WOD1074 - Saturday, December 16th

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Warm-up
Coaches Choice

MetCon
For Time w/ Partner:
2000m Row (alt. 500m intervals)
-then-
10 Rounds: (alt. full rounds)
9 Front Squats, 155/105lbs
12 CTB Pull-ups
-then-
1-mile Run (alt. 400m intervals)

SCALED
-less weight on barbell
-standard pull-ups

LITE
For Time w/ Partner:
2000m Row (alt. 500m intervals)
-then-
10 Rounds: (alt. full rounds)
6 Strict Pull-ups
12 Goblet Squats
-then-
800m Run (alt. 200m intervals)

OPEN GYM

Warm-up
Banded Overhead Distraction, 2min./side
-then-
3 Steady Rounds:
50ft. Handstand Walk
16 Alt. DB Snatch

*Sub 5 Wall Walks for HS walk

Strength
Find 1RM Push Jerk

MetCon
AMRAP 12 Minutes:
30 Double-unders
10 Toes to Bar
10 Power Cleans, 115/75lbs
(RX+ 135/95lb clean)

SCALED
-lateral bar hops for DU's
-knees to elbows for TTB
-less weigh on cleans

Side Work (optional)
For Time
21/12 Calorie Bike
21 Deadlifts, 225/155lbs
1min. Rest
15/9 Calorie Bike
15 Deadlifts
1min. Rest
9/6 Calorie Bike
9 Deadlifts

WOD1073 - Friday, December 15th

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Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
15 Light Good Mornings
400m Run

Strength
Find 1RM Overhead Squat

MetCon
AMRAP 10 Minutes:
15 Calorie Row
15 Handstand Push-ups
15 Hang Power Snatch, 75/55lbs
(RX+ 95/65lb snatch)

SCALED
-DB push press for HSPU's
-empty bar for snatch

Side Work (optional)
For Time:
3k Row

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
6-8 DB Strict Press
8-10 Anchored Leg Lowing

MetCon
AMRAP 10 Minutes:
10 Calorie Bike
10 Dual DB Push Press
10 Dual DB Hang Clean

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WOD1072 - Thursday, December 14th

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Warm-up
Coaches Choice

MetCon
For Time:
2000/1500m Row
EMOM 5 lateral burpees over rower

SCALED/LITE
-1500/100m Row
-EMOM 3 standard burpees

*Do not start with burpees.

Strength (optional)
Make up a lift you missed earlier in the week

A. Find 1RM “Misfit Clean Complex”
RX
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
SCALED
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk

B. Find 5RM Back Squat

C. Find 1RM "MisFit Snatch Complex"
RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
SCALED
Power Snatch + Overhead Squat + Hang Squat Snatch

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WOD1071 - Wednesday, December 13th

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Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Steady Rounds:
15 Box Jumps (step down)
15 Dual DB Overhead Walking Lunges

Strength
Find 1RM "MisFit Snatch Complex"

RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat

SCALED
Power Snatch + Overhead Squat + Hang Squat Snatch

MetCon
For Time:
50 CTB Pull-ups
50 Thrusters, 75/55lbs
50/30 Calorie Bike

SCALED
-standard pull-ups
-empty bar thrusters

Side Work (optional)
AMRAP 2 Minutes x3:
20 Box Jump-overs, 24/20″
Max Rep D-ball Cleans, 150/100lbs
2min. Rest Between AMRAP's

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
6-8 Strict Pull-ups
10 Russain Step-ups (each leg)
60sec. Jump Rope Practice

MetCon
For Time:
50 HR Push-ups
50 Wallball
50/30 Calorie Row

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WOD1070 - Tuesday, December 12th

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Warm-up
Ankle Mobility, 5min.
(coaches choice)
-then-
3 Steady Rounds:
6 Strict Pull-ups
18 Sit-ups
18 Calorie Row

Strength
Find 5RM Back Squat

MetCon
3 Rounds For Time:
9 Power Snatch, 155/105lbs
9/6 Muscle-ups
(RX+ 185/125lb snatch)

SCALED
-less weight on snatch
-x2 ring dips for MU's

Side Work (optional)
10min. Forward Sled Drag
(steady walk the entire time)

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
6-8 DB Strict Press
6-8 Single-leg Hip Bridge (each leg)
100ft. Bottom’s Up KB Carry (each arm)

MetCon
3 Rounds For Time:
1k Bike
6 Man-makers
12 Seated Ring Dips

*Man-maker = DB's to ground, kick back, push-up, row left, row right, jump feet in, power clean, push press.

