WOD1278 - WEDNESDAY - AUGUST 15th

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CF

Warm-up:
2 Steady Rounds
Row 750m
15 Bent over Empty Barbell Rows
25 Push Ups

Strength:
Find 3RM Sumo Deadlift
No bounce.

Metcon:
For Time:
Row 2k
Go for a PR here! Look at score from June 20th

Sidework:
Max effort Dumbbell Farmer’s Holds
100/70lbs each hand
Hold at side until grip fails

 

CF LITE

Warm-up:
2 Steady Rounds
Row 500m
15 Ring Rows
15 Push Ups

Strength:
Find 3RM Sumo Deadlift
No bounce.

Metcon:
For Time:
Row 2k

WOD1277 - TUESDAY - AUGUST 14th

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CF 

Warm-up
3 Steady Rounds
15 Kettlebell Swings
15/10 Calories on Bike or Rower
10 Pull Ups (strict if possible)

Strength:
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk

Metcon:
AMRAP 7 Minutes
7 Deadlifts 275/195lbs
Bike 12/7 Calories

Sidework:
For Time:
10-9-8-7-6-5-4-3-2-1
Muscle Ups
*Complete 50 Double Unders before each round of Muscle Ups.
15 Minute Cap. Scale as needed. 

CF LITE

Warm-up:
3 Steady Rounds:
15 Kettlebell Swings
15/10 Calories on Bike or Rower
10 Ring Rows

Strength:
Perform 3 Complexes EMOM for 12 mins: 
Clean Complex: DB Squat Clean + Front Squat + Push Press

Metcon:
AMRAP 7 Minutes
7 Double KB Deadlifts
Row 12/7 Calories

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WOD1276 - MONDAY - AUGUST 13th

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RETEST WEEK!

 

CF

Warm-up
3 Steady Rounds:
Row 300m or Run 200m
10 Front Rack Lunges With Dumbbells

Strength
Find “1RM” Box Squat
(Use spotters when it gets heavier)

Metcon:
For Time:
30-20-10
Shoulder to Overhead 135/95lbs
Toes to Bar
Row for Calories

CF LITE

Warm-up:
Same as class. 

Strength
Find “1RM” Box Squat or Build to a heavy one. 
(Use spotters when it gets heavier)

Metcon:
For Time:
30-20-10
DB Push Press
Hanging Knee Raises
Calorie Bike

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WOD1275 - SATURDAY - AUGUST 11th

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CF PARTNER WOD

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

CF OPEN GYM WOD

Warm-up
4 Steady Rounds:
12 Empty Bar Bench
10 Burpees to 6″ Target
Row 200m

Strength
Bench Press
5×2 @ 90%+ 2RM

Met-Con
For Time:
200m Yoke Carry 315/225lbs
each time you break complete 5 Burpees over the top

Side Work:
27-24-21-18-15-12-9
(Ladies cut 3 cals off each round)
Ski for Calories
Rest 1-3 minutes between sets

WOD1274 - FRIDAY - AUGUST 10th

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Warm-up
Move Steady Through
25 Jumping Squats
40 Calories on Bike or Rower
25 Push-ups

Strength
Power Snatch
7×1 90%+

Lite = EMOM 4 Heavy Alt. DB Snatches For 10 minutes. 

Met-Con
RX
For Time:
150 Air Squats
30 CTB Pull-ups
100 Air Squats
20 CTB Pull-ups
50 Air Squats
10 CTB Pull-ups

Scaled
For Time:
150 Air Squats
30 Pull-ups or assisted pull-ups
100 Air Squats
20 Pull-ups or assisted pull-ups
50 Air Squats
10 Pull-ups or assisted pull-ups

Lite

For Time:
100 Air Squats
30 Pull-ups or assisted pull-ups or ring rows
75 Air Squats
20 Pull-ups or assisted pull-ups or ring rows
50 Air Squats
10 Pull-ups or assisted pull-ups or ring rows

Sidework:
10 Rounds:
10 Bar Facing Burpees
10 Toes to Bar
Rest :30

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WOD1273 - THURSDAY - AUGUST 9th

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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

WOD1272 - WEDNESDAY - AUGUST 8th

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Warm-up
100 Calorie Row or 75 Calorie Bike

Strength
Sumo Deadlift
5×5 As Heavy As Possible
No Bounce – Silent

Lite= Use KB if needed. 

