WOD876 - Tuesday, April 25th

Warm-up
400m Row (HARD)
-then-
5 Rounds w/ an Empty Bar:
4 Hang Power Snatch
6 Overhead Squats

Strength
Squat Snatch 5×3 @60-90%

MetCon
RX
4 Rounds For Time:
15 Bar Facing Burpees
12 Overhead Squats, 95/65lbs
9 Ring Dips

SCALED
4 Rounds For Time:
12 Burpees
9 Overhead Squats, 75/55lbs
6 Ring Dips

Side Work (optional)
Romanian Deadlift 4×8

CF LITE

Warm-up
400m Row (HARD)
-then-
5 Rounds:
8 KB Swings
8 Goblet Squats

Strength
4 Rounds:
6-8 Single-leg KB Deadlift (each leg)
10 Step-ups w/ farmers hold (each leg)

MetCon
AMRAP 10 Minutes:
15 KB Swings
10 Burpees
5 Strict Pull-ups

Accessory
Every 2 Minutes for 10 Minutes:
15-20 Push-ups

WOD875 - Monday, April 24th

Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
20sec. Superman Hold
15 Calorie Row
20 Walking Lunges

Strength
Pause Front Squat 4×10

MetCon
RX
“Jackie”
1k Row
50 Thrusters, 45/35lbs
30 Pull-ups

SCALED
2 Rounds For Time:
500m Row
25 Thrusters, 45/35lbs
15 Pull-ups

Side Work (optional)
Weighted Strict Ring Dips 10x3

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
8-10 DB Strict Press
30-40sec. Hollow Hold

MetCon
5 Rounds For Time:
250/200m Row
10 DB Push Press
Rest 2:1

Accessory
Every 2 Minutes for 10 Minutes:
20 Russian KB Swings

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WOD874 - Saturday, April 22nd

Warm-up
Coaches Choice

MetCon
In teams of 3, AMRAP 30 Minutes:
800m Med Ball Run
-then-
Partner 1: 5 Power Cleans + 10 Toes to Bar + 15 Wallball
Partner 2: Push-up Hold
Partner 3: Rest

RX
-20/14lb Med. Ball
-135/95lb Power Clean

SCALED
-14/10lb. Med. Ball
-115/75lb Power Clean
-Sub. Knees to Elbows for Toes to Bar

LITE
In teams of 3, AMRAP 30 Minutes:
800m Run (together)
-then-
Partner 1: 5 KB Swings + 10 Sit-ups + 15 Wallball
Partner 2: Push-up Hold
Partner 3: Rest

OPEN GYM

Warm-up
5min. Steady Bike
-then-
3 Rounds:
10 Empty Bar Push Press
10 Empty Bar Pause Overhead Squats

Strength
Power Snatch 6×2, AHAP

MetCon
RX
4 Rounds For Time:
400m Run
20 Shoulder to Overhead, 115/75lbs
10 Squat Clean, 115/75lbs

SCALED
6 Rounds for Time:
200m Run
10 Shoulder to Overhead, 95/65lbs
5 Squat Clean, 95/65lbs

Side Work (optional)
Accumulate 7 Minutes:
Dead Hang from a Pull-up bar

WOD873 - Friday, April 21st

Warm-up
3 Rounds:
200m Run
10 Box Jumps
10 Ring Dips

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

MetCon
RX
For Time:
21 Handstand Push-ups
21 Power Snatch, 95/65lbs
21 Burpee Box Jump-overs, 24/20″
15 Handstand Push-ups
15 Power Snatch, 115/75lbs
15 Burpee Box Jump-overs, 24/20″
9 Handstand Push-ups
9 Power Snatch, 135/95lbs
9 Burpee Box Jump-overs, 24/20″

SCALED
For Time:
21 Deficit Push-ups, 4/2"
21 Power Snatch, 75/55lbs
21 Burpee Box Jump-overs, 20/16″
15 Deficit Push-ups, 4/2"
15 Power Snatch, 95/65lbs
15 Burpee Box Jump-overs, 20/16″
9 Deficit Push-ups, 4/2"
9 Power Snatch, 115/75lbs
9 Burpee Box Jump-overs, 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)

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
6-8 Bulgarian Goat Bag Swings
60sec. Double-under Practice

MetCon
For Time:
20 Calorie Bike
20 Wallball
20 Toes to Bar
40 KB Swings
20 Toes to Bar
20 Wallball
20 Calorie Bike

Accessory
Every 5 Minutes for 15 Minutes:
2 Turkish Get-ups (each arm)

WOD872 - Thursday, April 20th

Warm-up
Alternating EMOM for 8 Minutes:
5 Wall Walk
30 Double-unders

MetCon
RX
3 Rounds For Time:
800m Run
100 Double-unders
1k Row
Rest 3min.

