WOD1179 - SATURDAY, APRIL 21st

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PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate movements
AMRAP 30 Minutes:
1k Bike
30 Box Jump-overs, 24/20″
30 Wallball, 20/14lbs

SCALED
In teams of two, alternate movements
AMRAP 30 Minutes:
500m Row
30 Box Jump-overs, 20/16″
30 Wallball, 14/10lbs

LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
300m Row
20 Box Jumps
20 Wallball

OPEN GYM WOD

Warm-up:
3 Rounds:
10 Calories on Bike or Rower
10 Empty Bar Hang Power Snatch
-then-
90 second pigeon each side. 

Strength:
Front Squat
3×8 @70%+

Barbell or DB Push Press
2-2-2-2-2
Build weight over sets

Metcon:
5 Rounds:
20 Alternating Pistols or 30 Air Squats
15 Sumo DLHP 95/65lbs
10 Ring Dips

Sidework (optional):
Choose one based on weakness:

A. Gymnastics:
Toes to Bar
“For Time”
10×7 Unbroken

B. Accessory:
With a Partner
Complete 30 Rope Climbs for time

WOD1178 - FRIDAY, APRIL 20th

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CF

Warm-up:
Row 500m
40 Empty Bar Overhead Squats
Row 500m

Strength:
Touch N' Go Power Snatches 5×5
Weight should be moderate and smooth. 

Metcon:
5 Rounds:
15 Thrusters (95/65)
15 Pull-ups (RX+ CTB Pull-ups)
Rest 90 seconds

*Athletes who choose RX+ should be able to do 2 sets max on CTB pull-ups.

Sidework (optional):
Choose one based on weakness
A. Push Ups
Accumulate 75 Reps with a 2″ Deficit

B. 5 Rounds:
25 Alternating Jumping Lunges
15/9 Calorie Ski

CF LITE

Warm-up:
Same as class. Use PVC for overhead squats. 

Strength:
10 min EMOM:
10 Alternating DB Snatches (moderate load)

Metcon:
5 Rounds:
12 DB Thrusters
12 Pull-ups or Ring Rows. 
Rest 90 seconds


 

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WOD1177 - THURSDAY, APRIL 19th

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Spring 2018 ocf nutrition Benchmark

  • We will retest this workout the last week of the challenge.
  • Please make sure you enter score into TRIIB account. 
  • Remember which scale you use so we can get an accurate retest. 
  • You will have until Monday to complete and enter score. 

CF/CF LITE/POWer

Warm-up:
500m Row or 400m Run
-then-
3 Rounds:
15 Air Squats
15 PVC Passes
15 Ab-mat situps
-then-
Spend 5 mins on Mobility of your choice. 

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

Strength (optional):
Make up a missed lift from earlier this week. 

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WOD1176 - WEDNESDAY, APRIL 18th

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CF

Warm-up
1500m Row
-then-
2 rounds:
15 Empty Bar Good Mornings
15 Sumo Deadlift with KB 

Strength:
Deadlift 4×4 @70-80% of 1RM
Zero Bounce

Metcon:
4 Rounds:
40/24 Calories on Bike or Rower
Run 800m
Rest 2:00

Side work (optional):
Double Dumbbell Clean and Jerk
Touch and Go 6×5 Heavy AF
Increase weight across all sets if possible

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
12 Double KB Deadlift (heavy)
45 Second Plank Hold
Rest 90 Seconds.

Metcon:
3 Rounds:
Row 800m
Run 800m
Rest 2:00

 

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WOD1175 - TUESDAY, APRIL 17th

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CF

Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Pull Ups

Strength:
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%

Metcon:
For Time:
Run 800m
30 Deadlift 275/185lbs
30 Ring Dips
30 Box Jump Overs 30/24″
Run 800m

Side work (optional):
GHD Sit Ups
10×10
Rest as needed

CF

Warm-up:
Same as class. 

Strength:
DB Squat Clean
EMOM for 12 Minutes
4 Reps at Medium Weight

Metcon:
For Time:
Run 800m
30 Double KB Deadlift
30 Ring Dips or HR Push-ups
30 Box Jump Overs
Run 800m

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WOD1174 - MONDAY, APRIL 16th

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CF

Warm-up:
8 Minute Steady Bike or Row
-Then-
5 mins of Hamstring and Quad Stretch

Strength:
Back Squat 5×3 @80%

Metcon:
4 Rounds:
Bike 1k or 500m Row
15 Toes to Bar
15 Kettlebell Swings 70/53lbs

Sidework (optional):
Chest to Bar Pull Ups
3×9
5×6
7×3
100m Run between sets

CF LITE

Warm-up: Same as class.

