WOD1012 - Tuesday, October 3rd

Warm-up
1min. Frog Stretch
2min. Banded Glute Activation
1min. Frog Stretch
-then-
15 Burpees with Plate
500/400m Row (HARD)
15 Burpees with Plate

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 5×1 @75-80%

B. Low Hang Squat Clean 7×1 @80-90%+

MetCon
Alternating EMOM 12 Minutes:
15/10 Calorie Bike
15/10 Calorie Row

*score is slowest round of each

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Alternating Tempo Pistols 4x10
(3sec. down, pause in the bottom, stand up)

B. 4 Rounds:
20 KB Farmer Carry Box Step-overs, 24/20″ (AHAP)
Rest as needed

CF LITE

Warm-up
Same as class
-no plate with burpees

Strength
3 Rounds:
6-8 Bulgarian Split Squats
8-10 Close-grip Push-ups
30-45sec. Side Planks (each side)

MetCon
Alternating EMOM 12 Minutes:
30sec. Burpees
30sec. Mountain Climbers

WOD1011 - Monday, October 2nd

Warm-up
Calves & Ankles Mobility
(coaches choice)
-then-
3 Rounds:
30 Double-unders
20 Air Squats
10 Push-ups

Strength
Back Squat 5×5 @60%

MetCon
AMRAP 7 Minutes:
6 Hang Squat Clean Thrusters, 95/65lbs
12/10 Calorie Row
(RX+ 115/75lb thrusters)

Scaling
-less weight on thrusters

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 40 Minute Run @Steady Pace
(RX+ HR plus/minus 5 beats per min. from 180-age)

B. Ring Dips:
3×3 Strict (slow & controlled)
3×3 Strict (as fast as possible)
3×5 Kipping (as fast as possible)
Rest as needed

C. Weighted Glute Ham Raises 6×5
(hug a plate or medball, control the way down and then fire up)

CF LITE

Warm-up
Same as class
-sub single-unders for DU's

Strength
4 Rounds:
8-10 DB Push Press
20 KB Swings
5-7 Strict Pull-ups

MetCon
AMRAP 7 Minutes:
6 DB Hang Squat Clean Thrusters
10/8 Calorie Bike

WOD1010 - Saturday, September 30th

Warm-up
Coaches Choice

MetCon
In teams of three
3 Rounds Each For Time:
350m Row
(rest station)
25 Thrusters, 95/65lbs
(rest station)
15 Pull-ups
(rest station)

LITE
In teams of three
3 Rounds Each For Time:
300m Row
(rest station)
20 DB Thrusters
(rest station)
15 Ring Rows
(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin Thrusters and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.

OPEN GYM

Warm-up
Couch Stretch, 5min./side
-then-
10 Minute Steady Nike
(every 2min. bike hard for 15sec.)

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 2 Minutes for 12 Minutes:
3 Strict Press - AHAP

B. Power Clean 5×5 @80%
(drop and reset)

MetCon
Dumbbell “Amanda”
9-7-5 Reps For Time:
Muscle-ups
DB Squat Snatches, 55/35lbs
(9-7-5 per side)

SCALING
-sub x2 ring dips for mu's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 10 Rounds For Time:
.5/.4k Assault Bike
2min. Rest

B. 4 Rounds For Time:
50m Shuttle Sprint
50m Sandbag Carry in bear hug, 150/100lbs
(shuttle sprint = 25m out&back)

WOD1009 - Friday, September 29th

Warm-up
Couch Stretch, 5min./side
-then-
Steady Through:
20 Banded Good Mornings
30 Empty Bar Thrusters
20 Burpee Pull-ups

Strength
Back Squat 3×3 @92.5%+

MetCon
3 Rounds For Time:
15 Handstand Push-ups
21 DB Snatch, 55/35lbs
500m Row

SCALING
-sub DB strict press for HSPU's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 4 Rounds For Time:
500/400m Row
10 Bar Facing Burpees
3min. Rest

