WOD1334 - FRIDAY - OCTOBER 19th

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2019 CYCLE 1 RE-TEST WEEK DAY 4
Reference WOD1298

Warm-up
3 Steady Rounds
12 Russian KB Swings
Run 100m
:30 Goblet Squat Hold
Run 100m

Strength:
Find 2RM Hang Clean
The acceptable hang position is between mid thigh and the knee.

LITE

10 Minute EMOM:
6 DB Hang Cleans
 

Metcon:
RX
2 Rounds:
Row 50/40 Calories
50 Wallballs 20/14lbs
Run 400m
50 Empty Bar Thrusters
 

SCALED
2 Rounds:
Row 30/24 Calories
30 Wallballs 20/14lbs
Run 400m
30 Empty Bar Thrusters

SCALING:
Any machine instead of Row...bike or ski acceptable. 

LITE
Use DB for thrusters.

Side Work: 
Death by Assault Bike Calories

Min 1 – 1 Calories
Min 2 – 2 Calories
etc…
*More Options:
Bike Erg instead of AAB
Row or Ski instead of Bike


WOD1333 - THURSDAY - OCTOBER 18th

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

MetCon
RX
4 Rounds For Time:
200m Run 
20 Burpees to Target
40 Double Unders
Rest 3min.
*If raining athletes can choose to Row 250m or 600m Bike.

SCALED
4 Rounds For Time:
.5k Bike
15 Burpees
60 Single Unders
Rest 2-3min.

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WOD1332 - WEDNESDAY - OCTOBER 17th

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2019 CYCLE 1 RE-TEST WEEK DAY 3
Reference 1297

Warm-up
Steady Through
:30 Dead hang from pull up bar
3:00 Row or Bike
30 Push Press - Empty bar or light weight

Strength:
Find 3RM Strict Press

LITE
Build to a heavy DB strict press and then perform 5x5 at that weight. 

Metcon:
RX
AMRAP 20 Minutes
4 Power Snatch 135/95lbs
8 Ring Dips
12 Box Jump Overs 24/20″
 

SCALED
Ligher Power Snatch
Push Ups instead of Dips

LITE
AMRAP 20 Minutes
8 Alt. DB Power Snatch 
8 HR Push-ups
12 Box Jump Overs
 

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WOD1331 - TUESDAY - OCTOBER 16th

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2019 Cycle 1 Re-Test Week Day 2
Reference 1296

Warm-up
4 Steady Rounds
8 Toes to Bar or Hanging Knee Raises
10/7 Calorie Bike
10 Empty Bar Snatch Balance

Strength: 
Find your 2RM Hang Snatch

LITE
10 Min EMOM:
Peform 6-8 Alt. DB Snatches

Metcon: 
AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 115/75lbs
6,6, 9,9, etc. 

SCALING
Lighter Shoulder to OH

 LITE
Perform regular burpees.
Use DB and perform DB Push Presses. 

Sidework:
For Time:
Run 5k
*More Options:
Run 2 miles

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WOD1330 - MONDAY - OCTOBER 15th

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FALL 2019 - OCF CYCLE 1 - RE-TEST WEEK
Reference WOD 1295

Warm-up:
3 Steady Rounds
2:00 Banded Glute Activation (use small red bands)
15 Dumbbell Front Squats 50/35s
Row 500m or Run 400m 

Strength:
Find 1RM Back Squat
Find a PERFECT 1RM. Anything other than the best squat you can possibly perform will lead to issues when the percentages start to climb. 

LITE
Build to a heavy Goblet Squat and then perform 5x5 at that weight. 

Metcon:
RX

3 Rounds:
75 Double Unders
12 Squat Cleans 95/65lbs (RX+ 115/75)
12 Chest to Bar

Scaling:
2x Single Unders
Lighter Squat Cleans
Regular Pull Ups or banded

LITE:
3 Rounds:
75 Double Unders
12 DB Squat Cleans
12 Chest to Bar

Sidework:
Death by Handstand Walk
Minute 1 – 4′
Minute 2 – 8′
Minute 3 – 12′
Etc.
Set up a turn around spot when necessary

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WOD1329 - SATURDAY - OCTOBER 13th

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PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two for time:
60 Burpees to 6" target
(this must be completed before anything else)
-then-
200 KB Swings, 70/53lbs
200 Box Jump-overs, 24/20"
200 Calorie Row

SCALED/LITE
In teams of two for time:
40 Burpees
(this must be completed before anything else)
-then-
200 KB Swings, 53/35lbs or less
200 Box Jump-overs, 20/16" or lower
150 Calorie Row

OPEN GYM WOD

Warm-up
3 Steady Rounds
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
30′ Handstand Walk

Strength:
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep

Metcon:
AMRAP 12 Minutes
6 Squat Snatch 135/95lbs
18/12 Calorie Row
*More Options:
Lighter Snatch
Run 200m instead of row

WOD1328 - FRIDAY - OCTOBER 12th

Warm-up:
2 Steady Rounds:
40 Slow Air Squats
150′ Farmers Carry

Strength:
Zercher Squats
3×10

-Then-

Back Squat
3×3 at 92.5+%
If you made all your lifts at 3×3 last week, increase the weight.