Met-Con
RX
3 Rounds:
Row 500m
12 Deadlift 275/195lbs
21 Ring Dips

Scaled
3 Rounds:
Row 500m
12 Deadlift 225/155lbs
21 Ring Dips or Banded Ring Dips

Lite
3 Rounds:
Row 500m
12 Doube KB Deadlift
21 Banded Ring Dips or Bench Dips

Sidework
10 Rounds:
10/7 Cals on Assault Bike
30 Double Unders
Rest 1:00

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WOD1271 - TUESDAY - AUGUST 7th

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Warm-up
3 Rounds:
10 Dumbbell Squat Cleans
Row 20 Calories
:20 HS Hold or Plank Hold

Strength
RX
EOMOM for 12 Minutes
4 Squat Clean and Split Jerk
65%+ 1RM

Lite= Perform 4 DB Squat clean and Press EOMOM for 12 Mins. 

Met-Con
RX
AMRAP 3 Minutes
8 Overhead Squats 95/65lbs
12 Handstand Push-Ups

Rest 2:00

AMRAP 3 Minutes
6 Overhead Squats 115/85lbs
10 Handstand Push-Ups

Rest 2:00

AMRAP 3 Minutes
4 Overhead Squats 135/105lbs
8 Handstand Push-Ups

Scaled = lighter barbell & Deficit Push-ups
Lite = Goblet Squats & HR Push-ups

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WOD1270 - MONDAY - AUGUST 6th

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Weakness Warm-up
Run 1 Mile

Strength
RX
B
ox Squat
10×2 @ 57.5-67.5%
Speed Work
Rest :30-:60

Lite
6x6 Heavy Goblet Squat (run 100m btw sets).

Met-Con
RX
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs 24/20″
15 Push Jerk 135/95lbs

Scaled
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs 24/20″
15 Push Jerk 95/65lbs

Lite
AMRAP 15 Minutes
Run 200m
15 Box Jump Overs
15 DB Push Press

Sidework:
4 Rounds:
Row 2k
Rest 3:00

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WOD1268 - FRIDAY - AUGUST 3rd

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Warm-up:
Move Steady Through
100 Double Unders
40 Calorie Row or Bike
15 Strict Pull Ups or Ring Rows

Strength
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + Overhead Squat
As Heavy As Possible
*Weight can move up and down across seven sets

LITE
EOMOM:
8 DB Alternating Snatches + 100m Run 

Met-Con
RX
AMRAP 25 Minutes
400m Run
25 Wall Ball (20/14)
50 Double Unders 

Scaled/Lite 

-weight of Wall Ball.

-2x amount of single unders. 

Sidework: 

4 rounds: 

800m Run

rest 2 mins. 

WOD1267 - THURSDAY - AUGUST 2nd

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Warm-up
Coaches Choice

MetCon
4 Rounds For Time:
2k Bike or 1000m Row
30 Burpees to 6” target
3min. Rest
(alternate starting movements = Burpees and Rower/Bike)

LITE
6 Rounds For Time:
500m Row
15 Burpees
90sec.
(alternate starting movements)

WOD1266 - WEDNESDAY - AUGUST 1st

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Weakness Warm-up:
2k Row or 1 mile Run
-Then-
3-4 Mins of Hip Mobility

Strength
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent

LITE
10x3 Sumo Deadlift
*athlete can use KB. 

Met-Con
RX
For Time
30/16 Calories on Assault Bike
30 Chest to Bar
30 Power Snatch 135/95lbs
30 Chest to Bar
30/16 Calories on Assault Bike

Scaled:
For Time
30/16 Calories on Rower
30 Pull-ups
30 Power Snatch 115/85lbs
30 Pull-ups
30/16 Calories on Rower

Lite = Ring Rows for Pull-ups & Heavy DB Alt. Power Snatches. 

Side Work:
8 Rounds:
Ski 250m
Run 200m
Rest :90

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WOD1265 - TUESDAY - JULY 31st

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Warm-up:
3 Rounds:
12 DB Thrusters
200m Run 

Strength
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time)

LITE:
EMOM for 10mins
5 Heavy DB Power Clean + Push Press (or Jerk)

Met-Con
Rx:
2 Rounds:
60/45 Calorie Row  (Rx+ = Bike)
50 Weighted Sit-ups (45/25)
40 Kettlebell Swings 70/53lbs

Scaled:
2 Rounds:
60/45 Calorie Row
50 Weighted Sit-ups
40 Kettlebell Swings 53/35lbs

Lite:
2 Rounds:
60/45 Calorie Row
50 Ab-mat sit-ups
40 Kettlebell Swings

 

Sidework:
3 Rounds:
AMRAP 2 Minutes
Max Burpees to 12″ Target
Rest 1 Minute
AMRAP 2 Minutes
Rope Climbs
Rest 1 Minute

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WOD1264 - MONDAY - JULY 30th

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Warm-up
Run 1200m or Row 100 Calories or Bike 75 Calories

Strength
Rx/Scaled
Box Squat
6×4 @ 80%+

Lite
EMOM 10 Mins:
8 Goblet Squats

Met-Con
RX
For Time:
9-7-5-3
Squat Snatch 165/115lbs
Muscle Ups

Scaled
For Time:
9-7-5-3
Squat Snatch 135/95lbs
2x CTB Pull-ups

Lite
For Time:
18-14-10-6
KB Swings
Ring Rows
*Run 100m in between sets. 

