WOD1198 - MONDAY, MAY 14th

CF

Warm-up:
Run 1 Mile or Row 2k 

Strength:
Deadlift
4×4 @75-85% of 1RM

Zero Bounce

Metcon:
RX
For Time:
50 Push Ups
35 Ring Dips
20 Ring Muscle Ups

SCALED
For Time:
50 Push Ups
35 Ring Dips
35 CTB Pull-ups

Side Work (optional):
3 Rounds:
10 Dumbbell Squat Snatch R-Arm 70/50lbs
10 Dumbbell Squat Snatch L-Arm
20 Box Jump Overs 24/20″

CF LITE

Warm-up: 
Same as class. 

Strength: 
4 Rounds:
10 double KB deadlift
12 DB Row (right)
12 DB Row (left)
200m Jog

Metcon: 
For Time:
50 Push Ups
35 Ring Dips or bench dips
35 pull-ups or ring rows. 

WOD1197 - SATURDAY, MAY 12th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Double-unders
10 Front Squats, 155/105lbs
10 Toes to Bar

SCALED
In teams of two, alternate full rounds
AMRAP 18 Minutes:
60 Single-unders
10 Front Squats, 135/95lbs
10 Knees to Elbows

LITE
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Single-unders
10 Goblet Squats
10 Hanging Knee Raises

OPEN GYM WOD

Warm-up:
3 Steady Rounds:
Row 150m
10 Hang Power Cleans 95/65lbs
30 Double Unders

Strength A:
Front Squat
6×2 @85%

Strength B:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Metcon: 
AMRAP 8 Minutes
Run 100m
8 Lateral Bar Burpees
8 Chest to Bar
*Use vest if you have one. 

Side Work (optional): 
A. Gymnastics
Toes to Bar
Find a Max Set
Rest 2-3 Minutes
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible

B. Accessory
EMOM for 16 Minutes
5 Body Weight Bench Press
2 Legless Rope Climbs
Alternate Movements

WOD1196 - FRIDAY, MAY 11th

CF

Warm-up:
Run 400m
40 Empty Bar Thrusters
Row 500m

Strength:
Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

Metcon:
5 Rounds:
Bike or Row 15/9 Calories
15 Deadlifts
R1 – 205/135lbs
R2 – 225/155lbs
R3 – 245/175lbs
R4 – 275/195lbs
R5 – 295/215lbs
Rest 2:00
*One bar, change weights during rest.

Sidework:

A. Gymnastics
Kipping Ring Dips
10×7
Rest enough to complete the sets unbroken

B. Accessory
Double Dumbbell Split Squat (Single Leg Squat)
3×10 Each leg

CF LITE

Warm-up: 
Same as class. Use DBs. 

Strength: 
EMOM 12 Mins:
8 DB Squat Snatch
(alternate arms each round). 
Power Snatch to overhead squat for beginners. 

Metcon:
5 Rounds:
200m Run
15 Double KB Deadlift
90 Second Rest. 
 

WOD1195 - THURSDAY, MAY 10th

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
"Candy"
5 Rounds For Time:
20 Pull-ups
40 Push-ups
60 Air Squats

SCALED
5 Rounds For Time:
10 Ring Rows
30 HR Push-ups
50 Air Squats

LITE
3 Rounds For Time:
10 Ring Rows
30 HR Push-ups
50 Air Squats

Strength:
Make up missed lift from this week. 

WOD1194 - WEDNESDAY, MAY 9th

CF

Warm-up:
800m run
then
2 min Banded Overhead Distraction (each side)
2 min pigeon or any hip stretch (each side)

Strength:
Back Squat
5×2 @90%+

Metcon:
10 Rounds:
200m Sprint
3 Squat Snatch 165/110lbs

Sidework (optional):
A. Gymnastics
For Time:
Row 1k
30 Chest to Bar
Row 500m
25 Chest to Bar
Row 250m
20 Chest to Bar

B.  Accessory
For Time
30-20-10
Sandbag Squat (hug) 100/70lbs
Push Ups

CF LITE

Warm-up:
Same as class. 

Strength:
5x5 Back Squat
or
5x5 Heavy DB Front Squats
Both with 90 seconds rest in between sets. 

Metcon:
7 Rounds:
200m Sprint
10 DB Alternating Snatches

CF LITE + is 10 Rounds! 

WOD1193 - TUESDAY, MAY 8th

CF

Warm-up:
3 Rounds
:30 HS Hold or Plank Hold
Row 250m
15 Empty Bar Push Press

Strength:
Power Clean to Push Jerk
5×5 Touch and Go
*go heavier than you did last time. 

