WOD955 - Wednesday, July 26th

Warm-up
Banded Good Mornings 3x25
*run 800m between sets

Strength
Sumo Deadlift 5×4 AHAP
(no bounce – silent)

MetCon
RX
AMRAP 12 Minutes:
6 Squat Clean, 155/110lbs
12 Toes to Bar
18 Box Jump-over, 24/20″

SCALED
-135/95lb squat clean
-knees to elbows
-20/16" box

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

A. EMOM for 6 Minutes:
3-10 Strict CTB Pull-ups

B. Knees to Elbows 6x12 

CF LITE

Warm-up
PVC Good Mornings 3x25
*run 400m between sets

Strength
5 Sets:
8-10 Goblet Squats (heavy)
10-12 Ring Rows

MetCon
AMRAP 12 Minutes:
6 DB Squat Clean
12 Hanging Knee Raises
18 Step-ups

IMG_2042.JPG

WOD954 - Tuesday, July 25th

Warm-up
5 Rounds:
30sec. Box Jump-overs
30sec. Rest
30sec. HR Push-ups
30sec. Rest

Strength
Squat Snatch Complex 7x1 AHAP
(power position snatch + low hang snatch + snatch from ground)

MetCon
RX
3 Rounds For Time:
21 Push Jerk, 115/75lbs
21 CTB Pull-ups

SCALED
-95/75lb push jerk
-chin over bar pull-ups

Side Work (optional)
4 Rounds For Time:
25m Stone Carry, 100/80lbs
10 Burpee Box Jump-overs, 24"
25m Stone Carry
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
Alternating Every 2 Minutes for 16 Minutes:
8 Single-leg KB Romanian Deadlift (each leg)
12-15 Barbell Roll-outs

MetCon
5 Rounds For Time:
12 DB Push Press
12 Jumping Pull-ups

IMG_2041.JPG

WOD953 - Monday, July 24th

Warm-up
3 Rounds:
200m KB Carry in front rack
(switch arms halfway)
20 Air Squats
30sec. HS Hold

Strength
Front Squat 4×8 @65-75%

MetCon
RX
30-20-10 Reps For Time:
Wallballs, 30/20lbs
Deadlifts, 155/110lbs

SCALED
-20/14lb med-ball
-135/95lb deadlift

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

A. EMOM for 10 Minutes:
4 Muscle-up +1s

B. Strict CTB Pull-ups 8x7

CF LITE

Warm-up
3 Rounds:
200m Run
20 Air Squats
30sec. Push-up Hold

Strength
3 Sets:
8-10 DB Bench Press
4-6 Strict Pull-ups
10-15 Strict Toes to Bar

MetCon
30-20-10 Reps For Time:
Wallballs
Duel KB Deadlifts

IMG_2040.JPG

WOD952 - Saturday, July 22nd

Warm-up
Coaches Choice

MetCon
RX
5 Rounds For Time:
400m Run
7 Push Press, 135/95lbs
14 Back Squats, 135/95lbs

SCALED
-115/75lb barbell

LITE
5 Rounds For Time:
400m Run
7 DB Push Press
14 Alternating Reverse Lunges w/ DB Farmer’s Carry

OPEN GYM

Warm-up
4 Rounds:
20 Sit-ups
15sec. Dead Hang from pull-up bar
10 DB Strict Press (light)

Strength
Back Squat 3×5 @75-85%

MetCon
4 Rounds For Time:
1k Row
Rest 3min.

SCALED
-same as RX

Side Work (optional)
Bench Press 5×10 @70% of 5RM

WOD951 - Friday, July 21st

Warm-up
4 Rounds:
20 Double-unders
5 Bar Facing Burpees
5 Hang Power Snatch

Strength
Strict Press 1×10 @50%, 1×10 @60%, 1xAMRAP @70%

Metcon
RX
24-18-12 Reps For Time:
Hang Power Snatch, 75/55lbs
Box Jump-overs, 24/20″

SCALED
-sub hang C&J
-20/16" box

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

A. Big Kips on the Rings 6x6
+
3 Attempts at max set of Bar Muscle-ups
(rest 3-5min. between efforts)

B. Bar Pull Down 4x10
(rest 2-3min. between sets)

CF LITE

Warm-up
Same as class

Strength
2 Rounds:
8 KB Romanian Deadlift
15 Push-ups
-then-
2 Rounds:
10 Single-leg Step-ups (each leg)
(perform with DB's at your side)
45sec. Side Plank (each side)