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WOD1069 - Monday, December 11th

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Warm-up
Couch Stretch, 2min./side
-then-
2 Steady Rounds:
1k Bike
30 Alt. Jumping Lunges

Strength
Find 1RM “Misfit Clean Complex”

RX
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

SCALED
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk

MetCon
3 Rounds For Time: 
400m Run
15 Bar Facing Burpees
30 Alt. DB Snatch, 50/35lbs

SCALED
-standard burpees
-less weight on DB

Side Work (optional)
For Time:
60/42 Calorie Bike
2min. Rest
50/35 Calorie Bike
1min. Rest
40/28 Calorie Bike

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
6-8 KB Deadlifts
10-15 Push-ups
10 DB Reverse Lunges (each leg)

MetCon
5 Rounds For Time:
200m Run
8 Burpees
16 Alt. DB Snatch

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WOD1068 - Saturday, December 9th

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Warm-up
Coaches Choice

MetCon
“Rabbit’s Delight”
Objective: 
Complete as many repetitions as you can, as quickly as you can.

Your Mission Should You Choose to Accept it:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements: 
Thrusters, 45/35lbs
KB Swings, 53/35lbs
Wallball, 20/14lbs
Box Jump-overs, 24/20″

Scoring:
A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize: 
Pride

OPEN GYM

Warm-up
2 Rounds:
20 Banded Good Mornings
15 Pull-ups
1k Bike

Strength
Find 1RM Power Snatch

MetCon
10 Rounds For Time:
5 Strict Handstand Push-ups
10 Deadlift, 185/135lbs
15 Wallball, 20/14lbs

SCALED
-ligher med-ball
-less weight on barbell
-DB strict press for HSPU's

Side Work (optional)
60 Minute Run, Bike, Row, or Ski
Score is total miles, AB calories, or Row/Ski meters.
(pick the thing you are weakest at)

WOD1067 - Friday, December 8th

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Warm-up
3 Rounds:
12 KB Taters, 70/53lbs
100m Run
30sec. Goblet Squat Hold
100m Run

Strength
Find 1RM Front Squat

MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Bike
30 Double-unders
*Increase DU's by 10 each round until failure
(RX+ 20/16 calorie AB)

SCALED
-lateral barbell hops for DU's

Side Work (optional)
3 Rounds For Time:
50m Farmer’s Carry, 100/70lbs (per hand)
400m Run
(RX+ 140/90lbs per hand)

CF LITE

Warm-up
Same As Class
-sub med-ball squat cleans for KB taters

Strength
4 Rounds
60sec. Stationary Lunges w/ DB's
60sec. Rest
60sec. Max Rep Push-ups
60sec. Rest

MetCon
Every 3 Minutes Until Failure:
10/8 Calorie Row
30 Lateral Barbell Hops
*Increase bar hops by 10 each round until failure

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WOD1066 - Thursday, December 7th

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Warm-up
Coaches Choice

MetCon
5 Rounds For Time: (40min. cap)
200m Run
20 Pull-ups
200m Run
20 Push-ups
200m Run
20 Sit-ups
200m Run
20 Air Squats

SCALED/LITE
5 Rounds For Time: (40min. cap)
100m Run
10 Pull-ups
100m Run
10 Push-ups
100m Run
10 Sit-ups
100m Run
10 Air Squats

*SUB band assisted pull-ups or ring rows as needed.

Strength (optional)
Make up a lift you missed earlier in the week

A. Find 1RM Power Clean

B. Find 3RM Back Squat

C. In 10 Minutes:
Find 1RM Push Press
-then-
In 10 Minutes:
Find 1RM Split Jerk

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WOD1065 - Wednesday, December 6th

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Warm-up
Steady Through:
2min. Banded Glute Activation
3min. Row
30 Push Press, 95/65lbs

Strength
In 10 Minutes:
Find 1RM Push Press
-then-
In 10 Minutes:
Find 1RM Split Jerk

MetCon
Every 2 Minutes Until Failure:
7 Box Jump-overs, 24/20″
7 Thrusters, 75/55lbs
3 Toes to Bar
*TTB increase by 2 each interval/score is total reps
(RX+ 95/65lb thruster)

SCALED
-lower box
-less weight on thrusters
-sub knees to elbows for TTB

Side Work (optional)
For Time:
100ft Sled Push - Heavy AF

CF LITE

Warm-up
Same As Class

MetCon
4 Rounds For Reps:
2min. Max Assault Bike Calories
30sec. Rest
1min. Max Strict Handstand Push-ups
1min. Max Strict Pull-ups
30sec. Rest
2min. Max Calorie Row
3min. Rest

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WOD1064 - Tuesday, December 5th

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Warm-up
4 Rounds:
10 Jump Squats
30sec. Banded Glute Activation
10/7 Calorie Bike
10 Banded Good Mornings

