WOD1169 - TUESDAY, APRIL 10th

CF

Warm-up:
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike or Rower

Strength:
Find 1RM Snatch

Metcon:
For Time (10 minute cap):
50 Burpee Box Jump Overs (24/20) *Box Facing, No Hands
50 Single Arm Dumbbell Clean and Jerk (50/35) *Switch hands anytime
50 Handstand Push-Ups

This is a test, try to get as far as you can! 

Sidework (optional):
AMRAP 9 Minutes
Run 200m
3 Rope Climbs

CF LITE

Warm-up:
Same as class. 

Strength:
EMOM 10 mins:
10 KB Swings

Metcon:
10 Minute AMRAP:
25 Burpee Box Jumps
25 Single arm DB clean and press (switch anytime)
25 HR Push-ups

WOD1168 - MONDAY, APRIL 9th

NEW CYCLE STARTS TODAY!

CF

Warm-up:
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

Strength
Find your 5RM Touch and Go Deadlift

Metcon:
Conditioning Test:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Sidework (optional):
Death by Ring Dips
Min 1: 1 ring Dip
Min 2: 2 ring Dip
Min 3: 3 ring Dip
and so on until failure. 

CF LITE

Warm-up:
Same as class. 

Metcon (before strength):
2000m Row for time. 

Strength:
4 Rounds:
12 Double KB Deadlift
12 Ring Rows
12 Weighted ab-mat sit-ups

WOD1167 - SATURDAY, APRIL 7th

CF/CF LITE/POWER

Warm-up
3 Rounds:
200m Run or 250m Row or 500m Bike
15 HR Push-ups
15 Ab-mat sit-ups
15 PVC Passes

MetCon
RX
In Partners (one person working at a time): 
For Time:
150 KB Swings, 53/35lbs
125 Push Press, 95/65lbs
100 Pull-ups
75 Box Jump-overs, 24/20″
2k Row (switch every 500m)

LITE/POWER
In Partners (one person working at a time): 
For Time:
150 KB Swings, 44/26lbs
125 Push Press, 75/55lbs
100 Strict Pull-ups
75 Box Jump-overs, 20/16″2k Row (switch every 500m)

WOD1166 - FRIDAY, APRIL 6th

CF/CF LITE

Warm-up:
1000m Row or 2k Bike or 800m Run
-then-
20 PVC Passes
20 PVC Overhead Squats
-then- 
2 min pigeon each side
2 min calf and ankle mobility

Metcon:
"Kelly"
5 rounds for time:
Run 400 meters
30 box jumps (24/20)
30 Wall ball (20/14)

Optional Strength:
To be done after benchmark wod "Kelly":
Spend 15-20 building up to a heavy power snatch. 
 

WOD1165 - THURSDAY, APRIL 5th

CF/CF LITE/POWER

Warm-up:
800m Run
-then-
2 min couch stretch (each side)
2 min standing straddle

Metcon:

"Barbara"
5 Rounds For time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 mins. 

Scaling = Ring Rows/HR Push-ups

WOD1164 - WEDNESDAY, APRIL 4th

CF

Warm-up:
1000m Row or 2k Bike
-then-
20 Empty Bar Goodmornings
20 Air Squats
20 PVC Passes

Strength:
Deadlift 3X12 @ 60 percent
Fast smooth quality reps. 

Metcon:
"Nancy"
5 Rounds For time:
400m Run
15 Overhead Squats (95/65)

CF LITE

Warm-up:
Same as class.

Strength:
3 Rounds:
12 Double KB Deadlift
12 Hanging knee raises
Rest 1 min. 

Metcon:
5 Rounds For time:
400m Run
15 Goblet Squats

WOD1163 - TUESDAY, APRIL 3rd

CF

Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats

Strength:
Spend 20 minutes building to a heavy power clean and push jerk. 
Suggested rep scheme 5-5-5-3-3-3-1-1-1...etc. 

Metcon:
"Grace"
For time:
30 Clean and Jerks (135/95)

Sidework (optional): 
2k row for time. 
 

CF LITE

Warm-up:
4 Rounds:
400m Run or 500m Row
20 Ab-mat situps
10 Empty Bar Overhead Squats

Strength:
4 Rounds:
15 Ring Rows
15 HR push-ups
15 Walking Lunges

Metcon:
3 Rounds for Time:
10 DB Power Cleans and Press
10 Burpees
 

 

WOD1162 - MONDAY, APRIL 2nd

CF

Warm-up:
3 Rounds:
200m Row or 10 cal on bike
15 Wall Ball
15 Box Jumps (step down)
15 PVC passes

Strength: 
5X4 Push Press (AHAP) 

Metcon:
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-ups

Side Work (optional):
5 Rounds:
20 Calorie Sprint on Bike
Rest 1 min

CF LITE

Warm-up: 
Same as class.

Strength:
5 Rounds:
10 DB Push Press
45 sec. plank hold. 

Metcon:
For Time:
1000m Row
50 DB Thrusters
30 Pull-ups or Ring Rows

 

WOD1161 - SATURDAY, MARCH 31st

Warm-up:
800m Run
50 feet of burpee broad jumps
25 PVC passes

-then-
90 sec pigeon (each side)

MetCon
RX
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 Power Cleans, (135/95)
10 Burpees to Target

-rest 5 min. then-

AMRAP 15 Minutes:
5 TTB
10 KB Swings, (70/53)

SCALED/CF LITE/POWER
In teams of two, alternate full rounds
AMRAP 15 Minutes:
5 DB Power Cleans
10 Burpees to Target

-rest 5 min. then-

AMRAP 15 Minutes:
5 TTB or Hanging Knee Raises
10 KB Swings

WOD1160 - FRIDAY, MARCH 30th

CF

Warm-up
3 Rounds:
10 HR push-ups
15 Empty Bar Good Mornings Good Mornings
25 Walking Lunge Steps
-then-
90 seconds of a twisted cross (each side) 

Strength:
Deadlift
3×12 @50-55% of 1RM

Metcon:
RX
With a Partner, 7 Rounds Each
6 CTB pull-ups
9 Ring Dips
12 Box Jump Overs 24/20″
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa.

SOLO = 7 Rounds with 1 min rest at the end of each round. 

SCALED
- Regular pull-ups, banded, or ring rows. 
-Sub HR pushups for Ring Dips
-Adjust box height if needed. 

CF LITE

Warm-up:
Same as class. 

Strength:
3 Rounds:
12 Goblet Squats
12 Weighted Step-ups
8 DB rows with right arm
8 DB rows with left arm

Metcon:
With a Partner, 7 Rounds Each
6 Banded Pull-ups or Ring Rows
9 HR push-ups
12 Box Jump Overs
*Partner 1 finishes the entire round before Partner 2 begins, and vice versa.

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.

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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