WOD856 - Saturday, April 1st

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one person working at a time
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 225/155lbs
30 CTB Pull-ups

SCALED
In teams of two, with only one person working at a time
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 185/135lbs
30 Pull-ups

LITE
In teams of two, with only one person working at a time
5 Rounds For Time:
400m Run (together)
50 KB Swings
20 Strict Pull-ups

OPEN GYM

Warm-up
8 Rounds:
8 Front Squats
4 Lateral Bar Burpees

Strength
Back Rack Jerk 3x1
(moderate, heavy, moderate)

MetCon
RX
Open Workout "13.3"
AMRAP 12 Minutes:
150 Wallballs, 20/14lbs
90 Double-unders
30 Muscle-ups

SCALED
AMRAP 12 Minutes:
150 Wallballs, 14/10lbs
180 Single-unders
60 Ring Dips

Side Work (optional)
AMRAP 2 Minutes x3
Max Calorie Bike
*Rest 4min. between AMRAP's

WOD855 - Friday, March 31st

 Warm-up
Alternating EMOM 12 Minutes:
20sec. Handstand Hold
20 Double-unders

Strength
Touch & Go  Deadlift 3x10 @55%+

MetCon
RX
AMRAP 8 Minutes:
5 Power Cleans, 155/105lbs
10 CTB Pull-ups
5 Push Jerks, 155/105lbs

SCALED
AMRAP 8 Minutes:
5 Power Clean, 115/75lbs
10 Pull-ups
5 Push Jerk 115/75lbs

Side Work (optional)
For Time:
100m Run
27 Bar Facing Burpees
100m Run
21 Bar Facing Burpees
100m Run
15 Bar Facing Burpees
100m Run
9 Bar Facing Burpees
Rest 3min.
*Go back through in reverse order starting with 9 burpees

CF LITE

Warm-up
Same as class

MetCon
Alternating Every 2 Minutes for 30 Minutes:
5 Burpees + 15 DB Thrusters
12 Strict Pull-ups
60sec. Max Calorie Bike (SPRINT)
8 Single Arm DB Row (each arm)
45sec. Side Plank (each side)

WOD854 - Thursday, March 30th

Warm-up
200m Row (SPRINT)
-then-
3 Rounds:
10 Empty Bar Thrusters
10 Box Jumps

MetCon
RX
For Time:
100m Run
27 Bar Facing Burpees
100m Run
21 Bar Facing Burpees
100m Run
15 Bar Facing Burpees
100m Run
9 Bar Facing Burpees
Rest 3min.
*Go back through in reverse order starting with 9 Burpees

SCALED/LITE
For Time:
100m Run
27 Burpees
100m Run
21 Burpees
100m Run
15 Burpees
100m Run
9 Burpees

Strength
Make up a lift you missed earlier in the week

A.
 Squat Clean 7x1@85%+

B.
 Back Squat
1×5 @82.5%
1×4 @87.5%
1×3 @92.5%

C.
 EMOM for 10 Minutes:
1 Squat Snatch @65-95%

WOD853 - Wednesday, March 29th

Warm-up
800m Run
-then-
50 Walking Lunges
10 Good Mornings
20 Burpees
10 Good Mornings

Strength
EMOM for 10 Minutes:
1 Squat Snatch @65-95%

MetCon
RX
AMRAP 10 Minutes:
12 Sumo Deadlift High Pull, 95/65lbs
9 Bar Facing Burpees
6 Bar Muscle-ups
(RX+ 115/75lb SDHP)

SCALED
AMRAP 10 Minutes:
12 Sumo Deadlift High Pull, 75/55lbs
9 Burpees
6 CTB Pull-ups

Side Work (optional)
AMRAP 3 Minutes x3:
3 DB Thrusters, 45/25lbs
3 Box Jumps, 24/20″
6,6,9,9,12,12 etc.
*Rest 3min. between AMRAP's
*Start over each AMRAP

CF LITE

Warm-up
Same as class

Strength
Every 3 Minutes for 15 Minutes:
6 DB Bench Press

MetCon
AMRAP 15 Minutes:
5 Strict Pull-ups
10 Strict Handstand Push-ups
20 Air Squats