Strength
Find 3RM Back Squat

MetCon
AMRAP 20 Minutes:
800m Run
30 Pull-ups
2/1.5k Bike
30 Shoulder to Overhead, 95/65lbs
(RX+ 115/75lb STO)

SCALED
-banded pull-ups
-lighter barbell

Side Work (optional)
For Time:
100 Calorie Row

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
8-10 Goblet Squats
8-10 Single-arm DB Row (each arm)
45-60sec. Push-up Hold

MetCon
Advanced
AMRAP 20 Minutes:
800m Run
30 HR Push-ups
1000m Row
30 DB Push Press

Intermediate
AMRAP 20 Minutes:
400m Run
15 HR Push-ups
500m Row
15 DB Push Press

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WOD1063 - Monday, December 4th

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Warm-up
3 Steady Rounds:
5 Strict Pull-ups
10 Push-ups
15 Goblet Squats, 53/35lbs
-then-
500m Row (AFAP)

Strength
Find 1RM Power Clean

MetCon
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20"
4/3 Muscle-ups

SCALED
-lower box
-x2 ring dips for MU's

Side Work (optional)
"Death by 10m Sprint"
*must touch ground every turn

CF LITE

Warm-up
Same As Class

Strength
4 Rounds:
6-8 DB Strict Press
6-8 Strict Pull-ups
30sec. Hollow Hold

MetCon
AMRAP 8 Minutes:
8 Burpee Over Box
8 Pull-ups

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WOD1062 - Saturday, December 2nd

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Warm-up
Coaches Choice

MetCon
In teams of two, alternate movements
10 Rounds For Time:
7 Deadlifts, 225/155lbs
14 CTB Pull-ups
400m Run

SCALED
-lighter barbell
-chin over bar pull-ups

In teams of two, alternate movements
10 Rounds For Time:
21 KB Swings
7 Strict Pull-ups
400m Run

OPEN GYM

Warm-up
20 Burpee Box Jump-overs (AFAP)
-then-
2 Steady Rounds:
100ft DB Overhead Walking Lunge
2 Rope Climbs

Strength
Back Squat 5×5 @80%

MetCon
AMRAP 35 Minutes:
50ft Front Rack Lunges, 50/35lb DB's
5 Rope Climbs
50ft Overhead Carry, 50/35lb DB's
1k Row

SCALED
-lighter DB's
-x3 strict pull-ups for rope climbs

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Every 90 Seconds for 15 Minutes:
12/8 Calorie Bike

B. Every 2 Minutes for 12 Minutes:
1 Max Set of Muscle-ups
(bike slowly for your rest)

WOD1061 - Friday, December 1st

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Warm-up
50 Calorie Row (AFAP)
-then-
3 Steady Rounds:
1min. Banded Glute Activation
15 Russian KB Swings

Strength
Deadlift 10×3 @70%
(Work on Speed)

MetCon
30-20-10 Reps For Time:
Deadlift, 185/135lbs
Bar Facing Burpees
Wallballs, 20/14lbs

SCALED
-lighter barbell/med-ball

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1

B. 5 Rounds:
50ft. Sled Facing Backward Drag (Heavy AF)
(rest as needed)

C. 5 Rounds For Time:
100ft DB Farmers Carry, 70/50lbs
12 Handstand Push-ups

CF LITE

Warm-up
Same As Class

MetCon
3 Rounds For Reps:
3min. Assault Bike (:20 on/:10 off)
2min. Rest
3min. Burpees (:20 on/:10 off)
2min. Rest
3min. Jumping Lunges (:20 on/:10 off)
2min. Rest

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WOD1060 - Thursday, November 30th

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Warm-up
Coaches Choice

MetCon
8 Rounds For Time:
50 Double-unders
15 Burpees to 6” target
2min. Rest

SCALED/LITE
8 Rounds For Time:
30 Lateral Barbell Hops
10 Burpees
1-2min. Rest

*No single-unders

Strength (optional)
Make up a lift you missed earlier in the week

A. Squat Clean & Split Jerk 6×3 @75-80%

B. Push Press 4x2 @90%

C. Back Squat 5x2 (AHAP)

D. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @90%+
(no pause)

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WOD1059 - Wednesday, November 29th

WEIGHTLIFTING WEDNESDAY WEEK 6

WEIGHTLIFTING WEDNESDAY WEEK 6

Warm-up
50 Wallball, 30/20lbs
(aim for unbroken)
-then-
3 Rounds:
10 Inchworms to Push-up
10 Pull-ups

Strength
A. Back Squat 5x2 - AHAP

B. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @90%+
(no pause)

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. 5 Rounds For Time:
15 Box Jump-overs, 24/20″
15 Hang Power Cleans, 115/75lbs
90sec. Rest

