WOD1159 - THURSDAY, MARCH 29th

CF

Warm-up:
3 Rounds:
200m Run
10 PVC pass throughs
10 PVC OHS
10 PVC Overhead Walking Lunges

Mobility:
Couch Stretch 90 seconds each side.
Pigeon Stretch 90 seconds each side.

Metcon:

RX
"FIGHT GONE BAD"

3 Rounds For Total Reps:
1 minute Wall Balls (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

CF LITE

Warm-up: 
Same as class.

Mobility:
Couch Stretch 90 seconds each side.
Pigeon Stretch 90 seconds each side.

Metcon:
"FIGHT GONE BAD"

3 Rounds For Total Reps:
1 minute Wall Balls
1 minute Sumo Deadlift High-Pulls (can use KB)
1 minute Box Jumps
1 minute Push Press (can use DBs)
1 minute Row (calories)
1 minute Rest

WOD1158 - WEDNESDAY, MARCH 28th

CF

Warm-up:
2 Rounds:
20 Goblet Squats
25′ Handstand Walk (Scale to 30 sec. hand-stand hold or plank hold)
Run 200m or Row 250m

Strength:
Pause Front Squat (one second pause at bottom)
Build to a Heavy Triple
Then perform 3×3 @ 80% of your triple

Metcon:
RX
“Coe”
10 Rounds :
10 Thrusters (95/65)
10 Ring Pushups
Everybody knows the rules, no quitting Hero WODs

SCALED
10 Rounds :
10 Thrusters (75/55)
10 Pushups or HR Pushups

Side Work (optional):
6 Rounds:
:20 Max Effort On Assault Bike
1:40 Recovery Pace

CF LITE

Warm-up:
2 Rounds:
20 Goblet Squats
30 sec. hand-stand hold or plank hold.
Run 200m or Row 250m

Strength:
3 Rounds:
10 DB Front Squats (moderate to heavy)
15 Hanging Knee Raises
20 Russian KB Swings (light)

Metcon:
8 Rounds :
10 DB Thrusters
10 Pushups or HR Pushups

WOD1157 - TUESDAY MARCH 27th

CF

Warm-up:
AMRAP 4 Minutes
Run 200m
Max Rep Wallballs

Strength:
Push Press
3-3-3-3-3
(AHAP - increase weight as you go)

Metcon:
For Time:
200m Run
10 Chest to Bar Pull-ups
10 Single Arm Dumbbell Push Press (55/35lbs) *equal reps on each arm
20 Chest to Bar Pull-ups
20 Single Arm Dumbbell Push Press
30 Chest to Bar Pull-ups
30 Single Arm Dumbbell Push Press
200m Run

Side Work (optional):
Ski Erg
6x500m
Rest 1 min.

CF LITE

Warm-up: same as class. 

Strength:
Dumbbell Push Press
3-3-3-3-3

Metcon:
For Time:
200m Run
10 Ring Rows
10 Single Arm Dumbbell Push Press (equal reps on each arm)
20 Ring Rows
20 Single Arm Dumbbell Push Press
30 Ring Rows
30 Single Arm Dumbbell Push Press
200m Run

WOD1156 - MONDAY, MARCH 26th

cf

Warm-up:
3 Steady Rounds
10 Empty Bar Overhead Squats
10 Box Jump Overs (use smaller height than normal)
15 Push Ups

Strength:
EMOM for 10 Minutes:
2 Full Snatch *Drop and reset.
Start at 70% and build up

Metcon:
AMRAP 12 Mins
12 Alt. Dumbbell Snatch (55/35)
24 Ab-mat Situps
36 Double Unders

Side-work (optional):
Every 2 Mins for 10 Mins
15 Burpee Box Jumps @ 30/24″

cf lite

Warm-up:
Same as class.

Strength:
EMOM for 10 Minutes:
8 DB Alt. Overhead Squats (Heavy as possible). 

Metcon:
AMRAP 12 Mins
12 Alt. Dumbbell Snatches
24 Ab-mat Situps
36 Double Unders or 72 single unders. 

WOD1155 - SATURDAY, MARCH 24th

cf

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

20 Air Squats
20 KB Swings (53/35)
200m Run

(Partner A performs 20 Squats; Partner B performs 20 kb swings; Partner A runs 200 Meters; Partner B performs 20 squats; etc.)

CF LITE/POWER

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

20 Air Squats
20 KB Swings
200m Run

(Partner A performs 20 Squats; Partner B performs 20 kb swings; Partner A runs 200 Meters; Partner B performs 20 squats; etc.)

