WOD1384 - MONDAY - DECEMBER 17th

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Warm-up
3 Rounds:
Run 200m
20 Leg Swings per side
:30 Handstand Hold or Plank Hold

Strength
Power Clean Singles @70-75%
Drop and Reset
5 Rounds:
:60 max rep singles and 2:00 rest.

LITE = USE DBs or Max KB swings.

Conditioning
RX
For Time
1 Mile Run
20 Front Squat 145/100lbs
20 HSPU
15 Front Squat
15 HSPU
10 Front Squat
10 HSPU

Scaled: Lighter weight, Deficit Push-ups
Lite= Run 800-1200m, DB Front Squats, HR Push-ups

Extra
For Time
5 Rounds
4 Muscle Ups
8 Clean and Jerk 135/95lbs
Rest :90

WOD1383 - SATURDAY - DECEMBER 15th

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OCF PARTNER WOD

Warm-up:
Coaches Choice

Metcon:

In teams of two, alternating each movement, 20 min AMRAP:

20 Wall Ball (20/14)
20 KB Swings (53/35)
200m Run

Scaled = Lighter weight on WB/KB
Lite = Air Squats

Strength (optional):
Find a 1RM Push Jerk
You need this number for new cycle.


OPEN GYM WOD

Warm-up:
10 Rounds
:10 Handstand Hold
8 1-Arm Push Jerks with dumbbell, right arm
8 1-Arm Push Jerks with dumbbell, left arm
8 Jumping Lunges

Strength
Find a 1RM Push Jerk

Conditioning
RX
30-20-10
Push Ups
Box Jump Overs 24/20"
Alt DB Snatch 50/35lbs

Extra
AMRAP 3:00 x 3, Rest 2:00

100' DB Walking Lunge w/ 50/35s (50’ R-Arm OH, 50' L-Arm OH)
Max Rep Double-unders in remaining time

WOD1382 - FRIDAY - DECEMBER 14th

OCF WINTER CYCLE TEST WEEK DAY 4

Warm-up:
AMRAP 10 Minutes
10 Romanian Deadlifts with light weight
10 Lateral Bar Hops, side-to-side
Row 150m or bike 300m.

Strength
1 Max Set Deadlift reps @ 275/185lbs

Scaled = Find a lighter but challenging weight.
Lite = Find a challenging double KB deadlift and find max set.

Conditioning
RX
AMRAP 5 Minutes
50' Shuttle
(25' out and back)
5 Chest to Bar Pull Ups (Scaled = Pull-ups/Assisted Pull-ups) (Lite= Ring Rows)
Rest 5:00
-then-
AMRAP 5 Minutes
50' Shuttle (25' out and back)
5 TTB (Scaled/Lite = Hanging Knee Raises).

Extra
2 Rounds
Run 1 Mile
Row 2k


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WOD1381 - THURSDAY - DECEMBER 13th

Warm-up:
800m Jog
-then-
2 min Couch Stretch (each side)

Metcon
5 Rounds For Time:
20 Burpees to 6” target
400m Run or 500m Row
90sec. Rest

CF LITE/POWER

Warm-up:
Same class. 

Metcon:
7 Rounds For Time:
10 Burpees
200m Run
30-45sec. Rest

Strength:
Make up a lift you missed earlier in the week

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WOD1380 - WEDNESDAY - DECEMBER 12th

OCF WINTER CYCLE - TEST WEEK - DAY 3

Warm-up:
Every Minute on the Minute for 8 Minutes
8 Wall Balls
15 Double Unders

Scaled/Lite: 30 Singles.

Strength
1RM Misfit Snatch Complex:
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat

LITE: 3x12 Alt. DB Snatch with 150m row btw sets.