SCALED
5 Rounds For Time:
400m Run
50 Double-unders or 100 single-unders
500m Row
Rest 90sec.

LITE
3 Rounds For Time:
400m Run
50 single-unders
500m Row
Rest 90sec.

Strength
Make up a lift you missed earlier in the week

A.
Pause Front Squat 4x12

B.
 Squat Clean 5x3 @60-90%

C.
Split or Push Jerk 5x3 @70-80%

IMG_1937.JPG

WOD871 - Wednesday, April 19th

Warm-up
10 Wall Walk into 3sec. Nose & Toes Handstand Hold
30 Sit-ups
30 Calorie Row

Strength
Split or Push Jerk 5×3 @70-80%

MetCon
RX
AMRAP 7 Minutes - Climb the Ladder:
3 Toes to Bar
3 Power Snatch, 95/65lbs
6,6,9,9,12,12 etc..

SCALED
AMRAP 7 Minutes - Climb the Ladder:
3 Knees to Elbows
3 Power Snatch, 75/55lbs
6,6,9,9,12,12 etc..

Side Work (optional)
3 Rounds For Time:
200m Empty Sled Drag
15 Stone Over Shoulder, AHAP

CF LITE

Warm-up
15 HR Push-ups into 3sec. Plank Hold
30 Sit-ups
30 Calorie Row

Strength
3 Rounds:
4-6 Strict Pull-ups
6-8 Pause Goblet Squats
30sec. Side Plank (each side)

MetCon
3 Rounds For Time:
400m Run
10 Strict Pull-ups
10 Strict Handstand Push-ups

Accessory
Every 2 Minutes for 12 Minutes:
30sec. Side Plank
(alt. sides every 2min.)

IMG_1936.JPG

WOD870 - Tuesday, April 18th

Warm-up
Banded Overhead Distraction, 2min./side
-then-
30 Push-ups
-then-
3 Rounds w/ an Empty Bar:
10 High Hang Power Clean
10 High Hang Squat Clean
10 Low Hang Squat Clean

Strength
Squat Clean 5×3 @60-90%

MetCon
RX
4 Rounds For Time:
15 Alt. DB Snatch, 55/35lbs
15 Box Jumps, 24/20″
(RX+ 70/55lb DB snatch)

SCALED
4 Rounds For Time:
15 Alt. DB Snatch, 35/15lbs
15 Box Jumps, 20/16″

Side Work (optional)
Romanian Deadlift 4x8

CF LITE

Warm-up
Banded Overhead Distraction, 2min./side
-then-
30 HR Push-ups
-then-
3 Rounds:
10 KB Swings
20 Goblet Squats

Strength
4 Rounds:
20 Step-ups w/ farmers hold
10-12 Ring Rows

MetCon
AMRAP 12 Minutes:
12 Wallball
12 Burpees
Rest 1:1

Accessory
Every 2 Minutes for 10 Minutes:
12-15 Push-ups

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WOD869 - Monday, April 17th

Warm-up
800m Run
-then-
30 Empty Bar Good Mornings
30 Empty Bar Thrusters

Strength
Pause Front Squat 4×12

MetCon
RX
“Grace”
For Time:
30 Clean & Jerk, 135/95lbs

SCALED
For Time:
30 Clean & Jerk, 115/75lbs

Side Work (optional)
1 up to 12 Reps For Time:
Unbroken Strict Handstand Push-ups

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
6-8 Single-leg KB Deadlift (each leg)
6-8 Single-arm DB Strict Press (each arm)