Strength:
3 Rounds:
15 Goblet Squats
15 Ring Rows
15 Goodmornings

Metcon:
4 Rounds:
Bike 1k or 500m Row
15 Hanging Knee Raises
15 Kettlebell Swings


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WOD1173 - SATURDAY, APRIL 14th

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CF Partner workout

Warm-up
Coaches Choice

MetCon
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Back Squats, 115/80lbs
50 Back Squats, 135/95lbs
Max Rep Back Squats, 155/105lbs
(RX+ 135/95, 185/135, 225/155)
-Rest 3min.-
AMRAP 7 Minutes:
50 Bench Press, 95/65lbs
50 Bench Press, 15/80lbs
Max Rep Bench Press, 135/95lbs
(RX+ 135/95, 155/105, 185/115)
-Rest 3min.-
AMRAP 7 Minutes: 
50 Deadlifts, 135/95lbs
50 Deadlifts, 155/105lbs
Max Rep Deadlifts, 185/135lbs
(RX+ 185/135, 225/155, 275/185)

SCALED
-for each lift use the following progression
*50 reps @50%, 50 reps @60%, max reps @70%

LITE
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Step-ups
50 Ring Rows
Max Rep KB Swings
-Rest 3min.-
AMRAP 7 Minutes:
50 Walking Lunges
50 Hanging Knee Raises
Max Rep DB Push Press
-Rest 3min.-
AMRAP 7 Minutes: 
50 Sit-ups
50 Wallball
Max Rep Burpees

 


CF OPEN GYM PROGRAMMING

Warm-up:
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row

Strength:
Find 3RM Front Squat

Metcon:
AMRAP 3 Minutes:
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes:
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups

Sidework:
Every 2 Minutes for 20 Minutes:
10 Back Rack Walking Lunge Steps AHAP
One Max Set of Strict Handstand Push-Ups
Alternate movements

WOD1172 - FRIDAY, APRIL 13th

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CF

Warm-up:
3 Steady Rounds:
12 Hang Cleans /75lbs
18 Push Ups
24/18 Calorie Bike or Row 

Strength:
Find 1RM Power Clean

Metcon:
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

Side work (optional):
5 Rounds:
15 Deadlift 155/105lbs
50′ Handstand Walk

CF LITE

Warm-up:
3 Steady Rounds:
9 KB Swings
12 Push Ups
15 Calorie Bike or Row 

Strength:
4 Rounds:
12 DB Power Cleans
12 Hanging Knee Raises
12 Reverse Snow Angels

Metcon:
3 Rounds:
12 Alt. DB Power Snatch
20/12 Calories on Rower
30 Wallballs 

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WOD1171 - THURSDAY, APRIL 12th

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CF

Warm-up:
500m Row
400m Run
-then- 
90 sec pigeon each side.

Metcon:
3 Rounds For Time:
15 Calorie Row
15 Calorie Bike
12 Calorie Row
12 Calorie Bike
9 Calorie Row
9 Calorie Bike
6 Calorie Row
6 Calorie Bike
3min. Rest

CF LITE/POWER

Warm-up:
Same as class. 

Metcon:
3 Rounds For Time:
12 Box Jumps
12 Burpees
9 Box Jumps
9 Burpees
6 Box Jumps
6 Burpees
3 Box Jumps
3 Burpees
3min. Rest

Strength
Make up a lift you missed earlier in the week.
Its important to make up lifts during new cycle! 

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WOD1170 - WEDNESDAY, APRIL 11th

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CF

Warm-up:
2 Steady Rounds:
800m Row or Run
20 Push Press w/ Empty Bar

Strength:
Find 1RM Split Jerk

Metcon:
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 185/115lbs
10 CTB Pull-ups (RX+ = 5 Ring Muscle Ups)

Side Work (optional):
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3

CF LITE

Warm-up:
Same as class.

Strength:
Every 2 mins for 16 minutes:
10 DB Push Press
10 step-ups with same weight

Metcon:
AMRAP 20 Minutes
100 Single Unders
10 DB Squat Cleans
10 Ring Rows

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WOD1169 - TUESDAY, APRIL 10th

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CF

Warm-up:
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike or Rower

Strength:
Find 1RM Snatch

Metcon:
For Time (10 minute cap):
50 Burpee Box Jump Overs (24/20) *Box Facing, No Hands
50 Single Arm Dumbbell Clean and Jerk (50/35) *Switch hands anytime
50 Handstand Push-Ups

This is a test, try to get as far as you can! 

Sidework (optional):
AMRAP 9 Minutes
Run 200m
3 Rope Climbs

CF LITE

Warm-up:
Same as class. 

Strength:
EMOM 10 mins:
10 KB Swings

Metcon:
10 Minute AMRAP:
25 Burpee Box Jumps
25 Single arm DB clean and press (switch anytime)
25 HR Push-ups

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WOD1168 - MONDAY, APRIL 9th

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NEW CYCLE STARTS TODAY!

CF

Warm-up:
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

Strength
Find your 5RM Touch and Go Deadlift

Metcon:
Conditioning Test:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Sidework (optional):
Death by Ring Dips
Min 1: 1 ring Dip
Min 2: 2 ring Dip
Min 3: 3 ring Dip
and so on until failure. 

CF LITE

Warm-up:
Same as class. 

Metcon (before strength):
2000m Row for time. 