Conditioning
RX
AMRAP 12 Minutes:
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups

Scaled/Lite: Ring Dips/ 180 Single Unders

Extra
3 Rounds
:90 Max Rep Alt Pistols Rest :60
:90 Max Rep Lateral Bar Burpees Rest :60

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WOD1379 - TUESDAY - DECEMBER 11th

DAY 2 - Winter Cycle - TEST WEEK

Warm-up:
3 Rounds
:30 Plate Hold Overhead
10 Plate Clean and Jerks 45/25lbs
10 Overhead Walking Lunges with the plate overhead

Strength:
5RM Back Squat

Lite= 5x5 heavy goblet squats. 150m row btw sets.

Conditioning:
5 Rounds
1 Rope Climbs
15 Shoulder to OH 135/95lbs

Scaled/Lite: 5 CTB pull-ups or any version of pull-up. Use DBs for Lite.

Extra Work:

AMRAP 20 Minutes Max Distance in Assault Bike

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WOD1378 - MONDAY - DECEMBER 10th

NEW OCF WINTER CYCLE & TESTING WEEK

Warm-up:
2 Rounds:
20 Calories on the Bike or Rower
10 Tall Box Jumps (step down)

Strength:
1RM Misfit Clean Complex:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

*LITE = Use DB to perform this complex.

Conditioning
RX
2 Rounds:
40/30 Calorie Row or Bike
20 Hang Clean and Jerk 115/75lbs

*Lite = use DBs for the C+J

Extra:
Every 3:00 Until Failure 30:00 Cap
Row 500m
6 Strict HSPU*

Add 2 HSPU Per Round

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WOD1377 - SATURDAY - DECEMBER 8th

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Warm-up:
Coaches Choice.

Metcon:
RX
30 Minute AMRAP:
1000m Row  - (switch every 250m)
42 KB Swings (53/35) 
30 Box Jump Overs
18 Pull-Ups

*Break up anyway you want but try to keep reps even.

Scaling = lighter KB and Assisted Pull-ups or Ring Rows

OPEN GYM WOD

2019 OCF Cycle 2 –Test Week Day 5 -

Warm-up

AMRAP 5 Minutes
Run 400m
25 Box Jumps 20/16″
Max Wallballs

Stretch: Ankles/Calves

Strength

Find 1RM Jerk from Blocks or Rack
Focus on footwork and bending that back knee while building to your 1RM. Keep that pattern the same no matter the weight.

Then

“For Time”
20 Power Clean + Split Jerk at 80% of Jerk Max
During the Power Clean and Split Jerks, catch the Clean and then set up for the Jerk. Don’t rush into it from the catch position.

Met-Con
AMRAP 5 Minutes
25 Double Unders
10 Shoulder to Overhead 95/65lbs

WOD1376 - FRIDAY - DECEMBER 7th

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2019 OCF Cycle 2 – RE-TEST Week Day 4

Warm-up:
4 Steady Rounds
15 Dumbbell Thrusters (light)
15 Push Ups
15/10 Calorie Bike or Row

Strength:
Find a 1RM Front Squat

LITE:
Build up to heavy front Rack DB squat or heavy barbell front squat. Perform 5x5 at a challenging weight.

Metcon:
RX
For Time:
15 Handstand Push-Ups
15 Power Snatch 75/55lbs (RX+ = 95/65)
12/12 9/9 6/6 3/3

SCALED/LITE:
Push Ups instead of HSPU.
Alternating DB Snatches.

Sidework:
“Lynne”
5 Rounds:
Max Rep Bench @ Bodyweight (or less)
Rest 2:00
Max Rep Strict Pull Ups
Rest 2:00
*More Options:
Dumbbell Bench instead of Barbell
Any scale for Pull Ups

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WOD1375 - THURSDAY - DECEMBER 6th

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Warm-up:
800m Jog or 1000m Row
-then-
2min each side Couch Stretch
-then-
Warm-up and extra mobility for Metcon.

Metcon:
25 Minute AMRAP of:
5 Toes to Bar
10 Burpees to Target
15 Wall Ball (20/14)
20 Calorie Row or Bike

Scaling:
Use a lighter DB and sub hanging knee raises.