B. 5 Rounds:
10 Toes to Bar
-right into-
Max L-sit Hang from bar

C. DB Bench 4x10 - AHAP

CF LITE

Warm-up
Same as class

Strength
3 Sets:
6-8 KB Deadlifts
8 DB Z-Press
45sec. Push-up Hold

MetCon
Advanced
3 Rounds For Time:
21 HR Push-ups
21 DB Snatch
400m Run

Intermediate
5 Rounds For Time:
10 HR Push-ups
10 DB Snatch
200m Run

WOD1008 - Thursday, September 28th

Warm-up
Coaches Choice

MetCon
Alternating EMOM for 20 Minutes:
12 Burpees to 6” target
200m Run

*score = how many rounds (1 min intervals) completed*

LITE
Alternating EMOM for 20 Minutes:
40sec. Max Burpees
40sec. Max 10m Shuttle Sprints

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x5 @80%

B. Sumo Deadlift 4x2 (heavy)

C. Low Hang Squat Snatch 7x1 @80-90%+

D. Back Squat 4x8 @60%

WOD1007 - Wednesday, September 27th

Warm-up
Couch Stretch, 5min./side
-then-
2 Rounds:
20 Squat Jumps
20 Jumping Lunges
10 Ring Rows

Strength
Back Squats 4×8 @60%

MetCon
3 Rounds For Time:
400m Run
21 Wallballs, 20/14lbs
12 Pull-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 3 Rounds For Time:
30 Burpee Box Jump-overs, 24/20"
3min. Rest

B. 10 down to 1
Unbroken Strict Pull-ups

C. 5 Rounds:
30sec. Overhead Barbell Hold, 135/95lbs
30sec. Rest
30sec. Max Overhead Squats, 135/95lbs
1min. Rest

CF LITE

Warm-up
Same as class

Strength
3 Sets:
8 KB Romanian Deadlift
20 Alt. Lateral Lunges
10-15 Strict Toes to Bar

MetCon
Advanced
3 Rounds For Time:
400m Run
21 Wallballs
12  Pull-ups

Intermediate
5 Rounds For Time:
200m Run
10 Wallballs, 20/14lbs
5 Pull-ups

WOD1006 - Tuesday, September 26th

Warm-up
Couch Stretch, 5min./side
-then-
4 Rounds:
15 KB Sumo Deadlift
10 Russian KB Swings
50ft. Waiters Walk

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 4×2 - HEAVY

B. Low Hang Snatch 7×1 @80-90+%

MetCon
21-18-15-12-9-6-3 Reps For Time:
Calorie Bike
Strict Press, 75/55lbs

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 10 Rounds:
3 Deficit Handstand Push-ups, 4/2"
(rest as needed between rounds)

B. DB Overhead Squat 4×12 - AHAP (per side)

CF LITE

Warm-up
Same as class

Strength
3 Sets:
8-10 Goblet Squat
10 Russian Step-ups (each leg)
8-10 Ring Rows

MetCon
Advanced
21-18-15-12-9-6-3 Reps For Time:
Calorie Row
DB Strict Press

Intermediate
15-12-9-6-3 Reps For Time:
Calorie Row
DB Strict Press

WOD1005 - Monday, September 25th

Warm-up
Couch Stretch, 5min./side
-then-
3 Rounds:
40sec. Banded Glute Activation
10 Empty Bar Good Mornings
10 Empty Bar Front Squats
10 Empty Bar Strict Press

Strength
Back Squat 5×5 @80%

MetCon
AMRAP 6 Minutes:
4 Front Squats, 185/125
8 CTB Pull-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 20 Rounds For Time:
100m Row
1min. Rest

B. 12 Rounds:
3sec. Dead Hang from Rings
1 Muscle-up
3sec. Pause at Top of Dip
(controlled swing down/rest as needed)

C. 4 Rounds:
15sec. GHD Hold at parallel
15 GHD Sit-ups
(rest as needed)

CF LITE

Warm-up
Couch Stretch, 5min./side
-then-
3 Rounds:
40sec. Banded Glute Activation
10 PVC Good Mornings
10 Goblet Squats
10 HR Push-ups

Strength
4 Rounds:
6-8 Single-arm DB Strict Press
20-25 KB Swings
45sec. Push-up Hold