Metcon:
RX
For Time:
25 Handstand Push-Ups
50 Box Jump Overs 24/20″
75 Wallballs 20/14lbs
100 Double Unders

SCALED
For Time:
25 Push-Ups
50 Box Jump Overs 24/20″
75 Wallballs 20/14lbs
100 Double Unders or 200 single unders

Sidework (optional):

A. Gymnastics
Build to Max Deficit Kipping Handstand Push-Ups
Then
20 reps at 50% of Depth

B. Accessory
Hip Extensions
10×10
Rest as needed

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 10 Mins:
5 DB Power Clean and Press

Metcon:
For Time:
25 Push-Ups
50 Box Jump Overs 
75 Wallballs
200 single unders

WOD1192 - MONDAY, MAY 7th

CF

Warm-up:
1000m Row or 800m Run 

Strength
Zero Bounce Deadlift
5×3 @75-85% of 1RM

Metcon:
4 Rounds:
Run 400m
Row 500/400m
 Assault Bike 1k/.9k

Sidework (optional):

A. Gymnastics
EMOM for 10 Minutes
3 Bar Muscle Ups
Max Air Squats in :20
Both movements in same minute

B. Accessory
AMRAP 7 Minutes
7 Double Kettlebell Clean and Push Press
7 Burpees to Target 6″
KB should be Unbroken, choose weight accordingly.

CF LITE

Warm-up:
Same as class.

Strength:
4 Rounds:
12 Double KB Deadlift
12 Ring Rows
12 DB Strict Press

Metcon:
3 Rounds:
Run 400m
Row 500/400m
Assault Bike 1k/.9k

WOD1191 - SATURDAY, MAY 5th

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 KB Swings (53/35)

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 Steady Rounds:
12 Goblet Squats w/ :02 pause in bottom
15 Push Ups

Strength:
Front Squat
3×8 @70%+

Push Press
2-2-2-2-2
Build weight over sets

Met-Con:
3 Rounds:
8 Sandbag to Shoulder 150/100lbs
15 Burpee Box Jump Overs 30/24″

Sidework (optional):

A. Gymnastics
For Time
Pistols for Speed
4×20
Alternate legs
Jog 200m between sets

B. Accessory
5 Rounds:
3 Rope Climbs
15/9 Calorie Bike

WOD1190 - FRIDAY, MAY 4th

CF

Warm-up:
Run 400m
40 Empty Bar Hang Power Cleans
Row 500m

Strength:
Power Snatch 5×5
Touch and Go & Heavier than last time. 

Metcon:
RX
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 155/105lbs
12 Ring Dips
Max HSPU in remaining time. 
Rest 2:00

Scaled
4 Rounds:
AMRAP 3:00
12 Hang Squat Cleans 115/75lbs
12 Ring Dips or Banded Ring Dips
Max Push-ups in remaining time. 
Rest 2:00

Sidework (optional):

A. Gymnastics
For Time
40-30-20-10
Push Ups
Run 400m

B. Accessory
Overhead Walking Lunge Steps
5×12
Load a Barbell AHAP while still completing Unbroken.

CF LITE

Warm-up:
Run 400m
40 Empty Bar Hang Power Cleans
Row 500m

Strength:
3 Rounds:
12 Ring Rows
24 Walking Lunges with DB
48 sec. plank hold 

Metcon:
4 Rounds:
AMRAP 3:00
12 DB Squat Cleans
12 Ring Dips or Banded Ring Dips or Bench Dips
Max HR Push-ups in remaining time. 
Rest 2:00 

WOD1189 - THURSDAY, MAY 3rd

CF

Warm-up
20 Cal Bike
20 Cal Row
-then-
2-3 minutes of ankle and calf mobility

Metcon:
AMRAP 2 Minutes x6:
15 Burpee box jumps. 
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)

CF LITE/POWER

Warm-up:
Same as class. 

Metcon:
AMRAP 2 Minutes x4-6:
10 Burpees box jumps
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)

Strength:
Make up a lift you missed earlier in the week.

WOD1188 - WEDNESDAY, MAY 2nd

CF

Warm-up:
800m Run or 1500m Row
then
4 mins of Calf and Ankle Mobility

Strength:
Back Squat
4×5 @75%

Metcon:
2 Rounds:
Row 2k
50 Thrusters 45/35lbs

Sidework (optional):
A. Gymnastics
50 Strict Pull Ups
For Quality reps. Focus on range of motion, not just minimum Chin over Bar.

