WOD1324 - MONDAY - OCTOBER 8th

Warm-up
3 Steady Rounds:
20 Banded Glute Activation Steps (10 right & 10 left)
10 Push Ups
Run 200m

Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)

-Then-

Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week

LITE = 5x8 Goblet Squats

Metcon:
RX
For Time:
Row 30/25 Calories
30 HSPU
Row 20/15 Calories
30 HSPU
Row 10 Calories
15 Power Cleans (155/105)

RX+ = 100’ Handstand walk instead of HSPU and use Bike.
SCALED = Deficit push-ups.
LITE = HR push-ups

Sidework:
AMRAP 7 Minutes
Complete as many unbroken sets of 6 Chest to Bar reps as possible.

WOD1323 - SATURDAY - OCTOBER 6th

CF PARTNER WOD

Warm-up:
10 Minute AMRAP:
Partner A: Row 150
Partner B: 5-7 Burpees
*Switch back and forth.

Metcon:
RX
In teams of two, alternate full rounds
AMRAP 25 Minutes:
40 Double-unders
8 Goblet Squats (70/53)
8 Toes to Bar

SCALED/LITE = 60 Singles & (53/35) or lighter.

CF OPEN GYM WOD

Warm-up:
3 Steady Rounds
15 Band Pull Aparts
10 Light Front Squats w/ :02 hold
Row 500m

Strength:
Pause Low Hang Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Metcon:
For Time:
50 Single Arm Dumbbell Hang Clean and Jerk 50/35lbs
100 Double Unders
40 Chest to Bar
100 Double Unders
30/25 Calories on Assault Air Bike
100 Double Unders
40 Toes to Bar

*Scaling Options:
Single Unders
Pull Ups
Sit Ups intead of T2B
Any machine instead of Bike

WOD1322 - FRIDAY - OCTOBER 5th

Warm-up
4 Steady Rounds:
50′ Lunge Steps
:30 Handstand Hold
15 Jumping Squats

Strength
Zercher Squats
3×10

-Then-

Back Squat
3×3 @92.5%

LITE = Heavy Goblet Squats 5x5

Metcon:
RX
Every 4:00 x 4 Complete
*Rest remainder
15 Deadlift 165/115lbs
20/12 Calories on Bike or Rower
20 Box Jump Overs 24/20″

LITE = Double KB Deadlift

Side Work
For Time:
Run 3 miles
Come out smooth and build your pace throughout
*More Options:
Run 2 Miles

WOD1321 - THURSDAY - OCTOBER 4th

Warm-up:

400m Run
500m Row
1000m Bike
*Order doesn’t matter.
-then-
2 min each side of hip mobility.

Metcon:
RX
25 Minute AMRAP
5 pull-ups
10 push-ups
15 Air Squats
Run 100m

LITE = Ring Rows.

Strength:

Make up a missed lift from this week.

WOD1320 - WEDNESDAY - OCTOBER 3rd

Warm-up
3 Steady Rounds
100’ Farmers Carry (Use KBs or DBs)
12 Burpees
:30 Handstand or Plank Hold.

Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week

Then

Deficit Push Ups 2″
3×16

Metcon:
RX
AMRAP 20 Minutes
15 Wallballs 20/14lbs
15 Ab-mat Sit Ups
15 Chest to Deck Push-ups (RX+ = 30’ Handstand Walk)

Side Work
8 Rounds:
Row 150m
4 Bar Muscle Ups
Rest :30
*More Options:
Sprint 100m
Less Bar MU each round

WOD1319 - TUESDAY - OCTOBER 2nd

Warm-up:
4 Steady Rounds
12 Kettlebell Swings
12 Goblet Squats
Run 200m

Strength:
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS

LITE = 6 Alt. DB Snatches EMOM for 12 Mins.

Metcon:
3 Rounds:
30 Thrusters 75/55lbs
20 Bar Facing Burpees
10 Strict Handstand Push-Ups

SCALED/LITE = Can use DBs for thrusters - sub hspu for push-ups.