B. 2 Rounds For Time:
20 Calorie Bike
400m Run
2min. Rest
15 Calorie Bike
200m Run
1min. Rest
10 Calorie Bike
100m Run
3min. Rest

C. 7 Rounds:
1 Snatch Balance + 1 Overhead Squat (AHAP)

CF LITE

Warm-up
Same As Class

MetCon
For Time:
10 Strict Pull-ups
20 Burpees
30 KB Swings (HEAVY)
40 V-ups
50 DB Thrusters
40 V-ups
30 KB Swings
20 Burpees
10 Strict Pull-ups

WOD1058 - Tuesday, November 28th

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Warm-up
30 Empty Bar Hang Power Snatch
(aim for unbroken)
-then-
Max Unbroken Handstand Hold
20 Clapping Push-ups
30 Sit-ups

Strength
Push Press 4×2 @90%

MetCon
4 Rounds For Time:
40 Double-unders
10 Shoulder to Overhead, 135/95lbs
5/3 Muscle-ups

SCALED
-x2 single-unders for DU's
-ligher barbell
-x2 ring dips for MU's

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. AMRAP 1 Minute x5:
30sec. Empty Bar Overhead Squat Hold
Max OHS in remaining time
1min. Rest Between AMRAP's

B. Alternating EMOM 12 Minutes:
10 Double KB Push Press, 35/26lbs
10 Double KB Hang Cleans, 35/26lbs
50ft Sandbag/D-ball Carry - AHAP

C. 6 Rounds For Time:
25/18 Calorie Row
90sec. Rest

CF LITE

Warm-up
Same As Class

Strength
4 Rounds:
6-8 DB Bench Press
6-8 KB Romanian Deadlift
30-45sec. Side Planks (each side)

MetCon
4 Rounds For Time:
40 Mountain Climbers
10 DB Push Press
10 Bench Dips

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WOD1057 - Monday, November 27th

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Warm-up
5 Rounds - AFAP:
5m-10m-5m Shuttle Run
1min. Rest
-then-
Calves/Ankles Mobility
(coaches choice)
-then-
30 Handstand Push-ups
(work on perfect reps)

Strength
Clean & Jerk 6×3 @75-80%
(drop & reset each rep)

MetCon
AMRAP 7 Minutes:
7 Overhead Squats, 95/65lbs
7 Handstand Push-ups
(RX+ 115/75lb OHS)

SCALED
-lighter barbell
-DB push press for HSPU's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. For Time:
400m Run
1:1
800m Run
1:1
1600m Run
1:1
800m Run
1:1
400m Run

B. Pause Front Squats 7x1 @90%+

C. 5 Rounds:
200ft. Farmer’s Carry - AHAP
(rest as needed)

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
8-10 Pause Goblet Squats - AHAP
10-12 Single-arm DB Strict Press (each arm)
8-10 Ring Rows

MetCon
AMRAP 7 Minutes:
7 Goblet Squats
7 HR Push-ups

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WOD1056 - Saturday, November 25th

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Warm-up
Coaches Choice

MetCon
"Coffland"
Accumulate 6 Minutes:
Dead Hang from Pull-up Bar
*Each time you drop from the bar, perform:
800m Run
30 Push-ups

SCALED/LITE
Accumulate 4-6 Minutes:
Dead Hang from Pull-up Bar
*Each time you drop from the bar, perform:
400m Run
20 HR Push-ups

WOD1055 - Wednesday, November 22nd

WEIGHTLIFTING WEDNESDAY WEEK 5

WEIGHTLIFTING WEDNESDAY WEEK 5

Warm-up
1 Rounds - AFAP:
50 Wallballs
-then-
Couch Stretch, 3min./side
-then-
3 Steady Rounds:
50ft. Duck Walk
10 Pull-ups
15 Sit-ups

Strength
A. Back Squat
1x1 @90%+
5×3 @90%

B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @90%+
(no pause)

Side Work (optional)
Choose TWO of the following based on perceived weaknesses

A. AMRAP 12 Minutes:
20 Double-unders
2 Bar Muscle-ups
40 Double-unders
4 Bar Muscle-ups
60 Double-unders
6 Bar Muscle-ups
80 Double-unders
8 Bar Muscle-ups
1min. Rest

B. AMRAP 12 Minutes:
10/7 Calorie Ski
9 Bar Facing Burpees
1min. Rest

C. Front Rack Walking Lunges 4×8 - AHAP

CF LITE

Warm-up
Same As Class

MetCon
Advanced
Every 8 Minutes for 40 Minutes:
500m Row
400m Run
12 Burpees
12 Man-makers

Intermediate
Every 8 Minutes for 40 Minutes:
250m Row
200m Run
6 Burpees
6 Man-makers

*Man-maker = push-up/row left/row right/power clean/push press