LITE = 5x5 Back Squat. Work on form.

Metcon:
RX
AMRAP 4 Minutes x 3
5 Pull Ups
10 Push Ups
15 Air Squats
10 Hang Clean 115/75lbs
5 Push Press 115/75lbs
Rest 2:00 Between Rounds

*Start each AMRAP at beginning.

SCALED: Lighter Barbell (95/65)
LITE: Use DBs

Side Work:
Row 6k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 6k.
Scaling options: Row 4k

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WOD1327 - THURSDAY - OCTOBER 11th

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Warm-up
1000m Row or 800m Run
-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.

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WOD1326 - WEDNESDAY - OCTOBER 10th

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Warm-up
3 Steady Rounds
20 Alternating Jumping Lunges
15 Push Ups
Row 250m

Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week

Then

Deficit Push Ups
3×16

LITE: Use DBs for Lunges.

Metcon:
RX
4 Rounds:
20/12 Calories on Assault Bike or Rower
25 Dumbbell Snatch 50/35lbs
15 Ring Dips

SCALED: Lighter DB and Assisted Ring Dips
LITE: Bench Dips allowed.

Sidework:
Every 4:00 for 12:00
Row 500/400m
Max Ring Muscle Ups in Remaining Time

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WOD1325 - TUESDAY - OCTOBER 9th

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Warm-up
2 Steady Rounds
Row 500m
15 Empty Bar Good Mornings
15 Empty Bar Overhead Squats (LITE = Front Squats or Air Squats)

Strength:
Pause Low Hang Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

LITE = 6 DB Alt. Snatches EMOM for 12 Mins (go heavier than last time)

Metcon:
RX
AMRAP 15 Minutes
6 Burpee Box Jump Overs 24/20″
6 Dumbbell Box Step Overs 50/35
6 DB Strict Press 50/35 (RX+ = 185/125 Bench Press)

SCALED/LITE = Lower the weight and step-ups allowed.

Sidework:
For Time:
200 Push Ups



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WOD1324 - MONDAY - OCTOBER 8th

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Warm-up
3 Steady Rounds:
20 Banded Glute Activation Steps (10 right & 10 left)
10 Push Ups
Run 200m

Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)

-Then-

Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week

LITE =
5x8 Goblet Squats

Metcon:
RX
For Time:
Row 30/25 Calories
30 HSPU
Row 20/15 Calories
30 HSPU
Row 10 Calories
15 Power Cleans (155/105)

RX+ = 100’ Handstand walk instead of HSPU and use Bike.
SCALED = Deficit push-ups.
LITE = HR push-ups

Sidework:
AMRAP 7 Minutes
Complete as many unbroken sets of 6 Chest to Bar reps as possible.

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WOD1323 - SATURDAY - OCTOBER 6th

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CF PARTNER WOD

Warm-up:
10 Minute AMRAP:
Partner A: Row 150
Partner B: 5-7 Burpees
*Switch back and forth.

Metcon:
RX
In teams of two, alternate full rounds
AMRAP 25 Minutes:
40 Double-unders
8 Goblet Squats (70/53)
8 Toes to Bar

SCALED/LITE = 60 Singles & (53/35) or lighter.

CF OPEN GYM WOD

Warm-up:
3 Steady Rounds
15 Band Pull Aparts
10 Light Front Squats w/ :02 hold
Row 500m

Strength:
Pause Low Hang Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Metcon:
For Time:
50 Single Arm Dumbbell Hang Clean and Jerk 50/35lbs
100 Double Unders
40 Chest to Bar
100 Double Unders
30/25 Calories on Assault Air Bike
100 Double Unders
40 Toes to Bar

*Scaling Options:
Single Unders
Pull Ups
Sit Ups intead of T2B
Any machine instead of Bike

WOD1322 - FRIDAY - OCTOBER 5th

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Warm-up
4 Steady Rounds:
50′ Lunge Steps
:30 Handstand Hold
15 Jumping Squats

Strength
Zercher Squats
3×10

-Then-

Back Squat
3×3 @92.5%

LITE = Heavy Goblet Squats 5x5

Metcon:
RX
Every 4:00 x 4 Complete
*Rest remainder
15 Deadlift 165/115lbs
20/12 Calories on Bike or Rower
20 Box Jump Overs 24/20″

LITE = Double KB Deadlift

Side Work
For Time:
Run 3 miles
Come out smooth and build your pace throughout
*More Options:
Run 2 Miles

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WOD1321 - THURSDAY - OCTOBER 4th

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Warm-up:

400m Run
500m Row
1000m Bike
*Order doesn’t matter.
-then-
2 min each side of hip mobility.