MetCon
AMRAP 6 Minutes:
4 Goblet Squats
4 Strict Pull-ups

WOD1004 - Saturday, September 23rd

Warm-up
Coaches Choice

MetCon
3 Rounds For Max Reps:
60sec. Wallball, 20/14lbs
60sec. Power Cleans, 135/95lbs
60sec. Box Jump-overs, 24/20″
60sec. Push Press, 95/65lbs
60sec. Calorie Bike
60sec. Rest

LITE
3 Rounds For Max Reps:
60sec. Wallball
60sec. Alt. DB Snatches
60sec. Lateral Squats
60sec. DB Push Press
60sec. Calorie Bike
60sec. Rest

OPEN GYM

Warm-up
Couch Stretch, 4min./side
-then-
Alternating EMOM 15 Minutes:
6 Banded Good Mornings
30sec. Nose & Toes HS Hold
15/10 Calorie Row (sprint)

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 90 Seconds for 12 Minutes:
1 Strict Press - AHAP

B. Power Snatch 5×5 @70%
(drop and reset)

MetCon
Dumbbell "Grace"
For Time:
30 DB Clean & Jerks, 50/35lb DB's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 4 Rounds For Time:
1k Row
4min. Rest

B. 5 Rounds:
100m OH Plate Carry, 45/25lbs

WOD1003 - Friday, September 22nd

Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
40sec. Banded Glute Activation
20 DB Overhead Walking Lunges (light)
10 High Box Jumps (step down)

Strength
Back Squat 3×3 @92.5%

MetCon
Every 2 Minutes for 16 Minutes:
15/10 Calorie Bike
10 Push-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. CTB Pull-ups 5×12
(rest as needed)

B. DB Bench 4x8 - AHAP

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8-10 Goblet Squats
5-7 Strict Pull-ups
30-45sec. Hollow Hold
45-60sec. Jump Rope Practice

MetCon
Advanced
Every 2 Minutes for 16 Minutes:
15/10 Calorie Row
10 HR Push-ups

Intermediate
Every 2 Minutes for 16 Minutes:
12/8 Calorie Row
7 Push-ups

WOD1002 - Thursday, September 21st

Warm-up
Coaches Choice

MetCon
3 Rounds For Time:
15 Calorie Row
15 Calorie Bike
12 Calorie Row
12 Calorie Bike
9 Calorie Row
9 Calorie Bike
6 Calorie Row
6 Calorie Bike
3min. Rest

LITE
3 Rounds For Time:
12 Box Jumps
12 Burpees
9 Box Jumps
9 Burpees
6 Box Jumps
6 Burpees
3 Box Jumps
3 Burpees
3min. Rest

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x3 @77.5%

B. Sumo Deadlift 3×3 - Heavy

C. Low Hang Squat Clean 6×2 @70-80%

D. Back Squat 4x8 @60%

WOD1001 - Wednesday, September 20th

Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Inchworms w/ Push-up
10 Jumping Squats
10 Single Arm DB Push Press (5 per side)

Strength
Back Squats 4×8 @60%

MetCon
3 Rounds For Time:
75 Double-unders
25 Air Squats
10 Shoulder to Overhead, 165/115lbs

SCALING
-sub x2 single-unders for DU's
-less weight on barbell

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 5 Rounds:
6 Burpee Bar Muscle-ups
(rest as needed between sets)

B. 6 Rounds:
1min. Max DB Overhead Squats, 70/50lbs
1min. Rest
(alternate sides each round)

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
6-8 DB Push Press
10 DB Alt. Reverse Lunges (each leg)
30-45sec. Side Planks (each side)

MetCon
Advanced
3 Rounds For Time:
75 Mountain Climbers
25 Air Squats
10 DB Push Press

Intermediate
5 Rounds For Time:
35 Mountain Climbers
15 Air Squats
5 DB Push Press

WOD1000 - Tuesday, September 19th

Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Double KB Lateral Squats (light)
10 Double KB Push Press
100m Run

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 3×3 (heavy)