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WOD1374 - WEDNESDAY - DECEMBER 5th

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2019 OCF Cycle 2 – RE-TEST Week Day 3

Warm-up:
3 Steady Rounds
80′ Handstand Walk or 45 sec. handstand or plank hold.
8 Strict Handstand Push-Ups or 16 push-ups
Row 500m or Run 400m

Strength:
Find 1RM Clean
-Then-
AMRAP 5 Minutes
Max Rep Squat Clean @85%

LITE:
12 Min AMRAP:
12 DB Power Cleans
200m Run/Jog

Metcon:
RX
AMRAP 4 Minutes x 3
Row 500m/400m
15 Deadlifts 225/155lbs
Max CTB Pull-ups in Remaining Time (RX+ = Rope Climbs)
Rest 2:00

Score is the total number of pull-ups or rope climbs.

SCALED/LITE:
Run 400m or Bike 1000m/800m
Lighter Deadlifts or Double KB Deadlift
Pull Ups or Ring Rows in place of Rope Climbs (choose one)

Sidework:
For Time:
400m Sandbag or Odd Object Carry (any way)

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WOD1373 - TUESDAY - DECEMBER 4th

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2019 OCFCycle 2 – Re-Test Week Day 2

Warm-up:
AMRAP 4 Minutes
8 Goblet Squats
6 Burpees
Bike 8/6 Calories
Then
Couch Stretch
2:00/side

2. Strength
Find a 3RM Back Squat

LITE:
5x5 Back Squat or Heavy goblet squats

Metcon:
RX

3 Rounds:
12 Thrusters 105/70lbs (RX+ 135/95)
15 Bar Facing Burpees
15 Toes to Bar

SCALED/LITE:
Lighter Thrusters or DB Thrusters
Sit Ups instead of T2B

Side Work: 
Row 2k
Rest 5:00
Row 500m x 3
Rest :60
*At exact 500m average time as your 2k pace

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WOD1372 - MONDAY - DECEMBER 3rd

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- RETEST WEEK - DAY 1

Warm-up:
Weakness Warm-Up:
Run 1 Mile
*Note your time.

Strength:
Find 1RM Snatch
-Then-
AMRAP 5 Minutes
Max Rep Squat Snatch @85%

LITE
12 Min AMRAP:
12 Alternating DB Snatches
Slow 200m Jog.

Metcon:
RX
For Time:
100/60 Calories on Assault Bike or Rower
50 Wallballs 20/14lbs
25 Dumbbell Box Step Overs 50/35s, 24/20″

SCALED= Use lighter WB and DB
LITE=
70/40 Calories

Side Work: 
For Time:
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)

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WOD1371 - SATURDAY - DECEMBER 1st

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Warm-up
Coaches Choice.

MetCon
In teams of two, only one teammate works at a time
AMRAP 25 Minutes:
400m Run (together)
30 Wall Ball (20/14)
20 Burpee to target
*Split up reps evenly.

SCALED
-lighter DB

LITE
In teams of two, only one teammate works at a time
AMRAP 25 Minutes:
400m Run (together)
40 KB Swings
40 Sit-ups

OPEN GYM WOD

Warm-up:
AMRAP 4 Minutes
40′ Handstand Walk
30 Box Jump Overs
Max Distance on Bike

Mobility: Couch Stretch 2:00/side

Strength:
Pause Front Squats
1-1-1-1-1
1 full second pause in the bottom

Metcon
For Time
25 Front Squats 185/135lbs
100′ Handstand Walk
25 Front Squats

Scaling Options:
Lighter Front Squats
:60 HS Hold instead of Walk

 

WOD1370 - FRIDAY - NOVEMBER 30th

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Warm-Up:
3 Steady Rounds
1k Bike or 500m Row
15 Empty Bar Good Mornings
15 Empty Bar Push Press

Strength:
Push Press
4×2 @ 90%

LITE = 5x5 DB Push Press

3. Met-Con
RX
AMRAP 15 Minutes
20 Alternating DB Snatch (55/35) (RX+ 70/50)
15 Box Jump Overs (24/20)
10 Pull-ups (RX+ = CTB pull-ups)

LITE = Lighter DB & Ring Rows.

