WOD904 - Saturday, May 27th

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)

LITE
In teams of two
For Time:
1200m Run (together)
-then-
16 Rounds: (alternate movements)
6 Strict Pull-ups
12 DB Push Press
18 Air Squats

OPEN GYM

Warm-up
3 Rounds:
10 Burpees
10 Strict Pull-ups

Strength
Power Clean 6×2, AHAP

MetCon
RX
AMRAP 15 Minutes:
200m Run
5 Squat Clean & Jerk, 165/110lbs

SCALED
AMRAP 15 Minutes:
200m Run
5 Squat Clean & Jerks, 135/95lbs

Side Work (optional)
3 Rounds:
1min. OH Plate Hold, 45/25lbs
Rest 30sec.
1min. Plate Pinch, 25/15lbs in each hand
Rest 30sec.

WOD903 - Friday, May 26th

Warm-up
400m Run
-then-
20 Overhead Squats
20 Hang Power Snatches
20 Squat Snatches

Strength
Back Squat 5x3 @75-85%
(no oly’s, belt, or sleeves)

MetCon
RX
For Time:
20 DB Thrusters, 45/25lbs
20 Pull-ups
30 DB Deadlifts, 45/25lbs
30 Calorie Bike
20 DB Snatch, 45/25lbs
20 Toes to Bar
(RX+ 55/35lb DB)

SCALED
For Time:
20 DB Thrusters, 35/15lbs
20 Pull-ups with band
30 DB Deadlifts, 35/15lbs
30 Calorie Bike
20 DB Snatch, 35/15lbs
20 Knees to Elbows

Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(add 5lbs from last week)
Use weight from week 3, beat your scores.

CF LITE

Warm-up
200m Run
-then-
20 Goblet Squats
20 KB Swings
20 Goblet Squats

Strength
3 Rounds:
12 Ring Rows
60sec. Handstand Hold
60sec. Hollow Hold
(accumulate the time if you’re unable to maintain these positions unbroken)

MetCon
For Time:
20 DB Thrusters
20 Ring Rows
30 DB Deadlifts
30 Calorie Row
20 DB Snatch
20 Hanging Knee Raises

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WOD902 - Thursday, May 25th

Warm-up
500m Row
-then-
3 Rounds:
5 Push-ups
10 Dislocates
20 Air Squats

MetCon
Every 2 Minutes for 20 Minutes:
15/12 Calorie Row
(score = slowest/fastest rounds)

RX+
-12 burpee penalty for each round you do not complete in under 30/40sec.

RX
-9 burpee penalty for each round you do not complete in under 35/45sec.

SCALED
-6 burpee penalty for each round you do not complete in under 40/50sec.

LITE
-3 burpee penalty for each round you do not complete in under 45/55sec.

Strength
Make up a lift you missed earlier in the week

A. Pause Front Squat 4x8 (light)
B. Squat Snatch 5x3 @60-90%
C. Split or Push Jerk 5x3 @60-90%

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WOD901 - Wednesday, May 24th

Warm-up
AMRAP 7 Minutes:
5 Toes to Bar
5 Box Jumps
10 Calorie Row

Strength
Split or Push Jerk 5×3 @60-90%

MetCon
RX
AMRAP 10 Minutes:
200m Run
15 Goblet Squats, 53/35lbs
10 Burpee Box Jump-overs, 24/20"

SCALED
AMRAP 10 Minutes:
200m Run
15 Goblet Squats, 44/26lbs
10 Burpee Box Jump-overs, 20/16"

Side Work (optional)
3 Rounds For Time:
10 Stone over Shoulder
100ft Back Rack Yoke Carry
Rest 90sec.

CF LITE

Warm-up
AMRAP 7 Minutes:
5 Knees to Elboes
5 Step-ups
5 Calorie Row

Strength
3 Rounds:
12 Ring Rows
20 Weighted Lunges w/ DB's
10 Band Pull-a-parts

MetCon
AMRAP 10 Minutes:
10 Calorie Bike
10 Goblet Squats
5 Burpee Box Step-overs

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WOD900 - Tuesday, May 23rd

Warm-up
Every 2 Minutes for 10 Minutes:
200m Row (SPRINT)

Strength
Squat Snatch 5×3 @60-90%

MetCon
RX
3 Rounds For Time:
500m Row
15 Handstand Push-ups
60 Double-unders

SCALED
3 Rounds For Time:
500m Row
15 Deficit Push-ups, 4/2"
120 Single-unders

Side Work (optional)
5 Rounds:
6 Romanian Deadlift
10 Glute Ham Raises

CF LITE

Warm-up
Every 2 Minutes for 10 Minutes:
150m Row (SPRINT)