Metcon:
RX
25 Minute AMRAP
5 pull-ups
10 push-ups
15 Air Squats
Run 100m

LITE = Ring Rows.

Strength:

Make up a missed lift from this week.

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WOD1320 - WEDNESDAY - OCTOBER 3rd

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Warm-up
3 Steady Rounds
100’ Farmers Carry (Use KBs or DBs)
12 Burpees
:30 Handstand or Plank Hold.

Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week

Then

Deficit Push Ups 2″
3×16

Metcon:
RX
AMRAP 20 Minutes
15 Wallballs 20/14lbs
15 Ab-mat Sit Ups
15 Chest to Deck Push-ups (RX+ = 30’ Handstand Walk)

Side Work
8 Rounds:
Row 150m
4 Bar Muscle Ups
Rest :30
*More Options:
Sprint 100m
Less Bar MU each round

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WOD1319 - TUESDAY - OCTOBER 2nd

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Warm-up:
4 Steady Rounds
12 Kettlebell Swings
12 Goblet Squats
Run 200m

Strength:
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

LITE = 6 Alt. DB Snatches EMOM for 12 Mins.

Metcon:
3 Rounds:
30 Thrusters 75/55lbs
20 Bar Facing Burpees
10 Strict Handstand Push-Ups

SCALED/LITE = Can use DBs for thrusters - sub hspu for push-ups.

Side Work:
Row or Ski 750m x 5
Rest 2:00

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WOD1318 - MONDAY - OCTOBER 1st

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Warm-up:
3 Steady Rounds
Run 400m
15 Push Ups
10 Box Jumps 24/20 (step down)

Strength:
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)

Then

Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week

LITE= 5x5 Heavy Goblet Squats

Metcon:
RX
For Time:
Run 400m
20 Squat Snatch (115/75) RX+ = (135/95)
Run 400m

SCALED = (95/65)
LITE = 40 Alt. DB Power Snatches.

Side Work:
Row 1500m x 4
Rest 3:00
Times should be within a couple seconds each interval

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WOD1317 - SATURDAY - SEPTEMBER 29th

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CF PARTNER WOD

Warm-up
3 Steady Rounds
200m Run
10 HR Push-ups
10 Jumping Squats
10 PVC Pass Throughs

MetCon
RX
In teams of two, alternate rounds
AMRAP 12 Minutes:
12 Wall Ball 20/14
6 Burpees to target.
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
15 KB Swings (53/35)

SCALED
-95/65lb Push Press
-standard Burpees

LITE
In teams of two, alternate rounds
AMRAP 12 Minutes:
6 WB
3 Burpees
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
10 Russian KB Swings

Strength (complete after Metcon):
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+

OPEN GYM WOD

Warm-up
4 Steady Rounds
8 Strict Pull Ups
10 Empty Bar Strict Press
12 Calorie Bike or ski

Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+

Metcon:
3 Rounds:
Row 1k
20 Deadlift 185/135lbs
15 Box Jump Overs 30/24″

*Scaling Options:
Run 800m instead of Row
Lighter Deadlift
Shorter Box Jump

WOD1316 - FRIDAY - SEPTEMBER 28th

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Warm-up
3 Steady Rounds:
15 Empty Bar Thrusters
25 Lateral Bar Hops
Row 20 Calories or Bike 15 Calories

Strength:
Zercher Squats
3×10
-then-
Back Squat
3×3 @ 90%

Metcon:
RX
4 Rounds:
12 Toes to Bar
12 Thrusters 115/75lbs
12 Chest to Bar
12 Box Jumps 30/24″
Rest 2:00

SCALED/LITE Options:
Sit Ups instead of T2B
Lighter Thrusters
Pull Ups or Ring Rows

Sidework:
For time:
18-15-12-9-6-3
Kipping Handstand Push-Ups
Complete 40 Double Unders between each set.

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WOD1315 - THURSDAY - SEPTEMBER 27th

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Warm-up:
800m Jog
-then-
2 min Couch Stretch (each side)

Metcon
5 Rounds For Time:
12 Burpee Box Jumps
60 Double-unders
90sec. Rest

*scale DU's to x2 single-unders

CF LITE/POWER

Warm-up:
Same class. 

Metcon:
7 Rounds For Time:
8 Burpee Step Overs
30 Mountain Climbers
30-45sec. Rest

Strength:
Make up a lift you missed earlier in the week

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