Accessory
Alternating EMOM for 6 Minutes:
10 Ring Rows
(1sec. pause w/ chest at rings)
45sec. Plank Hold

WOD852 - Tuesday, March 28th

Warm-up
50 Calorie Row
-then-
5 Rounds:
15 Dislocates
10 Ring Rows
5 HR Push-ups
-then-
50 Double-unders

Strength
Back Squat
1×5 @82.5%
1×4 @87.5%
1×3 @92.5%

MetCon
RX
AMRAP 14 Minutes:
12 Ground to Overhead, 135/95lbs
20/15 Calorie Row
50 Double-unders
9 Ground to Overhead, 155/105lbs
20/15 Calorie Row
50 Double-unders
6 Ground to Overhead, 185/125lbs
20/15 Calorie Row
50 Double-unders
3 Ground to Overhead, 225/145lbs
20/15 Calorie Row
50 Double-unders
(RX+ snatches only)

SCALED
AMRAP 14 Minutes:
12 Ground to Overhead, 95/65lbs
20/15 Calorie Row
100 Single-unders
9 Ground to Overhead, 115/75lbs
20/15 Calorie Row
100 Single-unders
6 Ground to Overhead, 135/95lbs
20/15 Calorie Row
100 Single-unders
3 Ground to Overhead, 165/105lbs
20/15 Calorie Row
100 Single-unders

Side Work (optional)
3 Rounds For Time:
20 GHD Sit-ups
20 Handstand Push-ups
Rest 90sec.

CF LITE

Warm-up
Same as class

MetCon
Every 10 Minutes for 40 Minutes:
500m Row
15 Burpees
20 Walking Lunges w/ Farmer’s Hold
400m Run
(score is slowest round)

WOD851 - Monday, March 27th

Warm-up
800m Run
20 Walking Lunges
20 Gymnastic Kips
20 Walking Lunges
20 Gymnastic Kips

Strength
Squat Clean 7x1@85%+

MetCon
RX
21-15-9 Reps For Time:
Toes to Bar
Squat Snatch, 95/65lbs
(RX+ 115/75lb snatch)

SCALED
21-15-9 Reps For Time:
Knees to Elbows
Squat Snatch, 75/55lbs

Side Work (optional)
4 Rounds For Time:
12 Bar Facing Burpees
9 Deadlift, 225/155lbs
Rest 2min.
(RX+ 275/185lb deadlift)

CF LITE

Warm-up
Same as class

Strength
5 Rounds:
16 Weighted Step-ups w/ DB's
12 Banded Face Pulls
(1sec. pause w/ band at face)

MetCon
For Time: (12min. cap)
40/30 Calorie Bike
20 DB Thrusters
40/30 Calorie Bike

WOD850 - Saturday, March 25th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one partner working at a time
For Time:
3 Rounds
500m Row
8 Front Squats, 185/135lbs
8 CTB Pull-ups
-then-
3 Rounds
500m Row
8 Thrusters, 135/95lbs
8 CTB Pull-ups

SCALED
In teams of three, with only one partner working at a time
For Time:
3 Rounds
500m Row
8 Front Squats, 155/105lbs
8 Pull-ups
-then-
3 Rounds
500m Row
8 Thrusters, 115/75lbs
8 Pull-ups

LITE
In teams of three, with only one partner working at a time
For Time:
3 Rounds
500m Row
15 Goblet Squats
5 Strict Pull-ups
-then-
3 Rounds
500m Row
5 Strict Pull-ups
20 Walking Lunges w/ Farmers Hold

OPEN GYM WOD

Warm-up
4 Rounds:
12 Overhead Squats
10 Burpees
8 Strict Pull-ups

Strength
Find a 3RM Split Jerk

MetCon
RX
3 Rounds For Time:
20 Hang Power Snatch, 75/55lbs
20 Pull-ups
(RX+ 95/65lb snatch)

SCALED
3 Rounds For Time:
20 Hang Power Snatch, 45/35lbs
10 Strict Pull-ups

Competition Side Work
40-30-20-10 Reps For Time:
Sit-ups
*400m run after each round
*Rest 60sec. after each round
 

