WOD1105 - Wednesday, January 24th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
15 Russian KB Swings, 70/53lbs
50 Double-unders

Strength
4 Rounds For Reps:
30sec. Max Power Clean to Push Jerk @55%
Rest 90sec.

*Work on T&G reps.

MetCon
AMRAP 12 Minutes:
3 Thrusters, 95/65lbs.
3 Handstand Push-ups
3 Bar Facing Burpee
6/6/6, 9/9/9, 12/12/12, etc...

Side Work (optional)
Every 3 Minutes for 15 Minutes:
20 KB Swings, 53/35lbs
15 GHD Sit-ups
10 CTB Pull-ups

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8 KB Romanian Deadlift
8 DB-SA Row (left)
8 DB-SA Row (right
45sec. Side Plank Hold (left)
45sec. Side Plank Hold (right)

MetCon
3 Rounds For Time:
20 DB Push Press
25 HR Push-ups
30 KB Swings

WOD1104 - Tuesday, January 23rd

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Gymnastic Kips
10 Strict Pull-ups
10 Calorie Row

Strength
T&G Deadlift 3x10 - AHAP

MetCon
"Open Workout 16.3"
AMRAP 7 Minutes:
10 Power Snatches, 75/55lbs
3 Bar Muscle-ups

Side Work (optional)
10 Rounds:
500m Row @2k PR pace
Rest 1min.

CF LITE

Warm-up
Same as Class

Strength
2 Rounds:
6-8 Strict Pull-ups
40sec. Push-up Hold
6-8 Landmine Rows (left)
6-8 Landmine Rows (right)
30-40sec. Hollow Hold

MetCon
AMRAP 7 Minutes:
10 Alt. DB Snatche
6 Burpees

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WOD1103 - Monday, January 22nd

METCON MONDAY IS BACK!!!!

METCON MONDAY IS BACK!!!!

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
5 Strict CTB Pull-ups
5 Kipping CTB Pull-ups
5 Wall Walks
Rest 90sec.
(RX+ 50ft. HS walk)

MetCon 1
5 Rounds For Time:
10 Deadlifts, 205/135lbs
10 Burpee Box Jump-overs, 24/20″

-rest 5min. then-

MetCon 2
4 Rounds For Time:
10 Hang Power Cleans, 155/105lbs
20 Wallball, 20/14lbs

-rest 5min. then-

MetCon 3
3 Rounds For Time:
15 Overhead Squats, 95/65lbs
15 Toes-to-Bar

Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs

CF LITE

Warm-up
Same as Class

MetCon 1
5 Rounds For Time:
10 KB Deadlifts
10 Burpee Over Box

-rest 5min. then-

MetCon 2
4 Rounds For Time:
15 DB Hang Cleans
15 Wallball

-rest 5min. then-

MetCon 3
3 Rounds For Time:
20 Goblet Squats
20 Hanging Knee Raises

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WOD1102 - Saturday, January 20th

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Warm-up
Coaches Choice

MetCon
In teams of two.
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 225/155lbs (10 each)
30 Pull-ups (15 each)

SCALED
-less weight on deadlift
-band assisted pull-ups

LITE
In teams of two.
5 Rounds For Time:
400m Run (together)
50 KB Swings (25 each)
20 Strict Pull-ups (10 each)

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
30sec. Handstand Hold/45sec. Push-up Hold
12 KB Swings

Strength
Squat Clean 4×5 @75-80%
(slow/steady 2k bike for rest between sets.)

MetCon
For Time:
30-20-10 Power Snatch, 115/75lbs
90-60-30 Sit-ups
(RX+ 135/95lb snatch)

SCALED
-less weight on snatches
-less reps on sit-ups

Side Work (optional)
5 Rounds For Reps:
1min. Max Strict Pull-ups
1min. Max Calorie Bike

WOD1101 - Friday, January 19th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
15 HR Push-ups
15 Empty Bar Thrusters

Strength
Find 5RM Back Squat

MetCon
5 Rounds For Time:
21 KB Swings, 53/35lbs
15 Burpees to 6″ target
9 CTB Pull-ups

SCALED
-lighter DB
-any pull-up scale

Side Work (optional)
AMRAP 2 Minutes x4:
20/12 Calorie Bike
Max Distance D-ball/Sandbag Bear-hug Carry, 150/100lbs
Rest 2min. between AMRAP's