B.  Accessory
3 Rounds:
20/12 Calorie Bike
10 D-ball Cleans

CF LITE

Warm-up:
Same as class. 

Strength:
4 Rounds:
10 Goblet Squats
10 DB Rows (right)
10 DB Rows (left)
10 weighted ab-mat situps

Metcon:
2 Rounds:
Bike 4k
40 DB Thrusters

WOD1187 - TUESDAY, MAY 1st

CF

Warm-up:
3 Rounds
:60 Goblet Squat Hold
Run 200m
15 Ab-mat Situps

Strength:
Squat Clean
Every 45 seconds for 9 Minutes
1 Rep at 72.5-80%

Metcon:
RX
For Time:
100′ Handstand Walk
15 Overhead Squat 155/115lbs
20 Bar Muscle Ups
15 Overhead Squats
100′ Handstand Walk

Scaled
For Time:
100′ Burpee Broad Jumps
15 Overhead Squat 115/75
20 CTB Pull-ups
15 Overhead Squats
100′ Burpee Broad Jumps

Sidework (optional):
A. Gymnastics
8 Rounds:
Run 200m
10 HSPU

B. Accessory
GHD Sit Ups
5×15
Rest as needed

CF LITE

Warm-up:
Same as class.

Strength:
Every 45 seconds for 9 Minutes:
3 Hang DB Squat Cleans

Metcon:
For Time:
100′ Burpee Broad Jumps
15 Goblet Squats (heavy) 
20  Pull-ups or Ring Rows
15 Goblet Squats
100′ Burpee Broad Jumps

WOD1186 - MONDAY, APRIL 30th

CF

Warm-up:
Bike or Row 75 Calories

Strength:
Deadlift
4×4 @72.5-82.5% of 1RM

Metcon:
Every 4:00 for 20 Mins
30 Bar Facing Burpees
Row or Bike for Calories. 
Score is total number of Calories. 

Sidework (optional):

A. Gymnastics
5 Rounds:
12/8 Calorie Bike
7 Ring Muscle Ups
Rest 2:00

 B. Accessory
3 Rounds:
100 Double Unders
15 Double Dumbbell Squat Snatch 35/25lbs
Rest :90

CF LITE
 

Warm-up:
Same as class. 

Strength:
EMOM 10 Mins:
10 KB Sumo Deadlift Highpulls 

Metcon:
Every 4:00 for 20 Mins
25 Burpees
Row or Bike for Calories. 
Score is total number of Calories. 

WOD1185 - SATURDAY, APRIL 28th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two for time:
60 Burpees to 6" target
(this must be completed before anything else)
-then-
200 KB Swings, 70/53lbs
200 Box Jump-overs, 24/20"
200 Calorie Row

SCALED/LITE
In teams of two for time:
40 Burpees
(this must be completed before anything else)
-then-
200 KB Swings, 53/35lbs or less
200 Box Jump-overs, 20/16" or lower
150 Calorie Row

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.

OPEN GYM WOD

Warm-up:
3 Steady Rounds
15 Box Jump Overs 24/20″
15 Pull Ups

Strength A:
Front Squat
5×3 @80%

 Strength B:
Split Jerk
1-1-1-1-1-1-1
Build weight over sets

Met-Con:
21-18-15-12-9-6-3
Power Cleans 95/65lbs
Toes to Bar
Run 200m

Sidework (optional):
A. Gymnastics
10 Rounds
30′ Handstand Walk for speed
Rest as needed

B. Accessory
3 Rounds:
3  Rope Climbs
50 Air Squats

WOD1184 - FRIDAY, APRIL 27th

CF

Warm-up:
Run 400m
30 Empty Bar Romanian Deadlifts
Run 400m

Strength:
Squat Snatch
EMOM for 12 Minutes
1 Rep at 70-80%

Metcon:
4 Rounds:
25 Pull Ups
25 Overhead Squats
R1 – 75/55lbs
R2 – 95/65lbs
R3 – 115/75lbs
R4 – 135/95lbs
Rest :90
*Goal is not to drop bar! 

Scaled Weights:
R1 – 65/45lbs
R2 – 75/55lbs
R3 – 95/65lbs
R4 – 115/75lbs

Sidework (optional):
3 Rounds:
25 Ring Dips for time
Rest :90
 

CF LITE

Warm-up:
Same as class. 

Strength:
5 sets:
12 Alt. DB Snatches
100m Jog

Metcon:
4 Rounds:
25 Pull Ups or Ring Rows
25 Goblet Squats
Rest 90 seconds. 