Strength
3 Rounds:
10 Single-arm DB Row (each arm)
20 Lateral Goblet Squats
25m Waiter Walk (each arm)

MetCon
5 Rounds For Time:
200m Run
10 DB Push Press
60 Mountain Climbers

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WOD899 - Monday, May 22nd

Warm-up
8 Rounds:
20 Double-unders
10 Air Squats
5 Push-ups

Strength
Pause Front Squat 4×8

MetCon
RX
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

SCALED
For Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

Side Work (optional)
AMRAP 5 Minutes:
Strict Ring Dips in Unbroken sets of 3

CF LITE

Warm-up
8 Rounds:
40 Single-unders
10 Air Squats
5 Knee Push-ups

Strength
3 Rounds:
8 DB Romanian Deadlift
15 Stationary Dips

MetCon
2 Rounds For Time:
25 Ring Rows
25 Knee Push-ups
25 Sit-ups
25 Air Squats

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WOD898 - Saturday, May 20th

Warm-up
Coaches Choice

MetCon
In teams of two, with both partners working at a time
For Time:
150 Wallball
150 Calorie Row

RX
20/14lb med. ball

SCALED/LITE
14/10lb med. ball

OPEN GYM

Warm-up
3 Rounds:
15 Empty Bar Overhead Squats
50 Double-unders

Strength
Power Snatch 6×2, AHAP

MetCon
RX
AMRAP 8 Minutes:
21 Hang Power Snatch, 75/55lbs
21 Calorie Bike
21 Toes to Bar
15 Hang Power Snatch
15 Calorie Bike
15 Toes to Bar
9 Hang Power Snatch
9 Calorie Bike
9 Toes to Bar

SCALED
AMRAP 8 Minutes:
21 Hang Clean & Jerk, 75/55lbs
21 Calorie Bike
21 Knees to Elbows
15 Hang Clean & Jerk
15 Calorie Bike
15 Knees to Elbows
9 Hang Clean & Jerk
9 Calorie Bike
9 Knees to Elbows

Side Work (optional)
AMRAP 7 Minutes:
1 Strict Pull-up
2 UB Strict Pull-ups
3 UB Strict Pull-ups
4 UB Strict Pull-ups
5 UB Strict Pull-ups

WOD897 - Friday, May 19th

Warm-up
5 Strict Pull-ups
20 Double-unders
10 Strict Pull-ups
30 Double-unders
15 Strict Pull-ups
40 Double-unders

Strength
Back Squat 4x4 @75-85%
(no oly’s, belt, or sleeves)

MetCon
RX
AMRAP 20 Minutes:
200m Run
3 Muscle-ups
1 Power Clean, AHAP

SCALED
AMRAP 20 Minutes:
200m Run
4 Ring Dips
1 Power Clean, AHAP

Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(add 5lbs from last week)
Use weight from week 2, beat your scores.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
10 DB Bench Press
15 Band Pull Throughs

MetCon
4 Rounds For Time:
500m Row
30 KB Swings
Rest 1:1

Accessory
3 Rounds:
10 Elbows to top of Push-up
10 Ring Row

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WOD896 - Thursday, May 18th

Warm-up
Calve/Hamstring Mobility
(coaches choice)
-then-
"Death by 10m"

MetCon
4 Rounds For Max Calories:
40sec. Max Calorie Bike
Rest 3min.

RX
-50 burpee penalty if you do not achieve 80/60cal.

SCALED/LITE
-30 burpee penalty if you do not achieve 60/40cal.

Strength
Make up a lift you missed earlier in the week

A. Pause Front Squat 4x10 (light)
B. Squat Clean 5x3 @60-90%
C. Split or Push Jerk 5×3 @60-90%

IMG_1972.JPG

WOD895 - Wednesday, May 17th

Warm-up
5 Rounds:
200m Run
10 OH Walking Lunges w/ plate

Strength
Split or Push Jerk 5×3 @60-90%

MetCon
RX
For Time:
40 Handstand Push-ups
60 Double-unders
40 Deadlift, 155/110lbs
60 Double-unders
40 Handstand Push-ups

SCALED
For Time:
40 Deficit Push-ups, 4/2"
120 Single-unders
40 Deadlift, 115/75lbs
120 Single-unders
40 Deficit Push-ups, 4/2"

Side Work (optional)
AMRAP 10 Minutes:
50ft Prowler Push
5 Stone Over Shoulder
50ft Hand Over Hand Sled Pull
5 Stone Over Shoulder