MetCon
24-18-12 Reps For Time:
DB Hang Clean & Jerk
Box Step-overs

IMG_2039.JPG

WOD950 - Thursday, July 20th

Warm-up
Coaches Choice

MetCon
RX
AMRAP 30 Minutes:
30 Wallballs, 20/14lbs
30 OH Plate Lunges, 45/25lbs
800m Run w/ med-ball

SCALED
-14/10lb med-ball
-35/15lb plate

LITE
AMRAP 20-30 Minutes:
15 Wallballs
15 OH Plate Lunges
400m Run w/ med-ball

Strength
Make up a lift you missed earlier in the week

A. Front Squat 4×10 @60-70%

B. Squat Clean Complex 5x2
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 2 total jerks per set)

C. Sumo Deadlift 10×3 @65% of 3RM
(speed work - no bounce - silent)

WOD949 - Wednesday, July 19th

Warm-up
3 Rounds:
10 Lateral Goblet Squats
10 Clapping Push-ups
25 Banded Good Mornings

Strength
Sumo Deadlift 10×3 @65% of 3RM
(speed work - no bounce - silent)

MetCon
RX
3 Rounds For Time:
500m Row
20 Bar Facing Burpees
10 Overhead Squats, 145/105lbs

SCALED
-standard burpees
-115/75lb OHS

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

A. Kipping Ring Dips 5x10
(rest 90-120sec. between sets)

B. Horizontal Ring Rows w/ feet on box 5x12 

CF LITE

Warm-up
3 Rounds:
10 Air Squats
10 HR Push-ups
25 Good Mornings w/ PVC

Strength
4 Rounds:
12 DB Push Press
20 Lateral Goblet Squats
60sec. Push-up Hold

MetCon
5 Rounds For Time:
200m Run
10 Burpees
5 Goblet Squats

IMG_2036.JPG

WOD948 - Tuesday, July 18th

Warm-up
800m Run
50′ Duck Walk
25 Dislocates
25 Gymnastic Kips

Strength
Squat Clean Complex 5×2
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 2 total jerks per set)

MetCon
RX
2 Rounds For Time:
20 DB Hang Clean & Jerks, 55/35lbs (each hand)
20 Alternating Pistols
400m Run

SCALED
-45/25lb DB's
-x2 air squats

Side Work (optional)
Sled Push 5x50ft HAF!
Rest as needed

CF LITE

Warm-up
400m Run
1min. Squat Hold
15 Dislocates
1min. Hollow Hold
15 Dislocates
1min. Superman Hold

Strength
Alternating Every 2 Minutes for 18 Minutes:
45-60sec. Handstand Hold
10-12 Ring Rows
45-60sec. Hollow Hold

MetCon
4 Rounds For Time:
10 DB Hang Clean & Jerks
20 Air Squats
200m Run

IMG_2035.JPG

WOD947 - Monday, July 17th

Warm-up
5 Rounds:
20 Double-unders
15 Air Squats
5 HR Push-ups

Strength
Front Squat 4×10 @60-70%

MetCon
RX
AMRAP 9 Minutes:
9/6 Calorie Bike
9 Shoulder to OH, 115/75lbs
9 CTB Pull-ups

SCALED
-95/65lb STO
-chin over bar pull-ups

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

A. Every 3 Minutes for 18 Minutes:
5 Bar Muscle-ups

B. Strict Ring Dips 8x5

CF LITE

Warm-up
5 Rounds:
20 Mountain Climbers
15 Air Squats
5 HR Push-ups

Strength
3 Rounds:
6 Pause Goblet Squats
10 Strict Pull-ups

MetCon
AMRAP 9 Minutes:
9/6 Calorie Row
9 DB Push Press
9 Ring Rows

IMG_2034.JPG

WOD946 - Saturday, July 15th

Warm-up
Coaches Choice

MetCon
RX
In teams of three, alternate full rounds
AMRAP 15 Minutes:
3 Power Cleans, 135/95lbs
6 Burpee Box Jump-overs, 24/20″
-rest 5min. then-
AMRAP 15 Minutes:
10 Pull-ups
20 KB Swings, 53/35lbs

SCALED
-115/75lb cleans
-20/16" box
-band assisted pull-ups
-44/26lb kettlebell

LITE
In teams of three, alternate full rounds
AMRAP 15 Minutes:
6 DB Snatches
6 Burpees
-rest 5min. then-
AMRAP 15 Minutes:
5 Strict Pull-ups
15 KB Swings

OPEN GYM

Warm-up
800m Run
-then-
3 Rounds:
10 Goblet Squats
30 Double-unders

Strength
Back Squat 5×3 @70-80%

MetCon
RX
5 Rounds For Time:
2/1.5k Bike
Rest 2min.