Sidework:
5 Rounds
15 Overhead Squats 115/85lbs
15 Lateral Bar Burpees
100′ Farmers Carry
(Heavy AF)
Rest 2:00

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WOD1369 - THURSDAY - NOVEMBER 29th

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Warm-up:
EMOM for 8 mins:
4 Burpees
8 Air Squats
*on your 8th air squat hold the bottom until next minute.

MetCon
4 Rounds For Time:
2k Bike or 1000m Row or 800m Run
20 Burpee Box Jump Overs (24/20
2min. Rest
(alternate starting movements = Burpees and Rower/Bike/Run)

LITE
6 Rounds For Time:
500m Row or 400m Run
15 Burpees Step-ups
90sec.
(alternate starting movements)

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WOD1368 - WEDNESDAY - NOVEMBER 28th

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WEIGHTLIFTING WEDNESDAY

Warm-Up
Straight Through:
25 Dumbbell Deadlift
25 Dumbbell Hang Cleans
25 Dumbbell Push Press
Row 500m

Strength:
A. Back Squat 4×6 @75%+
5-10lbs Heavier than last week

B.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee & drop and reset
Then
Squat Clean
7×1 @ 90%+

Sidework/LITE Metcon:
3 Rounds:
40 Push-Ups
40 Sumo DLHP 75/55lbs
400m Run
Rest 2:00

LITE = Use KB for Sumo DLHP

WOD1367 - TUESDAY - NOVEMBER 27th

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Warm-up:
1k Row
20 Strict Pull Ups or Assisted Strict
Stretch: Twisted Cross 2:00/side

Strength (Accessory)
4 Rounds
Max Effort Farmers Hold AHAP (RX+ Hug Heavy D-ball or Stone)
Rest as needed

Metcon:
RX
3 Rounds
5 Squat Snatch 155/105lbs
6 Bar Muscle Ups
Run 200m

SCALED = 135/95 or lighter & 2x CTB Pull-ups

LITE:
3 Rounds
10 Alternating DB Squat Snatch (AHAP)
15 Ring Rows or Pull-ups
Run 200m

Side Work:
“Perfect Pace”
Ski or Row 1000m/850m x 3
Rest 3:00
Hold 2k PR Pace

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WOD1366 - MONDAY - NOVEMBER 26th

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Warm- Up
3 Steady Rounds
10 Push-ups
15 AB Mat Sit Ups
20 Alternating Jumping Lunges
250m Row or 500m Bike

Strength:
Squat Snatch
6×3 @ 75-80%

LITE = 6x6 alt. DB Snatch w/ 150m Row Sprints btw sets.

Metcon:
4 Rounds
15 Power Cleans 135/95lbs
20 Bar Facing Burpees
25/15 Calories on Bike or Rower

LITE = Use Heavy DBs for Power Cleans

Sidwork:
AMRAP 2:00 x 5
10 Strict Handstand Push-Ups (:60 cap)
Max Distance Back Rack Lunges 185/125lbs in remaining time
Rest 2:00

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WOD1365 - SATURDAY - NOVEMBER 24th

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OCF PARTNER WOD

 Warm-up

Coaches Choice

MetCon
In teams of two, alternate movements
AMRAP 30 Minutes:
400m Run
30 Box Jumps-overs, 24/20″
30 Wallball, 20/14lbs

Scaling
-lower box height
-less weight on med-ball

LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
200m Run
20 Step-ups
20 Wallball

OPEN GYM WOD

Warm-up
AMRAP 4 Minutes
16 Kettlebell Snatch 53/35lbs (8/side)
8 Burpee Pull Ups
Stretch: Couch Stretch 2:00/side

Strength
Back Squat
Speed Work
8×3 @ 67.5%

Met-Con
AMRAP 10 Minutes
Row 200m
20 Pistols
10 Clean and Jerk 155/105lbs

Sidework
For Time:
Row 5k