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
20 Russian KB Swings
2-4 Wall Climbs

MetCon
3 Rounds For Time:
50/35 Calorie Bike
100m Farmer’s Carry
Rest 3min.
(5min. cap per round)

Accessory
Every 2 Minutes for 12 Minutes:
10 Wallball

IMG_1969.JPG

WOD894 - Tuesday, May 16th

Warm-up
750m Row
20 Empty Bar Overhead Squats

Strength
Squat Clean 5×3 @60-90%

MetCon
RX
AMRAP 9 Minutes:
12 Power Cleans, 155/110lbs
6 Muscle-ups

SCALED
AMRAP 9 Minutes:
12 Power Cleans, 115/75lbs
12 Ring Dips

Side Work (optional)
4 Rounds:
8 Romanian Deadlift
8 Glute Ham Raises

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
10 DB Strict Press
20 Weighted Step-ups w/ DB's

MetCon
AMRAP 12 Minutes:
10 HR Push-ups
10 Toes to Bar
100m Run

Accessory
4 Rounds:
90sec. Push-up Hold
Rest 90sec.

IMG_1968.JPG

WOD893 - Monday, May 15th

Warm-up
2 Rounds:
10 PVC Overhead Squats
10 PVC Dislocates
30 Double-unders

Strength
Pause Front Squat 4x10

MetCon
RX
“Fran”
21-15-9 Reps For Time:
Thrusters, 95/65lbs
Pull-ups

SCALED
21-15-9 Reps For Time:
Thrusters, 75/55lbs
Jumping Pull-ups

Side Work (optional)
5 Rounds:
1min. Max Distance Farmers Carry, AHAP
(use 50ft lengths)
Rest 1min.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
12 Pause Goblet Squat
10 Single-arm DB Row (each arm)

MetCon
AMRAP 2 Minutes x4:
250m Row
Max Air Squats in remaining time
(rest 2min. between AMRAP's)

Accessory
3 Rounds:
20 Russian KB Swings
10 Strict Pull-ups

IMG_1967.JPG

WOD892 - Saturday, May 13th

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

Warm-up
3 Rounds:
10 High Box Jumps
10 Sit-ups
10 Calorie Row

Strength
Power Clean 5x3, AHAP

MetCon
RX
AMRAP 20 Minutes:
10 Burpee Box Jump-overs, 24/20"
10 Calorie Row
10 DB Snatch, 45/25lbs
(RX+ 55/35lb DB snatch)

SCALED
AMRAP 20 Minutes:
10 Burpees over Box 24/20″
10 Calorie Row
10 DB Snatch 35/15lbs

Side Work (optional)
Accumulate 5 Minutes:
L-sit on rings

WOD891 - Friday, May 12th

Warm-up
Calve/Ankle Mobility
(coaches choice)
-then-
AMRAP 5 Minutes:
Unbroken Double-unders in sets of 30

Strength
Back Squat 3×5 @75-85%
(no oly’s, belt, or sleeves)

MetCon
RX
3 Rounds For Time:
25 Sumo Deadlift High Pull, 95/65lbs
25 Box Jumps, 24/20″

SCALED
3 Rounds For Time:
25 Sumo Deadlift High Pull, 75/55lbs
25 Box Jumps, 20/16″

Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(each DB should be 25% of your 1RM barbell strict press)
Use weight from week 1, beat your scores.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
20 DB Seesaw Press
20 DB Front Rack Lunges

MetCon
3 Rounds For Time:
400m Run
30 V-ups

Accessory
Every 3 Minutes for 12 Minutes:
2 Turkish Get-ups (each arm)

WOD890 - Thursday, May 11th

Warm-up
Every 2 Minutes for 10 Minutes:
10 Burpees
200m Run

MetCon
4 Rounds For Max Calories:
2min. Calorie Row
Rest 5min.

RX
-15 burpee penalty for each round you do not achieve 45/35cal.

SCALED/LITE
-10 burpee penalty for each round you do not achieve 35/25cal.

Strength
Make up a lift you missed earlier in the week

A.
Pause Front Squat 4x12

B.
 Squat Snatch 6x2 @60-95%

C.
Split or Push Jerk 6x2 @60-95%

WOD889 - Wednesday, May 10th

Warm-up
5 Rounds:
10 Inchworms w/ push-up
10 Banded Good Mornings
10 DB Thrusters

Strength
Split or Push Jerk 6×2 @60-95%

MetCon
RX
AMRAP 12 Minutes:
10 Deadlift, 225/155lbs
40 Double-unders
5 Bar Muscle-ups

SCALED
AMRAP 12 Minutes:
10 Deadlift, 185/135lbs
80 Single-unders
10 CTB Pull-ups

Side Work (optional)
3 Rounds:
15 Push-ups
50ft Prowler Push (moderate weight)
5 Stone over Shoulder, AHAP
50ft Prowler Push
Rest 3min.