Sidework:
5 Rounds:
Bike 2k
Rest 3:00

WOD1263 - SATURDAY - JULY 28th

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Partner WOD

Warm-up
Coaches Choice

MetCon 1
In teams of two, one partner works at a time
2min. Thrusters
2min. Sumo Deadlift High Pull
2min. Shoulder to Overhead
2min. Overhead Squats
2min. Front Squats

RX = 95/65lb barbell
SCALED = 75/55lb barbell or less

LITE
In teams of two, one partner works at a time
2min. Wallball
2min. KB Sumo Deadlift High Pull
2min. HR Push-ups
2min. Med-ball Squat Cleans
2min. Goblet Squats

*Each partner works for a whole minute on each movement while other partner rest. Teammates must start each round with 4 lateral bar burpees

MetCon 2
(start 5min. after metcon 1)
In teams of two, one partner works at a time
3 Rounds For Time
800m Run (together)
80 KB Swings, 53/35lbs
(RX+ 70/53lb KB)

SCALED
-less weight on KB

LITE
In teams of two, one partner works at a time
5 Rounds For Time
400m Run (together)
40 KB Swings

OPEN GYM WOD

Warm-up
5 Steady Rounds
10 Push Ups
10 Heavy Wallballs
Run 200m

Strength
Bench Press
5×3 @ 90%+ 2RM

Met-Con
4 Rounds:
30 Wallballs 20/14lbs
50′ Sled Push

Wallballs must be unbroken each round
Sled Push should be 25′ out and back, with a very challenging weight

Side Work
Sprint 50m x 10
Rest as needed

WOD1262 - FRIDAY - JULY 27th

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Warm-up:
Move Steady Through
30 Bar Facing Burpees
40 Empty Bar Overhead Squats
Row 750m or Run 800m 

Strength
Power Snatch
7×2 80%+

Lite
EMOM for 12 Mins:
6 DB Power Snatches

Met-Con:
RX
For Time:
21-15-9
Bar Facing Burpees
Front Squats 185/125lbs
Ring Dips

Scaled
For Time:
21-15-9
Bar Facing Burpees
Front Squats 135/95lbs
Deficit Push-ups

Lite
For Time:
21-15-9
Burpees to Target
DB Front Squats (Heavy)
Deficit Push-ups

Sidework:
AMRAP 3:00 x 3
Row 600/500m
Max Bar Muscle Ups in remaining time
Rest 2:00

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WOD1261 - THURSDAY - JULY 26th

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Warm-up
Coaches Choice

MetCon
3 Rounds For Time:
15-12-9-6
Burpees to 6” target
Run 200m btw sets
(rest 3min. btw rnds)

LITE
3 Rounds For Time:
12-9-6-3
Burpees
Run 100m btw sets
(rest 3min. btw rnds)

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WOD1260 - WEDNESDAY - JULY 25th

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Warm-up
100 Calorie Bike or Row
-then-
4 Mins of Shoulder Mobility

Strength
Sumo Deadlift
5×4 As Heavy As Possible
No Bounce – Silent

Met-Con:
For Time:
100′ Walking Lunge w Dumbbells 50/35lbs
100 Double Unders
50 Dumbbell Push Press
Run 800m
50 Dumbbell Push Press
100 Double Unders
100′ Walking Lunge w Dumbbells

Scaled/Lite
-use lighter weight.
- 2x for single unders. 

Sidework:
6 Rounds:
Bike 1k
10 Burpee Box Jump Overs 24/20″
Rest 1:00

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WOD1259 - TUESDAY - JULY 24th

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Warm-up:
3 Rounds:
15 Empty Bar Goodmornings
Row 30 Calories

Strength:
EOMOM for 12 Minutes
3 Squat Clean and Split Jerk ( 1 Squat Clean, 1 Split Jerk for each rep)
70%+ 1RM

Lite
Use heavy DBs

Met-Con:
RX
For Time:
Row 1500m
30 Push Press (115/85)
Row 1000m
20 Push Press
Row 500m
10 Push Press

Lite
For Time:
Row 1500m
30 DB Push Press
Row 1000m
20 DB Push Press
Row 500m
10 DB Push Press

Sidework:
8 Rounds:
50  Double Unders
10 Chest to Bar
Rest :30

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