MetCon
AMRAP 8 Minutes:
100m Run
15 KB Swings

Accessory
Every 2 Minutes for 10 Minutes:
8-10 Strict Toes to Bar

IMG_1933.JPG

WOD868 - Saturday, April 15th

Warm-up
Coaches Choice

MetCon
RX
AMRAP 3 Minutes x5:
10 DB Snatch, 55/35lbs
10 Box Jump-overs, 24/20"
10 CTB Pull-ups
(rest 3min. between AMRAP's)

SCALED
AMRAP 3 Minutes x5:
10 DB Snatch, 55/25lbs
10 Box Jump-overs, 20/16"
10 Pull-ups
(rest 3min. between AMRAP's)

LITE
AMRAP 3 Minutes x5:
10 DB Snatch
10 Box Step-overs
5 Strict Pull-ups
(rest 3min. between AMRAP's)

OPEN GYM

Warm-up
Couch Stretch, 2min./side
-then-
50 Push-ups in sets of 5
-then-
30/20 Calorie Bike (HARD)

Strength
Find a 3RM Back Squat
(no oly’s, belt, or sleeves)

MetCon
RX
AMRAP 6 Minutes:
4 Muscle-ups
8 Deadlift, 225/155lbs

SCALED
AMRAP 6 Minutes:
6 Ring Dips
8 Deadlift, 185/135lbs

Side Work (optional)
Accumulate 7 Minutes:
Nose & Toes Handstand Hold

WOD867 - Friday, April 14th

Warm-up
3 Rounds:
20 Empty Bar Overhead Squats
15 Calorie Row
10 Box Jumps (no bounding)

Strength
Find a 1RM Power Clean

MetCon
RX
AMRAP 12 Minutes:
60 Bar Facing Burpees
40 Box Jump-overs, 24/20″
20 Overhead Squats, 115/75lbs

SCALED
AMRAP 12 Minutes:
30 Burpees
20 Box Jump-overs, 20/16″
10 Overhead Squats, 95/65lbs

Side Work (optional)
12 Rounds For Time:
25m Prowler Push
25m Back Rack Yoke Carry
(weight should be moderate) 

CF LITE

Warm-up
Same as class

Strength
Every 2 Minutes for 16 Minutes:
4-6 DB Strict Press

MetCon
Alternating EMOM for 21 Minutes:
15 Russian KB Swings
15 DB Push Press
40-50 Double-unders

WOD866 - Thursday, April 13th

Warm-up
400m Run
15 Toes to Bar
200m Run
10 Toes to Bar
100m Run
5 Toes to Bar

MetCon
RX
For Time:
750m Row
50 Burpees Over Rower
750m Row

SCALED/LITE
For Time:
500m Row
30 Burpees
500m Row

Strength
Make up a lift you missed earlier in the week

A.
Find a 1RM Front Squat

B.
Find a 1RM Squat Snatch

C.
Find a 1RM Jerk
(split or push)

IMG_1930.JPG

WOD865 - Wednesday, April 12th

Warm-up
3 Rounds:
10 Russian KB Swings
8 Burpees
30 Double-unders

Strength
Find a 1RM Jerk
(split or push)

MetCon
RX
“Helen”
3 Rounds For Time:
400m Run
21 KB Swings, 53/35lbs
12 Pull-ups

SCALED
6 Rounds For Time:
200m Run
10 KB Swings, 44/26lbs
6 Strict Pull-ups

Side Work (optional)
Romanian Deadlift 3×10

CF LITE

Warm-up
Same as class

Strength
6 Rounds:
12 Strict Pull-ups
30sec. Handstand Hold

MetCon
3 Rounds for Max Reps/Calories:
3min. Calorie Row
2min. of Strict Handstand Push-ups
1min. of Strict Pull-ups
Rest 3 minute

Accessory
Accumulate 4 Minutes:
Hollow Hold
(10min. cap)

IMG_1929.JPG

WOD864 - Tuesday, April 11th

Warm-up
3 Rounds:
10 Empty Bar Power Position Squat Snatch
10 Empty Bar Snatch Balance
500m Row

Strength
Find a 1RM Squat Snatch

MetCon
RX
21-15-9 Reps For Time:
Power Cleans, 115/75lbs
Handstand Push-ups

SCALED
21-15-9 Reps For Time:
Power Cleans, 95/65lbs
Deficit Push-ups, 4/2"

Side Work (optional)
For Time:
150/125 Calorie Bike

3 Scores:
checkpoint 1: 50/25cal.
checkpoint 2: 100/50cal.
checkpoint 3: 150/100cal.

CF LITE

Warm-up
3 Rounds:
10 KB Swings
10 Goblet Squats
500m Row

Strength
4 Rounds:
20 Step-ups w/ Farmers Hold
Rest 3min.