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8-10 DB Bench Press
12-15 Bent-over DB Reverse Flies
6 L-sit Tuck to Extension

MetCon
5 Rounds For Time:
18 KB Swings
12 Burpees
6 Ring Rows

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WOD1100 - Thursday, January 18th

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Warm-up
Coaches Choice

MetCon
5 Rounds For Time: (20min. cap)
30 Calorie Row
20 Alt. DB Snatch, 50/35lbs
10 Strict Handstand Push-ups

SCALED/LITE
-three rounds for time
-less weight on snatches
-x2 HR push-ups for HSPU's

Accessory
Accumulate 7 Minutes: (20min. cap)
Hollow Hold
*Every time you break .5k bike.

Strength (optional)
Make up a lift you missed earlier in the week

A. Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

B.  Every 2 Minutes for 8 Minutes:
3 Misfit Snatch Complex @70%+

WOD1099 - Wednesday, January 17th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
10 Step-ups w/ DB's
10 Calorie Bike

Strength
Every 2 Minutes for 8 Minutes:
3 Misfit Snatch Complex @70%+

*Squat Snatch + OHS + Hang Squat Snatch + OHS
-OR-
Power Snatch + OHS + Hang Snatch

MetCon
AMRAP 2 Minutes x4:
DB Thrusters, 50/35lbs
Max Rep Double-unders
Rest 2min. between AMRAP's

*Thrusters Reps.
R1 = 25 reps, R2 = 20 reps, R3 = 15, R4 = 10

SCALED
-less weight on thrusters
-max single-unders

Side Work (optional)
Push Jerk 5×3 @85%

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
10 Russian Step-ups (each leg)
10 Strict Ring Dips
10-12 Barbell Roll Outs

MetCon
AMRAP 2 Minutes x4:
Wallball
Max Rep Mountain Climbers
Rest 2min. between AMRAP's

*Wallball Reps.
R1 = 20 reps, R2 = 15 reps, R3 = 10, R4 = 5

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WOD1098 - Tuesday, January 16th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Strict Pull-ups
15 Calorie Row

Metcon
AMRAP 8 Minutes:
8 Hang Power Cleans, 125/85lbs
8 Handstand Push-ups
(RX+ 155/105lb HPC)

SCALED
-less weight on cleans
-12 HR push-ups for HSPU's

Accessory
3 Rounds For Reps:
90sec. Max Box Jump-overs, 24/20″
Rest 30sec.
90sec. Power Snatch, 95/65lbs
Rest 30sec.

SCALED
-shorter box
-less weight on snatch

Side Work (optional)
Deadlift 3x18
(light to moderate)

CF LITE

Warm-up
Same as Class

Metcon 1
AMRAP 8 Minutes:
8 DB Hang Power Cleans
8 HR Push-ups

MetCon 2
3 Rounds For Reps:
90sec. Max Box Step-overs
Rest 30sec.
90sec. Alt. SA DB Power Snatch
Rest 30sec.

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WOD1097 - Monday, January 15th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
5 Steady Rounds:
10 Banded Good Mornings
5 Pause Goblet Squats (light)

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
7 Rounds For Time:
15/9 Calorie Bike
15 SDHP, 75/55lbs

Side Work (optional)
4 Rounds For Reps:
2min. Max Power Clean Singles @75%+
Rest 3min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds
8 Pause Goblet Squats (heavy)
5 SA DB Push Press + 150ft. Waiter’s Walk (left)
5 SA DB Push Press + 150ft. Waiter’s Walk (right)

MetCon
7 Rounds For Time:
12/8 Calorie Row
12 KB SDHP

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WOD1096 - Saturday, January 13th

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Warm-up
Coaches Choice

MetCon
In teams of two, alternating movements.
AMRAP 30 Minutes:
50 Air Squats
40 KB Swings, 53/35lbs
30 Shoulder to Overhead, 95/65lbs
20 Burpees to 6" target
10 Strict Pull-ups

SCALED
-less weight on KBS & STO
-band assisted pull-ups

LITE
In teams of two, alternating movements.
AMRAP 30 Minutes:
25 Air Squats
20 Mountain Climbers
15 KB Swings
10 Burpees
5 Strict Pull-ups or Ring Rows

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
30sec. Squat Hold
12 OH Walking Lunges w/ plate

Strength
Squat Snatch 4×5 @70-75%
*Jog 800m for rest between sets.