WOD849 - Friday, March 24th

Warm-up
3 Rounds:
10 HR Push-ups
20 Calorie Row

Strength
RX/SCALED
Every 2 Minutes for 12 Minutes:
Back Squat
1x6 @65%
1x4 @75%
1x2 @80%
1x2 @85%
1x1 @90%
1xMax Reps @85%

LITE
Alternating Legs Every 2 Minutes for 12 Minutes:
10 Weighted Step-ups w/ DB's

MetCon
Choose ONE of the following workouts

Option 1
RX
AMRAP 10 Minutes:
1k Row
Max Reps Wallball, 20/14lbs

SCALED/LITE
AMRAP 10 Minutes:
1k Row (5min. cap)
Max Reps Wallball

Option 2
"Open Workout 17.5"
For workout description and variations visit games.crossfit.com

Accessory
3 Rounds:
60sec. Nose & Toes Handstand Hold
Rest 60sec.
60sec. Superman Hold
Rest 60sec.

WOD848 - Thursday, March 23rd

Warm-up
5 Rounds:
20/15 Calorie Row
10 DB Front Squats
10 Sit-ups

Strength
EMOM for 10 Minutes:
1 Squat Clean & Split Jerk @80%

MetCon
RX
4 Rounds For Time:
12 DB Deadlifts, 35/15lbs
9 DB Hang Power Cleans, 35/15lbs
6 DB Push Jerks, 35/15lbs
15 Burpees to 6" target
(RX+ 55/35lb DB's)

SCALED
-25/10lb DB's
-Standard Burpees

Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace. 

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
60sec. Farmers Hold, AHAP
10 Bulgarian Goat Bag Swings

MetCon
AMRAP 8 Minutes:
10 Ring Dips
10 HR Push-ups
20 KB Swing

Accessory
3 Rounds:
3 Turkish Get-ups (each arm)
60sec. Plank Hold

WOD847 - Wednesday, March 22nd

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

MetCon
RX
"Nicole"
AMRAP 20 Minutes:
400m Run
Max Rep Pull-ups

SCALED
AMRAP 20 Minutes:
200m Run
Max Rep Strict Pull-ups

LITE
AMRAP 15 Minutes:
200m Run
Max Rep Ring Rows

Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Snatch 5x3 @80%+
(drop and reset)
B. Back Squat 4x4 @80%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD846 - Tuesday, March 21st

 Warm-up
3 Rounds:
10 Thrusters
50 Double-unders
5 Strict Pull-ups

Strength
Back Squat 4x4 @80%+

MetCon
RX
AMRAP 8 Minutes:
5 Front Squats, 165/105lbs
2 Rope Climbs

SCALED
AMRAP 8 Minutes:
5 Front Squats, 135/95lbs
10 Pull-ups

Competition Side Work
5 Rounds For Time:
12/8 Calorie Bike
6 Strict Pull-ups
Rest 60sec.

CF LITE

Warm-up
Same as class

Strength
Every 3 Minutes for 12 Minutes:
6-8 DB Bench Press

MetCon
3 Rounds For Max Reps:
AMRAP 90 Seconds:
9 Burpee Box Jump-overs
Max Reps Strict Handstand Push-ups
-Rest 30sec.-
AMRAP 90 Seconds:
9 Burpee Box Jump-overs
Max Reps Strict Pull-ups
-Rest 30sec.-
AMRAP 90 Seconds:
9 Burpee Box Jump-overs
Max Rep Toes to Bar
-Rest 30sec.-

WOD845 - Monday, March 20th

 Warm-up/Primer
AMRAP 3 Minutes:
30/20 Calorie Bike
20 Empty Bar Push Press
Max Burpees to 6" target in remaining time

Strength
Squat Snatch 5x3 @80%+
(drop and reset)

MetCon
RX
For Time:
60 Double-unders
30 Push Jerk, 115/75lbs
400m Run
40 Double-unders
20 Push Jerk
400m Run
20 Double-unders
10 Push Jerk
400m Run
(RX+ 155/105lb push jerk)

SCALED
For Time:
120 Single-unders
30 Push Jerk, 95/65lbs
400m Run
80 Single-unders
20 Push Jerk
400m Run
40 Single-unders
10 Push Jerk
400m Run