Side Work:
Row or Ski 750m x 5
Rest 2:00

WOD1318 - MONDAY - OCTOBER 1st

Warm-up:
3 Steady Rounds
Run 400m
15 Push Ups
10 Box Jumps 24/20 (step down)

Strength:
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)

Then

Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week

LITE= 5x5 Heavy Goblet Squats

Metcon:
RX
For Time:
Run 400m
20 Squat Snatch (115/75) RX+ = (135/95)
Run 400m

SCALED = (95/65)
LITE = 40 Alt. DB Power Snatches.

Side Work:
Row 1500m x 4
Rest 3:00
Times should be within a couple seconds each interval

WOD1317 - SATURDAY - SEPTEMBER 29th

CF PARTNER WOD

Warm-up
3 Steady Rounds
200m Run
10 HR Push-ups
10 Jumping Squats
10 PVC Pass Throughs

MetCon
RX
In teams of two, alternate rounds
AMRAP 12 Minutes:
12 Wall Ball 20/14
6 Burpees to target.
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
15 KB Swings (53/35)

SCALED
-95/65lb Push Press
-standard Burpees

LITE
In teams of two, alternate rounds
AMRAP 12 Minutes:
6 WB
3 Burpees
-Rest 5min.-
AMRAP 12 Minutes:
100m Run
10 Russian KB Swings

Strength (complete after Metcon):
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+

OPEN GYM WOD

Warm-up
4 Steady Rounds
8 Strict Pull Ups
10 Empty Bar Strict Press
12 Calorie Bike or ski

Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+

Metcon:
3 Rounds:
Row 1k
20 Deadlift 185/135lbs
15 Box Jump Overs 30/24″

*Scaling Options:
Run 800m instead of Row
Lighter Deadlift
Shorter Box Jump

WOD1316 - FRIDAY - SEPTEMBER 28th

Warm-up
3 Steady Rounds:
15 Empty Bar Thrusters
25 Lateral Bar Hops
Row 20 Calories or Bike 15 Calories

Strength:
Zercher Squats
3×10
-then-
Back Squat
3×3 @ 90%

Metcon:
RX
4 Rounds:
12 Toes to Bar
12 Thrusters 115/75lbs
12 Chest to Bar
12 Box Jumps 30/24″
Rest 2:00

SCALED/LITE Options:
Sit Ups instead of T2B
Lighter Thrusters
Pull Ups or Ring Rows

Sidework:
For time:
18-15-12-9-6-3
Kipping Handstand Push-Ups
Complete 40 Double Unders between each set.

WOD1315 - THURSDAY - SEPTEMBER 27th

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

Metcon
5 Rounds For Time:
12 Burpee Box Jumps
60 Double-unders
90sec. Rest

*scale DU's to x2 single-unders

CF LITE/POWER

Warm-up:
Same class. 

Metcon:
7 Rounds For Time:
8 Burpee Step Overs
30 Mountain Climbers
30-45sec. Rest

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

WOD1314 - WEDNESDAY - SEPTEMBER 26th

Warm-up
2 Steady Rounds
25/15 Calories on Assault Bike or Rower
8 Handstand Push Up “Negatives” or Push-up Negatives (Control decent, kip or press back to top)
15 Pause Goblet Squats

Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week
*LITE = Use DBs

-Then-

Deficit Push Ups 4″
3×12
Control eccentric, speed on concentric
*LITE = HR Push-ups

Metcon:
RX
AMRAP 10 Minutes
5 CTB Pull-ups
7 Handstand Push-Ups
9 Power Snatches 95/65lbs (RX+ 115/85)

SCALED = Regular or Assisted Pull-ups - Deficit Push-ups -  (95/65)
LITE = Ring Rows - HR Push-ups - DB Power Snatches

Sidework (choose one):
A.
Sprint 20/15 Calories on Bike or Ski x 8
Rest 3:00

B.
4 Rounds:
10 Ring Muscle Ups
Rest 2:00
*More Options:
Bar OR Ring Muscle Ups
15 Dips instead of 10 Ring Muscle Ups

WOD1313 - TUESDAY - SEPTEMBER 25th

Warm-up
3 Steady Rounds
20 Sit Ups
15 Empty Bar Mornings
15 Empty Bar Overhead Squats
Run 100m

Strength:
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then-
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week

LITE = EMOM 10 mins - 8 DB Alt. Snatches.