MetCon
For Time:
30 Calorie Bike
25 DB Thrusters
20 Strict Pull-ups

Accessory
4 Rounds:
60sec. Max Rep Hand-release Push-ups
Rest 3min.

IMG_1928.JPG

WOD863 - Monday, April 10th

Warm-up
3 Rounds:
400m Run
20 Step-ups

Strength
Find a 1RM Front Squat

MetCon
RX
For Time:
30 Front Squats, 135/95
500m Row
30 Shoulder to Overhead, 135/95
500m Row

SCALED
2 Rounds For Time:
15 Front Squats, 115/75
250m Row
15 Shoulder to Overhead, 115/75
250m Row

Side Work (optional)
For Time:
50 Strict Pull-ups

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 Single Arm DB Row (each arm)
10 Single Leg KB Deadlift (each leg)

MetCon
AMRAP 9 Minutes:
300/250m Row
10 Left Arm DB Push Press
10 Right Arm DB Push Press

Accessory
Accumulate 3 Minutes:
Nose & Toes Handstand Hold
(8min. cap)

IMG_1927.PNG

WOD862 - Saturday, April 8th

Warm-up
Coaches Choice

MetCon
RX
In team of two, alternate rounds
AMRAP 8 Minutes:
8 Deadlifts, 225/155lbs
8 CTB Pull-ups
-Rest 4 min.-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20″
8 Ring Dips
-Rest 4 min.-
AMRAP 8 Minutes:
8 Ground to Overhead, 135/95lbs
8 Toes to Bar

SCALED
In team of two, alternate rounds
AMRAP 8 Minutes:
8 Deadlifts, 185/135lbs
8 Pull-ups
-Rest 4 min.-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 20/16″
8 Bench Dips
-Rest 4 min.-
AMRAP 8 Minutes:
8 Ground to Overhead, 115/75lbs
8 Knees to Elbows

LITE
In team of two, alternate rounds
AMRAP 8 Minutes:
16 KB Swings
8 Strict Pull-ups
-Rest 4 min.-
AMRAP 8 Minutes:
8 Burpee Box Step-ups
8 Bench Dips
-Rest 4 min.-
AMRAP 8 Minutes:
8 Alt. Single Arm DB Snatch
8 Sit-ups

OPEN GYM

Warm-up
3 Rounds:
10 Air Squats
10 Overhead Walking Lunges w/ plate
10 HR Push-ups

Strength
Find a 5RM Bench Press
(20min. cap)

MetCon
RX
AMRAP 10 Minutes:
12 Toes to Bar
9 Box Jump-overs, 30/24″
6 Front Squats, 155/105lbs

SCALED
AMRAP 10 Minutes:
12 Knees to Elbows
9 Box Jump-overs, 24/20″
6 Front Squats, 115/75lbs

Side Work (optional)
For Time:
3k Row
*90sec. on/90sec. off until complete

WOD861 - Friday, April 7th

Warm-up
AMRAP 7 Minutes:
10 Empty Bar Thrusters
Max set of Ring Dips
(no more than 10 per round)

Strength
EMOM Until Failure:
1 Thruster
*Increase by 10/5lbs per round

Staring Weights:
RX= 135/105lbs
SCALED= 95/65lbs

MetCon
RX
3 Rounds For Time:
20 Push Press, 75/55lbs
15 Bar Facing Burpees
20 Sumo Deadlift High Pull, 75/55lbs

SCALED
5 Rounds For Time:
12 Push Press, 75/55lbs
8 Burpees
12 Sumo Deadlift High Pull, 75/55lbs

Side Work (optional)
For Time:
50 Stone Over Shoulder, 150/100lbs
*30sec. on/30sec. off until complete

CF LITE

Warm-up
Same as class

Strength
5 Rounds:
10-15 Strict Handstand Push-ups
8-10 Single Arm DB Row (each arm)

MetCon
For Time:
50 Calorie Bike (SPRINT)