WOD1154 - FRIDAY, MARCH 23rd

CF OPEN 18.5

 Primer:

In 10 Minutes
build to heavy-ish
Squat Clean

-Then-

2 Rounds:
8 Thrusters
8 Chest to Bar

Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lbs
Women use 65 lbs

Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

WOD1153 - THURSDAY, MARCH 22nd

CF

Warm-up:
4 Steady Rounds:
15/10 Calorie Row or Bike
10 Dumbbell Front Squats
20 Ab-mat Sit Ups

Strength:
EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM

Metcon:
3 Rounds:
25 Thrusters 45/35lbs
25/20 Calories on Rower or Bike

Flush:
20-40 minutes on the bike at a comfortable pace.

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 10:00
7 KB Swings (moderate to heavy)

Metcon:
3 Rounds:
25 DB Thrusters
25/20 Calories on Rower or Bike
 

WOD1152 - WEDNESDAY, MARCH 21st

Please check facebook and e-mail for gym closings. stay safe.

---

cf/CF LITE/POWER 

Mobility:
2 min standing straddle
1 min pigeon (each side)
1 min twisted cross (each side)

Metcon:
3 Rounds (40min cap):
1500m Row or 4k bike
50 Air Squats
25 Push-ups

WOD1151 - TUESDAY, MARCH 20th

CF

Warm-up:
3 Steady Rounds:
15 Empty Bar Thrusters
50 Double Unders

Strength:
Back Squat 4×4 (Start around 80%)

Metcon:
3 Rounds:
20 Alternating Pistols (first scale is pistols to a box, second scale sub 2x of air squats) 
15 Hang Power Snatch 115/85lbs
10 CTB Pull-ups

Side Work (optional):
5 Rounds:
:90 Row for Distance
10 Strict Handstand Push-Ups
Rest :60

cf lite

Warm-up:
3 Steady Rounds:
15 DB Thrusters
75 Single Unders

Strength:
3 Rounds:
8 DB Front Squats (heavy)
10 weighted sit-ups
12 DB Rows (right arm) 
12 DB Rows (left arm) 
:45 Second Side Plank Hold (each side)

Metcon:
3 Rounds:
40 Air Squats. 
20 Alternating DB Snatches
10 Pull-ups or Ring Rows

WOD1150- MONDAY, MARCH 19th

CF

Warm-up:
AMRAP 3 Minutes
25/20 Cal on Bike or Rower
20 Empty Bar Push Press
Burpees to Target with any remaining time

Strength:
Squat Snatch 5×3 Drop and Reset (start around 80%)

Met-Con
AMRAP 10 Minutes
4 Power Cleans 185/115lbs
8 Dumbbell Lunges 50/35s
12/9 Calorie Row or Bike

Side Work:
4 Rounds:
15 Lateral Burpees Box Jump Overs 24/20″
75 Double Unders
Rest 2:00

cf lite

Warm-up: Same as class.

Strength:
4 Rounds:
12 KB Swings
12 Ring Rows
12 HR Push-ups

Met-Con
AMRAP 10 Minutes
4 DB Power Cleans
8 Dumbbell Lunges
12/9 Calorie Row or Bike

WOD1149 - SATURDAY, MARCH 17th

Warm-up:
9 minute clock:
Partner A: 150m Row
Partner B: 7 air squats + 7 push-ups

Partner Metcon:
As many reps as possible with a partner:
Every 6 minutes for 5 rounds:
Run 400m together
-then in remaining time-
AMRAP of:
5 TTB
10 KB Swings (53/35)
15 Air Squats
*One person completes a full round then you can switch. Only reps in the AMRAP count towards score. 

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

WOD1148 - FRIDAY, MARCH 16th

cf open 18.4

Primer:
2 Rounds:
15 Empty Bar Goodmornings
10 Handstand Push-Ups
10 Zero Bounce Deadlifts 225/155lbs
25′ Handstand Walk

Workout 18.4:
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.
Women use 155lbs, then 205lbs

Cool Down:
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

Scaled/lite

Use HR Push-ups & Bear Crawl. See whiteboard description. 

WOD1147 - THURSDAY, MARCH 15th

CF

Warm-up:
3 Steady Rounds:
15 Empty Bar Overhead Squats
15 Push Ups
15 Calorie Row or Bike

Strength:
EMOM 10:00
1 Squat Snatch @ 80% of your 1RM

Metcon:
8 Rounds:
12 Walking Lunges
9 Toes to Bar
6 Power Cleans 135/95

Flush (optional):
20-40 minutes on the bike or rower at a comfortable pace. 