Strength:
4 Rounds:
12 Double KB Deadlift
12 Ring Rows
12 Weighted ab-mat sit-ups

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WOD1167 - SATURDAY, APRIL 7th

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CF/CF LITE/POWER

Warm-up
3 Rounds:
200m Run or 250m Row or 500m Bike
15 HR Push-ups
15 Ab-mat sit-ups
15 PVC Passes

MetCon
RX
In Partners (one person working at a time): 
For Time:
150 KB Swings, 53/35lbs
125 Push Press, 95/65lbs
100 Pull-ups
75 Box Jump-overs, 24/20″
2k Row (switch every 500m)

LITE/POWER
In Partners (one person working at a time): 
For Time:
150 KB Swings, 44/26lbs
125 Push Press, 75/55lbs
100 Strict Pull-ups
75 Box Jump-overs, 20/16″2k Row (switch every 500m)

 

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WOD1166 - FRIDAY, APRIL 6th

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CF/CF LITE

Warm-up:
1000m Row or 2k Bike or 800m Run
-then-
20 PVC Passes
20 PVC Overhead Squats
-then- 
2 min pigeon each side
2 min calf and ankle mobility

Metcon:
"Kelly"
5 rounds for time:
Run 400 meters
30 box jumps (24/20)
30 Wall ball (20/14)

Optional Strength:
To be done after benchmark wod "Kelly":
Spend 15-20 building up to a heavy power snatch. 
 


 

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WOD1165 - THURSDAY, APRIL 5th

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CF/CF LITE/POWER

Warm-up:
800m Run
-then-
2 min couch stretch (each side)
2 min standing straddle

Metcon:

"Barbara"
5 Rounds For time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 mins. 

Scaling = Ring Rows/HR Push-ups

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WOD1164 - WEDNESDAY, APRIL 4th

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CF

Warm-up:
1000m Row or 2k Bike
-then-
20 Empty Bar Goodmornings
20 Air Squats
20 PVC Passes

Strength:
Deadlift 3X12 @ 60 percent
Fast smooth quality reps. 

Metcon:
"Nancy"
5 Rounds For time:
400m Run
15 Overhead Squats (95/65)

CF LITE

Warm-up:
Same as class.

Strength:
3 Rounds:
12 Double KB Deadlift
12 Hanging knee raises
Rest 1 min. 

Metcon:
5 Rounds For time:
400m Run
15 Goblet Squats

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WOD1163 - TUESDAY, APRIL 3rd

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CF

Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats

Strength:
Spend 20 minutes building to a heavy power clean and push jerk. 
Suggested rep scheme 5-5-5-3-3-3-1-1-1...etc. 

Metcon:
"Grace"
For time:
30 Clean and Jerks (135/95)

Sidework (optional): 
2k row for time. 
 

CF LITE

Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats

Strength:
4 Rounds:
15 Ring Rows
15 HR push-ups
15 Walking Lunges

Metcon:
3 Rounds for Time:
10 DB Power Cleans and Press
10 Burpees
 


 

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WOD1162 - MONDAY, APRIL 2nd

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CF

Warm-up:
3 Rounds:
200m Row or 10 cal on bike
15 Wall Ball
15 Box Jumps (step down)
15 PVC passes

Strength: 
5X4 Push Press (AHAP) 

Metcon:
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Side Work (optional):
5 Rounds:
20 Calorie Sprint on Bike
Rest 1 min

CF LITE

Warm-up: 
Same as class.

Strength:
5 Rounds:
10 DB Push Press
45 sec. plank hold. 

Metcon:
For Time:
1000m Row
50 DB Thrusters
30 Pull-ups or Ring Rows


 

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WOD1161 - SATURDAY, MARCH 31st

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Warm-up:
800m Run
50 feet of burpee broad jumps
25 PVC passes

-then-
90 sec pigeon (each side)

MetCon
RX
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 Power Cleans, (135/95)
10 Burpees to Target

-rest 5 min. then-

AMRAP 15 Minutes:
5 TTB
10 KB Swings, (70/53)

SCALED/CF LITE/POWER
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 DB Power Cleans
10 Burpees to Target

-rest 5 min. then-

AMRAP 15 Minutes:
5 TTB or Hanging Knee Raises
10 KB Swings

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WOD1160 - FRIDAY, MARCH 30th

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CF

Warm-up
3 Rounds:
10 HR push-ups
15 Empty Bar Good Mornings Good Mornings
25 Walking Lunge Steps
-then-
90 seconds of a twisted cross (each side) 

Strength:
Deadlift
3×12 @50-55% of 1RM

Metcon:
RX
With a Partner, 7 Rounds Each
6 CTB pull-ups
9 Ring Dips
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa.

SOLO = 7 Rounds with 1 min rest at the end of each round. 

SCALED
- Regular pull-ups, banded, or ring rows. 
-Sub HR pushups for Ring Dips
-Adjust box height if needed. 

CF LITE

Warm-up:
Same as class. 

Strength:
3 Rounds:
12 Goblet Squats
12 Weighted Step-ups
8 DB rows with right arm
8 DB rows with left arm

Metcon:
With a Partner, 7 Rounds Each
6 Banded Pull-ups or Ring Rows
9 HR push-ups
12 Box Jump Overs
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa.

 

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