Metcon:
RX
3 Rounds:
20 Toes to Bar
15 Push Press 115/85lbs
15 Power Cleans 115/85lbs

SCALED = Knees to elbows and use (95/65)
LITE = Us DBs and Hanging Knee Raises.

Side Work:
Row 500m x 10
Rest 1:00

WOD1312 - MONDAY - SEPTEMBER 24th

Warm-up
4 Steady Rounds
30′ Handstand Walk or 30 sec. handstand or plank hold.
30 Air Squats
30 Double Unders

Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)

-Then-

Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week

LITE = 4x8 Heavy Goblet Squats

Metcon:
RX
3 Rounds:
25 Wallballs 20/14lbs
3 Rope Climbs
75 Double Unders

SCALED
3 Rounds:
25 Wallballs 20/14lbs
9 CTB Pull-ups (LITE = Ring Rows)
75 Double Unders or 100 Single Unders

Side Work:
Run 1000m x 4
Rest 3:00

WOD1311 - SATURDAY - SEPTEMBER 22nd

CF PARTNER WOD

Warm-up:
Coaches Choice.

Metcon:
RX
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 (24/20)
100 Wall Ball (20/14) 
100 KB Swings (53/35)

*30 minute cap* 

Scaling = lighter weight on WB/KB & Step-ups Allowed.

Strength (Optional AFTER Partner WOD):

Pause Power Position Clean Warm-up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

CF OPEN GYM WOD

Warm-up
3 Steady Rounds
15 Band Pull Aparts
10 Light Front Squats w/ :02 hold
Ski 500m

Strength:
Pause Power Position Clean Warm-up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

Metcon:
For Time:
80′ Back Rack Lunge Steps 105/75lbs
80 Double Unders
80 Push Ups
80 Double Unders
80′ Back Rack Lunges

Scaling Options:
2x Single Unders
Lighter Lunges

Side Work
For Time:
Run 2 miles

*More Options:
Run 1.5 Miles

WOD1310 - FRIDAY - SEPTEMBER 21st

Warm-up
5 Steady Rounds
40′ Walking Lunge Steps
:20 Handstand Hold (on wall OR freestanding)
8 Chest to deck push-ups

Strength:

Zercher Squats
3×10
If you’re new to Zercher Squats, keep the weight lower and focus on the range of motion.

Then

Back Squat
4×2 @87.5%

Metcon:

RX
3 Rounds:
5 Muscle Ups
5 Power Cleans 185/135lbs
3 Muscle Ups
3 Power Cleans
1 Muscle Ups
1 Power Clean
Rest 2:00

SCALED
3 Rounds:
15 Pull-ups
5 Power Cleans 155/105
9 Pull-ups
3 Power Cleans
3 Pull-ups
1 Power Clean
Rest 2:00

Scaling Options:
Less Ring Muscle Ups each set/round
3x Pull Ups
Lighter Cleans

Lite = Use DBs for Power Cleans + Ring Rows for pull-ups.

Sidework:
Every 3:00 for 12:00
Row 400/300m
Max Handstand Push-Ups in remaining time

WOD1309 - THURSDAY - SEPTEMBER 20th

Warm-up:
800m Jog
-then-

2min each side Couch Stretch

-then-

Warm-up and extra mobility for Metcon.

