Snatch
5×5 Touch and Go
(Heavier than last time)

Metcon:
RX
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar
Max Bar Muscle Ups in remaining time
Rest 2:00

SCALED
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar or Hanging Knee Raises
Max CTB Pull-ups in remaining time.
Rest 2:00

Side Work:

A. Gymnastics
For Time:
Push Ups
5 unbroken sets of 25

5. Accessory
AMRAP 6 Minutes
10 Alternating Jumping Lunges
20′ Handstand Walk

CF LITE

Warm-up:
Run 400m
30 Light Good Mornings
Run 400m

Strength:
EMOM 12 mins:
8 KB Swings

Metcon:
3 Rounds:
AMRAP 4:00
40 Wallballs
20 Hanging Knee Raises
Max Ring Rows in remaining time.
Rest 2:00

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WOD1201 - THURSDAY, MAY 17th

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CF/CF LITE/POWER

Warm-up
EMOM for 10 Minutes:
8 Jumping Jacks
6 Air Squats
4 Burpees

MetCon
RX
4 Rounds For Time:
200m Run
25 Bar Facing Burpees
Rest 3min.
*If raining athletes can choose to Row 250m.

SCALED
4 Rounds For Time:
.5k Bike
20 Burpees
Rest 2-3min.

LITE
4 Rounds For Time:
.3k Bike
15 Burpees
Rest 1-3min.

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WOD1200 - WEDNESDAY, MAY 16th

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CF 

Warm-up:
10 Minute Steady Bike
Then
5 mins of Ankles and Quads mobility. 

Strength:
Back Squat
3×7 @70%

Metcon:
4 Rounds:
100 Double Unders
20 Handstand Push-Ups
10 Squat Clean Thrusters 155/105lbs

Sidework:

A. Gymnastics
Max Set of Pull Ups x 3
Rest as needed

B. Accessory
EMOM for 8 Minutes
8 Burpee Box Jumps
5 Sandbag Squats or D-ball (Any style hold)

CF LITE

Warm-up:
10 Minute Steady Bike
Then
5 mins of Ankles and Quads mobility. 

Strength:
Back Squat
5x5 (moderate)

Use Heavy DB if not comfortable with barbell. (front or hold DB in back rack). 

Metcon:
4 Rounds:
100 Single Unders
20 HR Push-ups
10 DB Squat Clean Thrusters

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WOD1199 - TUESDAY, MAY 15th

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CF 

Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
7 Burpees

Strength:
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Met-Con
For Time:
50 Toes to Bar
100′ Dumbbell Walking Lunge Steps 50/35s (Front Rack)
50 CTB Pull-ups (RX + 25 Ring MU)
100/80 Calorie Row

Sidework (optional)

A. Gymnastics
2 Rounds:
Death by Strict Handstand Push-Ups
Min 1 – 1 Strict Handstand Push-Ups
Min 2 – 2 Strict Handstand Push-Ups
etc. Until failure
Rest 3:00
Repeat

B. Accessory
EMOM for 12 Minutes
15 GHD Sit Ups w/ Plate
40′ Handstand Walk
Alternate Movements

CF LITE

Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
7 Burpees

Strength:
DB Squat Clean
Every :30 for 6 Minutes
4 DB Squat Cleans (Moderate)

Met-Con
For Time:
50 Hanging Knee Raises
100′ Dumbbell Walking Lunge Steps (Front Rack)
50 Ring Rows or Pull-ups
100/80 Calorie Row

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WOD1198 - MONDAY, MAY 14th

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CF

Warm-up:
Run 1 Mile or Row 2k 

Strength:
Deadlift
4×4 @75-85% of 1RM

Zero Bounce

Metcon:
RX
For Time:
50 Push Ups
35 Ring Dips
20 Ring Muscle Ups

SCALED
For Time:
50 Push Ups
35 Ring Dips
35 CTB Pull-ups

Side Work (optional):
3 Rounds:
10 Dumbbell Squat Snatch R-Arm 70/50lbs
10 Dumbbell Squat Snatch L-Arm
20 Box Jump Overs 24/20″

CF LITE

Warm-up: 
Same as class. 