B. Low Hang Squat Clean 6×2 @70-80%

MetCon
AMRAP 5 Minutes x2:
10 Burpees to 6" target
5 Hang Power Cleans, 135/95lbs
3 Strict CTB Pull-ups
(rest 5min. between AMRAP's)

SCALING
-less weight on barbell
-chin over bar pull-ups/use band as needed

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Weighted Pistols 6×10
(3 sets per side)

B. DB Step-ups 4x12, 24/20"
(DB's in front fack - AHAP)

C. 5 Rounds For Time:
100m Shuttle Sprint
2min. Rest
(shuttle sprint = 0-25, 25-0, 0-50)

CF LITE

Warm-up
Couch Stretch, 4min./side
-then-
3 Rounds:
10 Lateral Squats
10 DB Push Press
100m Run

Strength
3 Rounds:
6-8 Double DB Front Squat
8-10 Single-arm DB Row (each arm)

MetCon
AMRAP 5 Minutes x2:
10 Burpees
5 Russian KB Swings
3 Strict Pull-ups
(rest 5min. between AMRAP's)

WOD999 - Monday, September 18th

Warm-up
Couch Stretch, 4min./side
-then-
Steady Through:
40ft OH Walking Lunge, 45/25lb plate
20 Empty Bar Good Mornings
40 Wallballs

Strength
Back Squat 5×3 @77.5%

MetCon
AMRAP 8 Minutes:
5 Front Squat, 155/110lbs
10 Calorie Row
5 Strict Handstand Push-ups

Scaling
-less weight on barbell
-sub DB strict press for HSPU's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 5 Rounds For Time:
15 Burpee Box Jump-overs, 24/20"
60sec. Rest

B. Ring Dips:
5×3 - strict
-then-
4×5 - kipping
(rest as needed)

C. 3 Rounds:
10 Glute Ham Raises
Right into Max effort hold at parallel
(rest as needed)

CF LITE

Warm-up
Couch Stretch, 4min./side
-then-
Steady Through:
40ft Walking Lunges
20 PVC Good Mornings
40 Wallballs

Strength
4 Rounds:
6-8 KB Romanian Deadlift
6-8 KB Windmills (each arm)
10 Russian Step-ups (each leg)

MetCon
AMRAP 8 Minutes:
5 Double DB Front Squat
5 Calorie Bike
5 DB Strict Press

WOD998 - Saturday, September 16th

Warm-up
Coaches Choice

MetCon
In teams of three, only one teammate works at a time
For Time:
1200m Relay Run
120 Double-unders
90 Power Cleans, 115/75lbs
60 DB Box Step-overs, 55/35lb DB's
1200m Relay Run
120 Double-unders
90 Power Cleans
60 DB Box Step-overs
1200m Relay Run

SCALING
-less weight with barbell and/or DB's
-sub x2 single-unders for DU's

LITE
In teams of three, only one teammate works at a time
For Time:
1200m Relay Run
120 KB Swings
90 Jumping Lunges
60 Box Step-overs w/ DB's
1200m Relay Run
120 KB Swings
90 Jumping Lunges
60 Box Step-overs w/ DB's
1200m Relay Run

OPEN GYM

Warm-up
Couch Stretch, 3min./side
-then-
5 Minutes of Handstand Walk Practice
(10ft lengths as fast as possible)

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 3 Minutes for 12 Minutes:
3 Strict Press - AHAP

B. Power Clean 5×5 @70%
(drop and reset)

MetCon
40 Minute Row - Steady Pace
(RX+ HR +/- 5 beats per min from 180-age)

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 6 Rounds For Time:
2k Bike
3min. Rest

B. 5 Rounds:
100m Empty Sled Drag Sprint
(rest as needed btw rnds)

WOD997 - Friday, September 15t

Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)

Strength
Back Squat 3×3@90%

MetCon
Kettlebell “Jackie”
For Time:
1k Row
50 Thrusters, 35/26lbs KB's
30 Pull-ups

Scaling
-less weight on KB's
-band assisted pull-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Toes to Bar 8x6

B. DB Bench 4x8 - AHAP

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)