Cf lite

Warm-up:
Same as class. Sub OHS bar with PVC pipe. 

Strength:
EMOM 10:00
8 Alt. DB Snatches (4 each side)

Metcon:
8 Rounds:
12 Walking Lunges
9 Hanging Knee Raises
6 DB Power Cleans (moderate)

WOD1146 - WEDNESDAY, MARCH 14th

CF/CF lite/Power 

Mobility:
2 min couch stretch (each side)
2 min pigeon stretch (each side)
1 min calf stretch (each side)

Metcon:
For time (35 minute time cap):
1000m Row
10 KB Swings (53/35)
800m Row
20 KB Swings
600m Row
30 KB swings
400m Row
40 KB Swings
200m Row
50 KB Swings 

(RX+ = 2x meters on bike)

Scaling: use less weight on swings or Russian. Keep rowing same. 

WOD1145 - TUESDAY, MARCH 13th

CF

Warm-up:
5 Steady Rounds:
Row 250m
12 Pull Ups
6 Goblet Squats 53/35lbs

Strength:
Front Squat 5×3 (Start around 85%)

Metcon:
3 Rounds:
20 Wallballs (30/20)
30 Ab-mat Sit-ups
20 Kipping Ring Dips

Side Work (optional):
4 Rounds:
2 Minute Row for Calories
2 Minute Bike for Calories
Rest 2:00

CF lite

Warm-up: 
Same as class. Sub ring rows and lighter goblet squats.

Strength:
4 Rounds:
12 DB Front Squats
12 DB Rows (Left)
12 DB Rows (Right)
45 sec. Plank Hold. 

Metcon:
3 Rounds:
20 Wallballs
30 Ab-mat Sit-ups
20 Banded Ring Dips or Bench Dips

WOD1144 - MONDAY, MARCH 12th

CF

Mobility:
500m Row
-then-
2 min pigeon each side

Warm-up:
AMRAP 4 Minutes
3 Squat Cleans 95/65lbs
6 Bar Facing Burpees

Strength:
5×3 Squat Clean @ 80% or 80%+

Metcon:
4 Rounds:
Row 500m or Bike 1.5k
30 Overhead Squats 75/55lbs

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
15 Goblet Squats
15 HR push-ups
15 Ring Rows

Metcon:
4 Rounds:
Row 500m or Bike 1km
30 Goblet Squats

WOD1143 - SATURDAY, MARCH 10th

CF

Warm-up:
3 Rounds:
200m Run
20 PVC Pass Throughs
15 Air Squats
10 Push-ups

Metcon:
Partner Workout (one person works at a time):
For Time or Complete as many reps as possible:
1000m Row (500m each)
100 Burpee Box Jumps (20)
100 Wall Ball (20/14) 
100 KB Swings (53/35)

*30 minute cap* 
 

WOD1142 - FRIDAY, MARCH 9th

cf

Primer:
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)

Workout 18.3:
2 rounds for time (14 minute time cap):
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatch, Women perform 80-lb OHS, 35-lb DB snatch

Cool Down:
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

scaled

Workout 18.3:
2 rounds for time (14 minute time cap):
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatch - Women perform 35-lb. OHS, 20-lb. DB snatch

WOD1141 - THURSDAY, MARCH 8th

CF

Warm-up:
4 Steady Rounds:
10 Empty Bar Thrusters
20 Calorie Row or Bike

Strength:
EMOM 10:00
1 Squat Clean and Jerk @ 80% of your 1RM

 Metcon:
15 Minute AMRAP:
50 Double Unders
20 Hang Cleans 95/65lbs
15/10 Calorie Bike or Row

CF LITE

Warm-up: 
Same as class. 

Strength: 
10 Min EMOM:
7-10 KB swings (moderate to heavy) 

Metcon: 
15 Min Amrap: 
75 Single Unders
20 DB Hang Power Cleans
15/10 Calorie Bike or Row

WOD1140 - WEDNESDAY, MARCH 7th

CF

Warm-up:
2min couch stretch (each side)
400m row @ warm-up pace
2 min calf and/or ankle mobility (each side)
200m row sprint

Metcon:
25 Minute AMRAP:
40 Double Unders
40 air squats
40 calorie row or bike

Cool Down:
Mobility on your own. Here are some options:
A. Banded overhead distraction
B. Elevated pigeon (hip) mobility
C. Foam roll glutes, hamstrings, lower/upper back. 

CF lite/power

Warm-up:
Same as class.

Metcon:
25 Minute AMRAP:
80 Single Unders
40 air squats
40 calorie row or bike

Cool Down:
Same as class.