Strength: 
4 Rounds:
10 double KB deadlift
12 DB Row (right)
12 DB Row (left)
200m Jog

Metcon: 
For Time:
50 Push Ups
35 Ring Dips or bench dips
35 pull-ups or ring rows. 

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WOD1197 - SATURDAY, MAY 12th

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PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Double-unders
10 Front Squats, 155/105lbs
10 Toes to Bar

SCALED
In teams of two, alternate full rounds
AMRAP 18 Minutes:
60 Single-unders
10 Front Squats, 135/95lbs
10 Knees to Elbows

LITE
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Single-unders
10 Goblet Squats
10 Hanging Knee Raises

OPEN GYM WOD

Warm-up:
3 Steady Rounds:
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

Strength A:
Front Squat
6×2 @85%

Strength B:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Metcon: 
AMRAP 8 Minutes
Run 100m
8 Lateral Bar Burpees
8 Chest to Bar
*Use vest if you have one. 

Side Work (optional): 
A. Gymnastics
Toes to Bar
Find a Max Set
Rest 2-3 Minutes
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible

B. Accessory
EMOM for 16 Minutes
5 Body Weight Bench Press
2 Legless Rope Climbs
Alternate Movements

WOD1196 - FRIDAY, MAY 11th

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CF

Warm-up:
Run 400m
40 Empty Bar Thrusters
Row 500m

Strength:
Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

Metcon:
5 Rounds:
Bike or Row 15/9 Calories
15 Deadlifts
R1 – 205/135lbs
R2 – 225/155lbs
R3 – 245/175lbs
R4 – 275/195lbs
R5 – 295/215lbs
Rest 2:00
*One bar, change weights during rest.

Sidework:

A. Gymnastics
Kipping Ring Dips
10×7
Rest enough to complete the sets unbroken

B. Accessory
Double Dumbbell Split Squat (Single Leg Squat)
3×10 Each leg

CF LITE

Warm-up: 
Same as class. Use DBs. 

Strength: 
EMOM 12 Mins:
8 DB Squat Snatch
(alternate arms each round). 
Power Snatch to overhead squat for beginners. 

Metcon:
5 Rounds:
200m Run
15 Double KB Deadlift
90 Second Rest. 
 

 

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WOD1195 - THURSDAY, MAY 10th

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

MetCon
RX
"Candy"
5 Rounds For Time:
20 Pull-ups
40 Push-ups
60 Air Squats

SCALED
5 Rounds For Time:
10 Ring Rows
30 HR Push-ups
50 Air Squats

LITE
3 Rounds For Time:
10 Ring Rows
30 HR Push-ups
50 Air Squats

Strength:
Make up missed lift from this week. 

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WOD1194 - WEDNESDAY, MAY 9th

 

CF

Warm-up:
800m run
then
2 min Banded Overhead Distraction (each side)
2 min pigeon or any hip stretch (each side)

Strength:
Back Squat
5×2 @90%+

Metcon:
10 Rounds:
200m Sprint
3 Squat Snatch 165/110lbs

Sidework (optional):
A. Gymnastics
For Time:
Row 1k
30 Chest to Bar
Row 500m
25 Chest to Bar
Row 250m
20 Chest to Bar

B.  Accessory
For Time
30-20-10
Sandbag Squat (hug) 100/70lbs
Push Ups

CF LITE

Warm-up:
Same as class. 

Strength:
5x5 Back Squat
or
5x5 Heavy DB Front Squats
Both with 90 seconds rest in between sets. 

Metcon:
7 Rounds:
200m Sprint
10 DB Alternating Snatches

CF LITE + is 10 Rounds! 

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WOD1193 - TUESDAY, MAY 8th

CF

Warm-up:
3 Rounds
:30 HS Hold or Plank Hold
Row 250m
15 Empty Bar Push Press

Strength:
Power Clean to Push Jerk
5×5 Touch and Go
*go heavier than you did last time. 