SCALED
-same as RX

Side Work (optional)
Bench Press 5×5 @80-90%

WOD945 - Friday, July 14th

Warm-up
1000m Row
-then-
3 Rounds:
8 Pull-ups
8 KB Swings

Strength
Strict Press 1×6 @65%, 1×6@75%, 1xAMRAP @80%

Metcon
RX
5 Rounds For Time:
3 Power Cleans, 185/125lbs
6 Front Squats, 185/125lbs
200m Row

SCALED
-155/105lb barbell

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

A. AMRAP 2 Minutes x3
Max Reps Strict Ring Dips
(rest 2min. between AMRAP's)

B. Ring Pull Down + Transition 5x4
(rest 2-3min. between sets)

CF LITE

Warm-up
Same as class

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

MetCon
10 Rounds For Time:
5 DB Power Cleans
5 DB Front Squats
100m Run

IMG_2031.JPG

WOD944 - Thursday, July 13th

Warm-up
Coaches Choice

MetCon
RX
3 Rounds For Max Reps:
3min. Calorie Row
Rest 2min.
90sec. Double-unders
90sec. Assault Bike
Rest 2min.

SCALED/LITE
-x2 single-unders

Strength
Make up a lift you missed earlier in the week

A. Front Squat 5×4 @80%+

B. Squat Snatch Complex 5x2
(power position snatch + low hang snatch + snatch from ground)

C. Sumo Deadlift 5×2 AHAP
(no bounce - silent)

WOD943 - Wednesday, July 12th

Warm-up
3 Rounds:
10 Push-ups
15 Air Squats
20 Good Mornings

Strength
Sumo Deadlift 5×2 AHAP
(no bounce – silent)

MetCon
RX
AMRAP 15 Minutes:
40 Double-unders
20 Wallballs, 20/14lbs
10 Toes to Bar

SCALED
-x2 single-unders
-14/10lb med. ball
-knees to elbows

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

A. Every 90sec. for 9 Minutes:
3-10 Strict CTB Pull-ups 

B. Knees to Elbows 6x10

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
10 DB Bench Press
8 Step-ups w/ farmers hold
Max Dead Hang from pull-up bar

MetCon
AMRAP 15 Minutes:
20 Mountain Climbers
10 Wallballs
5 Hanging Knee Raises

IMG_2029.JPG

WOD942 - Tuesday, July 11th

Warm-up
EMOM for 12 Minutes:
5 Burpee Box Jumps
5 Empty Bar Thrusters

Strength
Squat Snatch Complex 5x2
(power position snatch + low hang snatch + snatch from ground)

MetCon
RX
For Time:
800m Run
-then-
21-15-9 Reps of:
Handstand Push-ups
Box Jump-overs, 24/20″
-then-
800m Run

SCALED
-4/2" deficit push-ups
-20/16" box or step-overs

Side Work (optional)
Alternating EMOM 10 Minutes:
15 GHD Sit-ups
30sec. Stone Hold (bear hug)

CF LITE

Warm-up
EMOM for 12 Minutes:
3 Burpee to plate
3 DB Thrusters

Strength
4 Rounds:
8 KB Deadlift
45sec. Side Plank (left)
10 Strict Pull-ups
45sec. Side Plank (right)

MetCon
For Time:
400m Run
-then-
21-15-9 Reps of:
HR Push-ups
Step-ups
-then-
400m Run

IMG_2027.JPG

WOD941 - Monday, July 10th

Warm-up
3 Rounds:
12 OH Walking Lunges w/ plate
12 Hang Power Snatches
12 Overhead Squats

Strength
Front Squat 5×4 80%+

MetCon
RX
For Time:
40/25 Calorie Bike
40 DB Snatches, 50/35lbs
30/18 Calorie Bike
30 DB Snatches
20/12 Calorie Bike
20 DB Snatches

SCALED
-35/20lb snatch

*alternate hands on DB sntaches

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

A. EMOM for 10 Minutes:
3 Muscle-up +1s

B. Strict Pull-up 8x6

CF LITE

Warm-up
3 Rounds:
12 Walking Lunges
12 KB Swings
12 Goblet Squats

Strength
3 Rounds:
10 DB Push Press
8 KB Romanian Deadlift
10 Elbows to Planks

MetCon
For Time:
40/25 Calorie Row
40 DB Snatches
30/18 Calorie Row
30 DB Snatches
20/12 Calorie Row
20 DB Snatches

IMG_2026.JPG

WOD940 - Saturday, July 8th

Warm-up
Coaches Choice

MetCon
RX
3 Rounds For Max Reps:
60sec. Wallball, 20/14lbs
60sec. KB Swings, 53/35lbs
60sec. Box Jump-overs, 24/20"
60sec. Push Press, 95/65lbs
60sec. Calorie Row
Rest 60sec.