WOD1183 - THURSDAY, APRIL 26th

CF

Warm-up:
800m Jog
-then-
2 min Couch Stretch (each side)

Metcon
5 Rounds For Time:
20 Burpees to 6” target
60 Double-unders
90sec. Rest

*scale DU's to x2 single-unders

CF LITE/POWER

Warm-up:
Same class. 

Metcon:
7 Rounds For Time:
10 Burpees
30 Mountain Climbers
30-45sec. Rest

Strength:
Make up a lift you missed earlier in the week

WOD1182 - WEDNESDAY, APRIL 25th

CF

Warm-up:
800m Run Moderate pace
90 Second Pigeon Each Side
400m Sprint (80-90% effort)

Strength:
Back Squat
5×2 @90%+
Limit your rest between sets, and warm up really well before attempting your first set at 90%

Metcon:
2 Rounds For Time: 
100 Squats
3 Rope Climbs
50 Box Jump Overs 24/20″
3 Rope Climbs

RX+ = use a weight vest
Scaled: sub rope climbs with 15 CTB pull-ups or pull-ups or Ring Rows. 

Sidework (optional):
Sandbag/D-Ball
“Grace”
30 Clean and Jerks
Practice getting the Sandbag overhead before attempting the workout. You may find that this is more challenging than you think. Scale as needed.

CF LITE

Warm-up:
800m Run Moderate pace
90 Second Pigeon Each Side
400m Sprint (80-90% effort)

Strength:
Goblet Squats
3x25
*Unbroken sets - choose a weight thats challenging to get to 25 reps. 
Rest as needed btw sets.

Metcon:
2 Rounds For Time: 
70 Air Squats
15 Ring Rows
35 Box Jump Overs
15 Ring Rows

WOD1181 - TUESDAY, APRIL 24th

CF

Warm-up:
3 Rounds:
:30 Handstand Hold
Row 250m or Run 200m
10 Push-ups

Strength:
Power Clean to Push Jerk
Touch and Go
5×5

Metcon:
For Time:
45 Pull Ups
45 Thrusters 95/65lbs
Run 400m

Sidework (optional):
AMRAP 6 Minutes
5 Deficit (4″) Handstand Push-Ups
25 Double Unders

CF LITE

Warm-up:
3 Rounds:
:30 Plank Hold
Run 200m or Row 250m
10 Push-ups

Strength:
4 Rounds:
10 DB Power Cleans
10 DB Push Press
20 AB-Mat Sit-ups

Metcon:
For Time:
45 Pull Ups or Ring Rows
45 DB Thrusters
Run 400m

WOD1180 - MONDAY, APRIL 23rd

CF

Warm-up:
Run 1 Mile

Strength:
Zero Bounce Deadlift 5×3
@70-82.5% of 1RM

Metcon:
Every 5:00 for 25 Mins
Row 1k

*Scale to 750m if having limited rest. 

Sidework (optional):
Choose one based on weakness.

A. Gymnastics
3 Rounds:
5-4-3-2-1
Unbroken Bar Muscle Ups
Then
Run 600m
(Run 600m only after completing all 5 sets of BMU)

B. Accessory
AMRAP 10 Minutes
Kettlebell Snatch 53/35lbs
Switch Hands Anytime

CF LITE

Warm-up:
Run 1 mile. 

Strength:
10x5 Double KB Deadlift

Metcon:
Every 5:00 for 25 Mins
Bike 2k
 

WOD1179 - SATURDAY, APRIL 21st

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate movements
AMRAP 30 Minutes:
1k Bike
30 Box Jump-overs, 24/20″
30 Wallball, 20/14lbs

SCALED
In teams of two, alternate movements
AMRAP 30 Minutes:
500m Row
30 Box Jump-overs, 20/16″
30 Wallball, 14/10lbs

LITE
In teams of two, alternate movements
AMRAP 30 Minutes:
300m Row
20 Box Jumps
20 Wallball

OPEN GYM WOD

Warm-up:
3 Rounds:
10 Calories on Bike or Rower
10 Empty Bar Hang Power Snatch
-then-
90 second pigeon each side. 

Strength:
Front Squat
3×8 @70%+

Barbell or DB Push Press
2-2-2-2-2
Build weight over sets

Metcon:
5 Rounds:
20 Alternating Pistols or 30 Air Squats
15 Sumo DLHP 95/65lbs
10 Ring Dips

Sidework (optional):
Choose one based on weakness:

A. Gymnastics:
Toes to Bar
“For Time”
10×7 Unbroken

B. Accessory:
With a Partner
Complete 30 Rope Climbs for time