Metcon:
RX
For Time:
25 Handstand Push-Ups
50 Box Jump Overs 24/20″
75 Wallballs 20/14lbs
100 Double Unders

SCALED
For Time:
25 Push-Ups
50 Box Jump Overs 24/20″
75 Wallballs 20/14lbs
100 Double Unders or 200 single unders

Sidework (optional):

A. Gymnastics
Build to Max Deficit Kipping Handstand Push-Ups
Then
20 reps at 50% of Depth

B. Accessory
Hip Extensions
10×10
Rest as needed

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 10 Mins:
5 DB Power Clean and Press

Metcon:
For Time:
25 Push-Ups
50 Box Jump Overs 
75 Wallballs
200 single unders

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WOD1192 - MONDAY, MAY 7th

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CF

Warm-up:
1000m Row or 800m Run 

Strength
Zero Bounce Deadlift
5×3 @75-85% of 1RM

Metcon:
4 Rounds:
Run 400m
Row 500/400m
 Assault Bike 1k/.9k

Sidework (optional):

A. Gymnastics
EMOM for 10 Minutes
3 Bar Muscle Ups
Max Air Squats in :20
Both movements in same minute

B. Accessory
AMRAP 7 Minutes
7 Double Kettlebell Clean and Push Press
7 Burpees to Target 6″
KB should be Unbroken, choose weight accordingly.

 

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
12 Double KB Deadlift
12 Ring Rows
12 DB Strict Press

Metcon:
3 Rounds:
Run 400m
Row 500/400m
Assault Bike 1k/.9k

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WOD1191 - SATURDAY, MAY 5th

PARTNER WOD

Warm-up
Coaches Choice.

MetCon
RX
In teams of two, alternate rounds
AMRAP 10 Minutes:
10 Push Press, 115/75lbs
5 Lateral Bar Burpees
-Rest 5min.-
AMRAP 10 Minutes:
150m Row
15 KB Swings (53/35)

SCALED
-95/65lb Push Press
-standard Burpees

LITE
In teams of two, alternate rounds
AMRAP 10 Minutes:
6 DB Push Press
3 Burpees
-Rest 5min.-
AMRAP 10 Minutes:
100m Row
10 Russian KB Swings

OPEN GYM WOD

Warm-up:
3 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

Strength:
Front Squat
3×8 @70%+

Push Press
2-2-2-2-2
Build weight over sets

Met-Con:
3 Rounds:
8 Sandbag to Shoulder 150/100lbs
15 Burpee Box Jump Overs 30/24″

Sidework (optional):

A. Gymnastics
For Time
Pistols for Speed
4×20
Alternate legs
Jog 200m between sets

B. Accessory
5 Rounds:
3 Rope Climbs
15/9 Calorie Bike

WOD1190 - FRIDAY, MAY 4th

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CF

Warm-up:
Run 400m
40 Empty Bar Hang Power Cleans
Row 500m

Strength:
Power Snatch 5×5
Touch and Go & Heavier than last time. 

Metcon:
RX
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 155/105lbs
12 Ring Dips
Max HSPU in remaining time. 
Rest 2:00

Scaled
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 115/75lbs
12 Ring Dips or Banded Ring Dips
Max Push-ups in remaining time. 
Rest 2:00

Sidework (optional):

A. Gymnastics
For Time
40-30-20-10
Push Ups
Run 400m

B. Accessory
Overhead Walking Lunge Steps
5×12
Load a Barbell AHAP while still completing Unbroken.

CF LITE

Warm-up:
Run 400m
40 Empty Bar Hang Power Cleans
Row 500m

Strength:
3 Rounds:
12 Ring Rows
24 Walking Lunges with DB
48 sec. plank hold 

Metcon:
4 Rounds:
AMRAP 3:00
12 DB Squat Cleans
12 Ring Dips or Banded Ring Dips or Bench Dips
Max HR Push-ups in remaining time. 
Rest 2:00 

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