MetCon
For Time:
40 Wallballs, 20/14lbs
120 Double-unders
10/7 Bar Muscle-ups
120 Double-unders
40 Wallballs
(RX+ 30/20lb medball)

SCALED
-less weight on wallball
-lateral bar hops for DU's
-x2 CTB pull-ups for bar MU's

Side Work (optional)
Alt. EMOM for 20 Minutes:
250/200m Row
12 DB Ground to OH, 35/25lbs (each hand)
(RX+ 50/35lb DB's)

WOD1095 - Friday, January 12th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
18 Sit-ups
12 Handstand Push-ups

Strength
Front Squat 3x8 @60%+

MetCon
3 Rounds For Time:
20 Push-ups
10 Deadlift, 245/165lbs
20 CTB Pull-ups
10 Deadlift
Rest 3min.
(RX+ 315/225lb DL)

SCALED
-less weight on deadlift
-chin-over-bar pull-ups, band assisted or ring rows

Side Work (optional)
5 Rounds:
2/1.5k Bike
Max Rep Strict Handstand Push-ups

CF LITE

Warm-up
Same as Class

MetCon
AMRAP 15 Minutes:
500m Row
20 Goblet Squats
10 SA KB/DB Push Press (left)
10 SA KB/DB Push Press (right)
-rest 5min. then-
AMRAP 15 Minutes:
400m Run
40 HR Push-ups
20 Wallball

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WOD1094 - Thursday, January 11th

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Warm-up
Coaches Choice

MetCon
5 Rounds For Time: (20min. cap)
1k Assault Bike
30 KB Swings, 53/35lbs

SCALED/LITE
-three rounds for time
-less weight on KB swings

Accessory
Accumulate 7 Minutes: (20min. cap)
Push-up Hold
*Every time you break 250m row.

Strength (optional)
Make up a lift you missed earlier in the week

A. Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

B. Rest Pause Strict Press

*Three max sets of DB press with approximately 25% 1RM barbell press in each hand. After each max set, place the DB's down and take 15 slow deep breaths before performing the next set.

C. Every 90 Seconds for 9 Minutes:
2 Misfit Clean Complex @70%+

*Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
-OR-
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk

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WOD1093 - Wednesday, January 10th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
10 DB Push Press
15 Calorie Row

Strength
Every 90 Seconds for 9 Minutes:
2 Misfit Clean Complex @70%+

*Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
-OR-
Power Clean + Push Jerk + Hang Clean + Push Jerk

MetCon
5 Rounds For Times:
15 Push Press, 115/75lbs
20 Alt. Pistols
400m Run
Rest 2min.
(RX+ 135/95lb push press)

SACLED
-less weight on push press
-box assisted pistols or x2 air squats

*Score is SLOWEST round.

Side Work (optional)
Push Jerk 5×4 @80%

CF LITE

Warm-up
Same as Class

Strength
Alt. Every 2 Minutes for 18 Minutes:
8-10 DB Strict Press
6-8 Strict Pull-ups
100m Farmer’s Carry

MetCon
7 Rounds For Times:
10 DB Push Press
20 Air Squats
200m Run

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WOD1092 - Tuesday, January 9th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Good Mornings
500m Row

Strength
Rest Pause Strict Press

*Three max sets of DB press with approximately 25% 1RM barbell press in each hand. After each max set, place the DB's down and take 15 slow deep breaths before performing the next set.

MetCon
AMRAP 20 Minutes:
250m Row
15 Power Snatch, 75/55lbs
15 Pull-ups
(RX+ CTB pull-ups)

SCALED
-less weight or reps for snatches
-band assisted pull-ups or ring rows

Side Work (optional)
3 Rounds For Reps:
2min. Max Wallballs, 20/14lbs
Rest 1min.
90sec. Max Toes-to-bar
Rest 1min.
1min. Max Lateral Bar Burpees
Rest 1min.
(RX+ 30/20lb medball)

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8-10 Dual KB Front Squat
8-10 KB Windmill (each arm)
45sec. Side Plank (each side)

MetCon
AMRAP 20 Minutes:
.5k Bike
20 DB Snatch
20 HR Push-ups

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WOD1091 - Monday, January 8th

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Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
15 Calorie Bike or Row
15 HR Push-ups

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
10 Rounds For Time:
10 Thrusters, 95/65lbs
100m Run

SCALED
-less weight on thrusters

Side Work (optional)
4 Rounds For Reps:
90sec. Max Power Snatch Singles @65-80%
Rest 2min. & 30sec. 