Accessory
5 Rounds:
100m Farmers Carry
16-20 Lateral Goblet Squats

WOD860 - Thursday, April 6th

Warm-up
4 Rounds:
8 HR Push-ups
10 Leg Swings (each leg)
12 Air Squats

MetCon
RX
For Time:
3k Row
*90sec. on/90sec. off until complete

SCALED
For Time:
2k Row
*90sec. on/90sec. off until complete

LITE
For Time:
1k Row
*90sec. on/90sec. off until complete

Strength
Make up a lift you missed earlier in the week

A.
EMOM Until Failure:
2 Squat Snatch
*Weight increases 10/5lbs each round
Staring Weights:
RX= 135/95lbs
SCALED= 95/65lbs

B.
EMOM for 10 Minutes:
2 Power Clean & Push Jerk, AHAP

C.
In 24 Minutes Complete
“CrossFit Total”
Find 1RM Back Squat in 8min.
Find 1RM Strict Press in 8min.
Find 1RM Deadlift in 8min.

IMG_1920.JPG

WOD859 - Wednesday, April 5th

Warm-up
3 Rounds:
200m Run
10 Squat Clean Thrusters
10 Box Jumps

Strength
In 24 Minutes Complete
“CrossFit Total”
Find 1RM Back Squat in 8min.
Find 1RM Strict Press in 8min.
Find 1RM Deadlift in 8min.

MetCon
RX
AMRAP 15 Minutes:
200m Run
12 Lateral Bar Burpees
12 Power Snatch, 115/75lbs

SCALED
AMRAP 15 Minutes:
200m Run
12 Burpees
12 Power Snatch, 95/65lbs

Side Work (optional)
6 Rounds For Time:
500m Row
Rest 1:1

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
6 Single Leg KB Deadlift (each leg)
8 DB Bench Press

MetCon
3 Rounds For Time:
500m Row
Rest 2:1
(rest twice as long as it took you to row)

Accessory
3 Rounds:
45sec. Right Side Plank
Rest 1min.
45sec. Left Side Plank
Rest 1min.

IMG_1921.JPG

WOD858 - Tuesday, April 4th

Warm-up
3 Rounds:
8 Burpee Box Jumps
8 Empty Bar Thrusters
8 Strict Pull-ups

Strength
EMOM for 10 Minutes:
2 Power Clean & Push Jerk, AHAP

MetCon
RX
For Time:
15 Power Cleans, 135/95
5 Muscle-ups
10 Power Cleans, 165/115
7 Muscle-ups
5 Power Cleans, 195/135
9 Muscle-ups

SCALED
For Time:
15 Power Cleans, 95/65lbs
10 Ring Dips
10 Power Cleans, 115/75lbs
14 Ring Dips
5 Power Cleans, 135/95lbs
18 Ring Dips

Side Work (optional)
AMRAP 2 Minutes x5:
30 Wallball, 30/20lbs
Max Rep GHD Sit-ups
*Rest 2min. between AMRAP's

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
10-12 Ring Rows
(1sec. pause w/ chest at rings)
60sec. Nose & Toes Hold

MetCon
5 Rounds For Time:
400m Run
10 Strict Pull-ups

Accessory
6 Rounds:
30sec. Hollow Hold
Rest 30sec.

WOD857 - Monday, April 3rd

Warm-up
600m Row
20 Empty Bar Overhead Squats
10 Ring Dips

Strength
EMOM Until Failure:
2 Squat Snatch
*Weight increases 10/5lbs each round

Staring Weights:
RX= 135/95lbs
SCALED= 95/65lbs

MetCon
RX
"Diane"
21-15-9 Reps For Time:
Deadlifts, 225/155lbs
Handstand Push-ups

SCALED
21-15-9 Reps For Time:
Deadlift, 185/125lb
Deficit Push-ups, 4/2"

Side Work (optional)
10 Rounds For Max Reps:
1min. Calorie Bike
Rest 1min.

CF LITE

Warm-up
Same as class

Strength
Find a 5RM Single Arm DB Strict Press in 15min.
*Alternate arms as you’re building, always starting with your non-dominant arm

MetCon
AMRAP 12 Minutes:
12 KB Strict Press
12 Double KB Front Rack Lunges
12 HR Push-ups