Strength
4 Sets:
6-8 KB Deadlift
10-15 Push-ups
10-15 Strict Toes to Bar

MetCon
Advanced
For Time:
800m Run
50 DB Thrusters
15 Strict Pull-ups

Intermediate
For Time:
400m Run
30 DB Thrusters
15 Ring Rows

WOD996 - Thursday, September 14th

Warm-up
Coaches Choice

MetCon
Alternating EMOM for 21 Minutes:
250/200m Row
15 Burpees to 6” target
.5/.4k Bike
(take a minute off if you fail a rnd)

LITE
Alternating EMOM for 21 Minutes:
200/150m Row
10 Burpees
.4/.3k Bike
(take a minute off if you fail a rnd)

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x5 @75%

B. Sumo Deadlift 5×1 - Heavy

C. Low Hang Squat Snatch 6×2 @70-80%

D. Back Squat 4x8 @60%

WOD995 - Wednesday, September 13th

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 Banded Good Mornings
8 Alt. Pistols
12 Push-ups

Strength
Back Squat 4x8 @60%

MetCon
For Time:
1-mile Run
-then-
21-15-9 Reps of
Hang Power Snatch, 75/55lbs
Bar Facing Burpees

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Every 30 Seconds for 8 Minutes: 
1 Rope Climb
*Alternate rounds between legless and regular

B. For Time: 
200m Overhead Walking Lunge with 45/25lb plate

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 PVC Good Mornings
16 Air Squats
12 HR Push-ups

Strength
3 Sets:
8-10 DB Strict Ptrdd
3-5 Strict Pull-ups
60sec. Jump Rope Practice

MetCon
Advanced
For Time:
2k Row
-then-
21-15-9 Reps of
KB Swings
Burpees over KB

Intermediate
For Time:
1k Row
-then-
15-12-9 Reps of
KB Swings
Burpees

WOD994 - Tuesday, September 12th

Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral DB Squats
10 Alt. DB Power Snatch
10sec. Nose & Toes Handstand Hold

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 5x1 - Heavy

B. Low Hang Squat Snatch 6x2 @70-80%

MetCon
6 Rounds For Time:
250m Row
3min. Rest

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 2 Rounds - climb the ladder:
2-4-6-8-10 etc..
Unbroken Handstand Push-ups
(rest no more than 30sec. btw sets, rest 4min. btw rnds)

B. Lateral DB Squats 4×20
(not alternating, 2 sets per side)

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral Squats
10 Alt. DB Power Snatch
15sec. Push-up Hold

Strength
4 Sets:
25 KB Swings
60ft. Bottom’s Up KB Carry (each arm)
30-45sec. Hollow Hold

MetCon
Advanced
6 Rounds For Time:
.5k Bike
3min. Rest

Intermediate
4 Rounds:
.5k Bike
(rest as needed between rounds)

WOD993 - Monday, September 11th

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Row
10 Jumping Lunges
5 Strict Pull-ups

Strength
Back Squat 5×5 @75%

MetCon
3 Rounds For Time:
20/15 Calorie Bike
20 Wallballs, 20/14lbs
20 Deadlift, 155/110lbs

Scaling
-less weight on barbell and med. ball

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 3 Rounds For Time:
5-7-9 Reps of:
Power Clean, 135/95lbs
Box Jump-overs, 24/20″
Toes to Bar
(rest 3min. between rounds)

B. 3 Rounds:
1-2-3-4 Reps of:
Unbroken Muscle-ups
(rest as needed between rounds)

C. 5 Rounds:
10sec. GHD Hold at parallel
10 GHD Sit -ups
(rest as needed between rounds)

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Bike
10 Walking Lunges
5 Ring Rows

Strength
3 Sets:
8-10 DB Step-ups (each leg)
10-12 Ring Rows
45sec. Side Planks (each side)

MetCon
Advanced
3 Rounds For Time:
20/15 Calorie Row
20 Wallballs
20 KB Deadlift

Intermediate
3 Rounds For Time:
16/12 Calorie Row
16 Wallballs
16 KB Deadlift