SCALED/LITE
-14/10lb med. ball or lower target
-44/26lb KB or less
-20/16" box or step-up
-75/55lb push press or less

OPEN GYM

Warm-up
40 Calorie Row
-then-
3 Rounds:
12 KB Swings
12 Goblet Squats
12 HR Push-ups

Strength
Back Squat 4×4 @70-80%

MetCon
RX
5 Rounds For Time:
800m Run
Rest 3min.

SCALED
-same as RX

Side Work (optional)
Bench Press 5×8 @70% of 5RM

WOD939 - Friday, July 7th

Warm-up
800m Run
-then-
5 Rounds:
10 Walking Lunges
5 Handstand Push-ups

Strength
Strict Press 1×8 @60%, 1×8 @70%, 1xAMRAP @75%

MetCon
RX
AMRAP 6 Minutes:
2 Power Snatch, 135/95lbs
20 Double-unders
3 Power Snatch
30 Double-unders
4 Power Snatch
40 Double-unders
etc…

SCALED
-95/65lb snatch
-x2 single-unders

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

A. Big Kips on the Rings 7x5
+
3 Attempts at max set of Bar Muscle-ups
(rest 3-5 mins between efforts)

B. Bar Pull Down 4x10
(rest 2- mins between sets)

CF LITE

Warm-up
400m Run
-then-
5 Rounds:
10 Walking Lunges
10 HR Push-ups

Strength
3 Rounds:
10 DB Strict Press
10 KB Romanian Deadlifts
45sec. Side Plank (each side)

MetCon
AMRAP 9 Minutes:
2 DB Power Snatch
20 Mountain Climbers
4 DB Power Snatch
30 Mountain Climbers
6 DB Power Snatch
40 Mountain Climbers
etc...

WOD938 - Thursday, July 6th

Warm-up
Coaches Choice

MetCon
RX
5 Rounds for Max Reps:
3min. Calorie Row
2min. Burpee Box Jump-overs, 24/20”
Rest 1min.

SCALED
-20/16" box or lower

LITE
3 Rounds for Max Reps:
3min. Calorie Bike
2min. Burpees to plate
Rest 1min.

Strength
Make up a lift you missed earlier in the week

A. Front Squat 4×8 @65-75%

B. Squat Clean Complex 4x3
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 3 total jerks per set)

C. Sumo Deadlift 10×3 @60% of 3RM
(speed work - no bounce - silent)

IMG_2024.JPG

WOD937 - Wednesday, July 5th

Warm-up
3 Rounds:
25 Banded Good Mornings
20 OH Walking Lunges w/ plate

Strength
Sumo Deadlift 10×3 @60% of 3RM
(speed work - no bounce - silent)

MetCon
RX
AMRAP 9 Minutes:
8 Front Rack Lunges, 135/95lbs
15 Wallballs, 20/14lbs
8 Front Rack Lunges
15 Pull-ups

SCALED
-95/65lb lunges or less
-band assisted pull-ups

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

A. Kipping Rind Dips 7x7
(rest 60-90sec. between sets)

B. Horizontal Ring Rows 5x10

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
6 KB Romanian Deadlifts
8 Single-arm DB Strict Press (each arm)
100m Farmers Carry

MetCon
AMRAP 9 Minutes:
6 Front Rack DB Lunges
12 Wallballs
6 Front Rack DB Lunges
12 Ring Rows

IMG_2023.JPG

WOD936 - Tuesday, July 4th

OPEN GYM

Weakness Warm-up
For Time:
60 Bar Facing Burpees
(7min. cap)

Strength
Squat Clean Complex 4×3
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 3 total jerks per set)

MetCon
RX
AMRAP 20 Minutes:
9 Handstand Push-ups
12 Calorie Row
15 Box Jump-overs, 24/20″

SCALED
-4/2" deficit push-ups
-20/16" box or lower

Side Work (optional)
Accumulate 7 Minutes:
Dead Hang from a Pull-up Bar
(every time you break, 10 burpees)

CF LITE

Warm-up
10min. Steady Bike or Row
-then-
Couch Stretch, 2min./side

MetCon
AMRAP 9 Minutes:
12 KB Swings
9 Goblet Squats
6 Burpees