Nutrition Challenge Benchmark Metcon:

20 Minute AMRAP of:
5 TTB
10 Single Arm DB Clean + Jerk (50/35) - 5 Right/5 Left
15 Wall Ball (20/14)
20 Calorie Row or Bike

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

*For athletes participating in the nutrition challenge please make note of what scale that you choose so you can retest with the same exact scale.

WOD1308 - WEDNESDAY - SEPTEMBER 19th

Warm-up
3 Steady Rounds
1k on Assault Bike or 500m Row
20 Jumping Squats
20 Sit Ups

Strength
Back Rack Lunges
3×10 (5 each side)
ADD 5-10lbs to Final Set from last week

During Strength:

Deficit Push Ups 3″
3×12

LITE:

3x10 Lunges with DBs

3x12 HR Push-ups

Metcon:
EMOM for 10 Minutes
9 Box Jump Overs 24/20″
6 CTB Pull-ups (RX+ = 3 Bar Muscle Ups)
*Both in same minute

LITE

Do 6-8 Ring Rows instead of pull-ups.

Scaling Options:
2x Chest to Bar instead of Bar MU

Side: Work
Every 2:00 for 12:00
Sprint 15/9 Calories on Assault Bike
*More Options:
Less calories each interval

WOD1307 - TUESDAY - SEPTEMBER 18th

Warm-up
3 Steady Rounds
12 Russian Swings
12 Goblet Squats (wide stance)
Run 200m

Strength:
Pause Position Snatch Warm-up:
4×3 @ 40-60% 1RM
Drop and Reset.

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Heavier than last week

LITE

EMOM for 10 mins:

6 DB alternating snatches.

Metcon:
For Time:
Run 300m
25 Front Squats 115/75lbs
Run 300m
20 Front Squats
Run 300m
15 Front Squats
Run 300m
10 Front Squats
Run 300m
5 Front Squats

SCALED:
Lighter Front Squat

LITE

Us DBs for the front Squats.

Sidework:
Single Leg Kettlebell Deadlift
6×10 (3 sets per side)
Don’t rush these, show control on the decent when lowing the KB back to the ground.

Then

Deadlift
4×2

WOD1306 - MONDAY - SEPTEMBER 17th

Warm-up
3 Steady Rounds
Row 500m
15 Push Ups
10 Box Jumps (step down)

Strength
Dumbbell Front Rack Lateral Squats
4×10 (5 each side)

-Then-

Back Squat 4×8 @65%
3 Sets to Build to 1 Working Set @65%
ADD 5-10lbs to Final Set from prior week

LITE:

5x10 Heavy Goblet Squats

Metcon:
RX

AMRAP 6 Minutes
30 Bar Facing Burpees.
30 Overhead Squats 95/65lbs
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 35/25s-2 dumbbells)

LITE

AMRAP 6 Minutes
30 Burpees.
30 Air Squats or Goblet
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 35/25s-2 dumbbells)

Side Work
Row 1k x 4
Rest 2:00
Times should be within a couple seconds each interval

WOD1305 - SATURDAY - SEPTEMBER 15th

CF PARTNER WOD

Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m

Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Metcon:

RX

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

15 Wall Ball (20/14)
20 KB Swings (53/35)
250m row

(Partner A performs 20 Wall Ball; Partner B performs 20 kb swings; Partner A Rows 250 Meters; Partner B performs wall ball; etc.)

CF LITE/POWER

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

15 Wall Ball
20 KB Swings
200m Run

(Partner A performs 20 Wall Ball; Partner B performs 20 kb swings; Partner A Rows 250 Meters; Partner B performs wall ball; etc.)

CF Open gym WOD

Warm-up
3 Steady Rounds:
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m

Strength:
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Metcon:
Every 3 Minutes for 12 Minutes
25/15 Calories on Assault Bike

At 12:00 complete

2 Rounds:
24 Kettlebell Swings 53/35lbs
16 Burpees to 6″ Target
8 Strict Handstand Push-Ups

*More Options:
Any machine instead of Bike
Kipping HSPU instead of Strict