Competition Side Work
3 Rounds For Time:
1000/800m Row
Rest 60sec.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
6 Single-leg Deadlift w/ KB (each side)
20 Lateral Goblet Squats
10 Ring Rows
(1sec. pause w/ chest at rings)

MetCon
3 Rounds For Time:
400m Run
20 Alt. Stationary Lunges w/ KB's
20 V-ups

Accessory
Alternating Every 2 Minutes for 12 Minutes:
40sec. Side Plank Hold (left side)
40sec. Side Plank Hold (right side)

WOD844 - Saturday, March 18th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternating rounds
AMRAP 15 Minutes:
7 Burpee Box Jump-overs, 24/20″
7 Thruster, 155/105lbs
21 Double-unders
-Rest 5min.-
AMRAP 15 Minutes:
9 Burpee Box Jump-overs, 24/20″
9 Push Press, 155/105lbs
9 Ring Dips

SCALED
In teams of two, alternating rounds
AMRAP 15 Minutes:
7 Burpee Box Jumps, 20/16″
7 Thruster, 115/75lbs
42 Single-unders
-Rest 5min.-
AMRAP 15 Minutes:
9 Burpee Box Jumps, 20/16″
9 Push Press, 115/75lbs
9 Strict Ring Dips

LITE
In teams of two, alternating rounds
AMRAP 15 Minutes:
7 Burpees
7 DB Thrusters
7 Box Jumps
-Rest 5min.-
AMRAP 15 Minutes:
9 Box Jumps
9 DB Push Press
9 HR Push-ups

OPEN GYM WOD

Warm-up
3 Rounds:
200m Run
10 Push Jerks
20 Calorie Row

Strength
Split Jerk 4×2
(two moderate, one heavy, last set back between the first two)

MetCon
RX
3 Rounds For Time:
800m Run
20 Toes to Bar
10 Front Squat, 115/75lbs
(RX+ 135/95lb front squat)

SCALED
5 Rounds For Time:
400m Run
10 Knees to Elbows
5 Front Squat, 95/65lbs

Competition Side Work
3 Rounds For Time:
100m Farmer’s Carry, 53/35lbs
20/12 Calorie Bike
Rest 2min.
(RX+ 70/53lb framers carry)

WOD843 - Friday, March 17th

Warm-up
400m Run
60′ Burpee Broad Jump
30 Gymnastics Kips

MetCon
Choose ONE of the following workouts

Option 1
RX
Every 5 Minutes for 30 Minutes:
500m Row
8 Strict Pull-ups
12 Toes to Bar
16 Push-ups

SCALED/LITE
Every 5 Minutes for 30 Minutes:
400m Row
8 Ring Rows
12 Knees to Elbows
16 HR Push-ups

Option 2
"Open Workout 17.4"
For workout description and variations visit games.crossfit.com

Accessory
2 Rounds:
60sec. Superman Hold
Rest 30sec.
60sec. Side Plank Hold (left side)
Rest 30sec.
60sec. Band Pull-a-parts
Rest 30sec.
60sec. Side Plank Hold (right side)
Rest 30sec.

WOD842 - Thursday, March 16th

Warm-up
3 Rounds:
15 Overhead Squats
15 HR Push-ups
15 Calorie Row

Strength
EMOM for 10 Minutes:
1 Squat Snatch @80%

MetCon
RX
AMRAP 12 Minutes:
3 Thrusters, 115/75lbs
6 Ring Dips
12/9 Calorie Row
(RX+ 135/95lb thruster)

SCALED
AMRAP 12 Minutes:
3 Thrusters, 95/65lbs
6 Banded Ring Dips
12/9 Calorie Row

Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace. 