CF LITE

Warm-up
Same as class

MetCon
AMRAP 8 Minutes:
250m Row
10 DB Push Press
10 DB Front Squat

-Rest 8min. then-

AMRAP 8 Minutes:
20 Jumping Lunges
20/15 HR Push-ups
10 Pull-ups

-Rest 8min. then-

AMRAP 8 Minutes:
20 Box Jumps
15 Toes to Bar
10/5 Ring Dips

IMG_1966.JPG

WOD888 - Tuesday, May 9th

Warm-up
80/50 Calorie Bike
40 Empty Bar Overhead Squats

Strength
Squat Snatch 6×2 @60-95%

MetCon
RX
3 Rounds For Time:
50ft DB Front Rack Lunges, 45/25lbs
20/15 Calorie Bike
15 Handstand Push-ups
(RX+ 55/35lb DB's)

SCALED
3 Rounds For Time:
50ft DB Front Rack Lunges, 35/15lbs
15/10 Calorie Bike
15 Deficit Push-ups, 4/2"

Side Work (optional)
3 Rounds:
10 Romanian Deadlift
5 Glute Ham Raises

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
12 Ring Rows
30sec. Hollow Hold

MetCon
4 Rounds For Time:
10 Alternating Single-arm DB Snatches
400m Run

Accessory
3 Rounds:
100m Farmer’s Walk
45sec. Push-up Hold

WOD887 - Monday, May 8th

Warm-up
3 Rounds:
500m Row
20 Empty Bar Good Mornings
20 Empty Bar Hang Power Snatch

Strength
Pause Front Squat 4×12

MetCon
RX
“Isabel”
For Time:
30 Snatch, 135/95lbs

SCALED
For Time:
30 Snatch, 65% of 1RM

Side Work (optional)
AMRAP 7 Minutes:
Strict HSPU in sets of 2-4

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
10 Single-leg KB Deadlift (each leg)
20 DB Front Rack Lunges

MetCon
4 Rounds For Max Reps:
30sec. KB Swings
Rest 30sec.
30sec. DB Push Press
Rest 30sec.

Accessory
50 Chest to Deck Push-ups in sets of 3-5

IMG_1965.JPG

WOD886 - Saturday, May 6th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Warm-up
Coaches Choice

MetCon
RX
Partner "DT"
In teams of 2, alternate movements
10 Rounds For Time:
12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Shoulder to Overhead, 155/105lbs

SCALED
In teams of 2, alternate movements
10 Rounds For Time:
12 Deadlifts, 115/75lbs
9 Hang Power Cleans, 115/75lbs
6 Shoulder to Overhead, 115/75lbs

LITE
In teams of 2, alternate movements
10 Rounds For Time:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Press

OPEN GYM

Warm-up
4 Rounds w/ a Empty Barbell:
8 Snatch Grip Push Press
8 Power Position Hang Power Snatch
8 Low Hang Power Snatch

Strength
Power Snatch 5x3, AHAP

MetCon
RX
AMRAP 10 Minutes:
12 Shoulder to Overhead, 115/75lbs
10/8 Calorie Bike
4 Muscle-ups

SCALED
AMRAP 10 Minutes:
12 Shoulder to Overhead, 95/65lbs
10/8 Calorie Bike
6 Ring Dips

Side Work (optional)
4 Rounds for Max Reps:
1min. Push-up Hold
1min. Max Air Squats

WOD885 - Friday, May 5th

Warm-up
2 Rounds:
800m Run
25 Band Pull Throughs

Strength
Back Squat 5×3 @70-80%
(no oly’s, belt, or sleeves)

MetCon
RX
30-20-10 Reps For Time:
Deadlift, 185/135lbs
Sit-ups
Wallball, 20/14lbs

SCALED
30-20-10 Reps For Time:
Deadlift, 155/110lbs
Sit-ups
Wallball, 14/10lbs

Side Work (optional)
3 Rounds:
20sec. DB Strict Press Hold at the top
Straight into Max Set of DB Strict Press
(add 5lbs from last week)

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
20 DB Front Rack Lunges
10 Single-arm DB Strict Press (each arm)

MetCon
5 Rounds For Max Reps:
60sec. Man-makers
Rest 60sec.

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

Accessory
EMOM 10 Minutes:
6 V-ups

IMG_1962.JPG