CF LITE

Warm-up
Same as Class

MetCon
For Time
5/4k Row
*Every 4th minute on the minute 1 round of Cindy.

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WOD1090 - Saturday, January 6th

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Warm-up
Coaches Choice

MetCon
In teams of two, alternate full rounds.
6 Rounds For Time: (3rnds each)
10 Box Jump-overs, 24/20″
15 Thrusters, 95/65lbs
20 Toes-to-bar

SCALED
-lower box
-lighter weight
-knees to elbows

LITE
In teams of two, alternate full rounds.
6 Rounds For Time: (3rnds each)
10 Box Step-overs
15 DB Thrusters
20 V-ups

*While one partner works through the round, the other must hold 45/25lb plate fully extended overhead. If the plate is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

OPEN GYM

Warm-up
Couch Stretch, 2min./side
-then-
4 Steady Rounds:
250m Row
15 Weighted Step-ups

Strength
Squat Clean 4×5 @70-75%
(steady 1k row for rest between sets)

MetCon
Alt. EMOM for 15 Minutes:
7 Clean & Jerk, 135/95lbs
30 Double-unders
10 CTB Pull-ups
(RX+ 155/105lb C&J)

SCALED
-less weight on C&J
-lateral bar hops for DU's
-chin over bar pul-ups

Side Work (optional)
Steady 20 Minute Row

WOD1089 - Friday, January 5th

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Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
12 OH Walking Lunges w/ plate
200m Run

Strength
Pause Back Squat 3x8 @60%+

MetCon
AMRAP 3 Minutes x3:
7 SDHP, 95/65lbs
10/7 Calorie Bike
Rest 2min. between AMRAP's
(RX+ 115/75lb SDHP)

SCALED
-less weight on SDHP

Side Work (optional)
5 Rounds For Time:
800m Run
Rest 2min.

CF LITE

Warm-up
Same as Class

MetCon
For Time:
400m Run
30 Alt. DB Snatches
30 HR Push-ups
400m Run
20 Alt. DB Snatches
20 HR Push-ups
400m Run
10 Alt. DB Snatches
10 HR Push-ups

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WOD1087 - Wednesday, January 3rd

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Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Steady Rounds:
30 Calorie Bike or Row
15 DB Push Press

Strength
Every 90 Seconds for 9 Minutes:
2 Misfit Snatch Complex @70%+

RX
Squat Snatch + OHS + Hang Squat Snatch + OHS

SCALED
Power Snatch + OHS + Hang Snatch

MetCon
5 Rounds For Time:
80ft. DB Front Rack Walking Lunges, 50/35lbs
8 DB Clean & Jerks, 50/35lbs

SCALED
-less weight on C&J

*For lunges walk 20ft. x4.

Side Work (optional)
Push Jerk 5×4 @75%

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
6-8 DB Push Press
6-8 KB Romanian Deadlift

MetCon
5 Rounds For Time:
80ft. Walking Lunges
8 DB Clean & Jerks

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WOD1086 - Tuesday, January 2nd

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Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
500m Row
50ft. Handstand Walk or 5 Wall Walks

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
AMRAP 12 Minutes:
30 Front Squats, 135/95lbs
30 Box Jump-overs, 24/20″
30 Pull-ups

SCALED
-less weight on front squats
-lower box or step-overs
-banded pull-ups or ring rows

Side Work (optional)
4 Rounds For Reps:
90sec. Max Power Clean Singles @65-80%
Rest 2min. & 30sec.

CF LITE

Warm-up
Same as Class

Strength
Accumulate 7min.
Wall Sit
(20min. cap)

MetCon
AMRAP 12 Minutes:
30 Goblet Squats
30 Step-ups
30 HR Push-ups

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