CF LITE

Warm-up
Same as class

Strength
5 Rounds:
8 DB Strict Press
(1sec. pause with DB's overhead)
8 Single-arm DB Row (each arm)
(1sec. pause with DB at chest)

MetCon
AMRAP 8 Minutes:
15/10 Calorie Bike
30 KB Swings

WOD841 - Wednesday, March 15th

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

MetCon
RX
"Chelsea"
EMOM for 30 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

SCALED
EMOM for 30 Minutes:
3 Strict Pull-ups
6 HR Push-ups
9 Air Squats

LITE
EMOM for 20 Minutes:
3 Ring Rows
6 HR Push-ups
9 Air Squats

Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Clean 5×3 @80%+
(drop and reset)
B. Front Squat 5×3 @85%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD840 - Tuesday, March 14th

OPEN GYM 3-6pm

Warm-up
5 Rounds:
300m Row
15 Pull-ups
10 Goblet Squats

Strength
Front Squat 5×3 @85%+

MetCon
RX
3 Rounds For Time:
10 Power Cleans, 165/110lbs
15 Box Jump-overs, 24/20"

SCALED
3 Rounds For Time:
10 Power Cleans, 115/75lbs
15 Box Jump-overs, 20/16"

Competition Side Work
Alternating EMOM for 16 Minutes:
Max Rep Strict Pull-ups (3-12 reps)
20 Calorie Row

CF LITE

Warm-up
Same as class

MetCon
For time:
2k Bike
75 KB Swings
1k Row

WOD839 - Monday, March 13th

Warm-up/Primer
AMRAP 4 Minutes:
3 Hang Squat Cleans
6 Bar Facing Burpees

Strength
Squat Clean 5×3 @80%+
(drop and reset)

MetCon
RX
4 Rounds For Time:
20 Wallballs, 20/14lbs
15 Sit-ups
10 Handstand Push-ups

SCALED
4 Rounds For Time:
20 Wallballs, 14/10lbs
15 Sit-ups
15 HR Push-ups

Competition Side Work
4 Rounds For Max Reps:
3min. Calorie Row
3min. Calorie Bike
Rest 2min.
*alternating starting movements

CF LITE

Warm-up
AMRAP 4 Minutes:
6 Goblet Squats
6 Burpees

Strength
3 Rounds:
15 Goblet Squats
(1sec. pause at bottom of squat)
8 Strict Pull-ups
(1sec. pause with chin over bar)

MetCon
21-15-9 Reps For Time:
DB Thrusters
Burpees

Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)

WOD838 - Saturday, March 11th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate rounds
AMRAP 10 Minutes:
10 Push Press, 115/75lbs
5 Lateral Bar Burpees
-Rest 5min.-
AMRAP 10 Minutes:
150m Row
15 Russian KB Swings, AHAP

SCALED
-95/65lb Push Press
-standard Burpees

LITE
In teams of two, alternate rounds
AMRAP 10 Minutes:
6 DB Push Press
3 Burpees
-Rest 5min.-
AMRAP 10 Minutes:
100m Row
10 Russian KB Swings

OPEN GYM WOD

Warm-up
3 Rounds:
15 Toes to Bar
12 Push Press
10 Calorie Bike

Strength
Split Jerk 3×3
(moderate, heavy, moderate)

MetCon
RX
5 Rounds For Time:
12 KB Swings, 53/35lbs
15/10 Calorie Bike

SCALED
5 Rounds For Time:
12 KB Swings, 44/26lbs
10/7 Calorie Bike

Competition Side Work
Alternating EMOM for 15 Minutes:
L-sit Hold on rings
200/150m Row
Plate Pinch

WOD837 - Friday, March 10th

Warm-up
Alternating EMOM 10 Minutes:
5 Box Jumps
5 Burpees

Strength
RX/SCALED
Deadlift
1x8 @55%
1x6 @65%
1x4 @75%
1x2 @85%
2x1 @92-98%

LITE
3 Rounds:
8 Left-arm DB Row
30-40sec. Left-leg Lunge Hold
8 Right-arm DB Row
30-40sec. Right-leg Lunge Hold

MetCon
Choose ONE of the following workouts

Option 1
RX
4 Rounds For Time:
400m Run
25 KB Swings, 53/35lbs
15 Toes to Bar

SCALED
4 Rounds For Time:
400m Run
25 KB Swings, 44/26lbs
15 Knees to Elbows

LITE
3 Rounds For Time:
400m Run
30 KB Swings
20/15 Calorie Row

Option 2
"Open Workout 17.3"
For workout description and variations visit games.crossfit.com

Accessory
Every 2 Minutes for 10 Minutes:
10 Barbell Roll-outs