WOD758 - Tuesday, December 6th

Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
15 Weighted Sit-ups
15 Box Jumps

Strength
Every 90sec. for 9min.
2 MisFit Clean Complex @70%+

LITE
Alternating Every 2min. for 12min.
6-8 DB Push Press
6-8 KB Single-leg Deadlift (each leg)

MetCon
RX
AMRAP 20 Minutes:
6 Hang Power Snatch, 115/75lbs
6/4 Bar Muscle-ups
200m Run
(RX+ 135/95lb snatch)

SCALED
AMRAP 20 Minutes:
6 Hang Power Snatch, 95/65lbs
12 CTB Pull-ups
200m Run

LITE
In teams of two, alternate rounds
8 Rounds For Time (4rnds each):
10 Plate Ground to OH
10 Box Jumps
1k Bike

Cool Down
Twisted Cross, 2min./side

Competition Side Work
Deadlift 3x12
(heavy, smooth, unbroken)

LITE Side Work
5 Rounds
60sec. Double-Under Practice
Rest 60sec.

WOD757 - Monday, December 5th

Warm-up
Banded OH Distraction, 2min./side
-then-
3 Rounds:
500m Row
50ft HS Walk
(scale HS walk to 5 wall walks or 15 HR push-ups)

Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.

LITE
Alternating Every 2min. for 12min.
8-12 L-Seated DB Presses
10 DB Step-ups (each leg)

MetCon
RX
AMRAP 12 Minutes:
10 Thrusters, 95/65lbs
10 Handstand Push-ups
1k Bike
(RX+ 15 thrusters/15 HSPU's)

SCALED
AMRAP 12 Minutes:
10 Thrusters, 75/55lbs
10 HR Push-ups
500m Row

LITE
AMRAP 10 Minutes:
5 Strict Pull-ups
10 HR Push-ups
15 Wallballs

Cool Down
Standing Straddle, 3min.

Competition Side Work
AMRAP 4 Minutes x3:
12 Back Rack Lunges, 135/95lbs
12 Toes to Bar
5 Muscle-ups
Rest 2min. between AMRAP's
(continue where you leave off each round)

LITE Side Work
Every 2min. for 10min.
6-12 Strict Pull-ups
 

WOD756 - Saturday, December 3rd

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one person working at a time
For Time:
100 Pull-Ups
300m Farmer’s Carry, 70/53lbs
100 Wallballs, 20/14lbs
300m Farmer’s Carry
100 Burpee Box Jump-overs, 24/20″
300m Farmer’s Carry

SCALED/LITE
In teams of two, with only one person working at a time
For Time:
70 Ring Rows
200m Farmer’s Carry, 53/35lbs or less
70 Wallballs, 14/10lbs or less
200m Farmer’s Carry
70 Burpee Box Jump-overs, 20/16" or less
200m Farmer’s Carry

Cool Down
Half Front Split, 2min./side

OPEN GYM WOD

Warm-up
Classic Calf Stretch, 2min./side
-then-
3 Rounds:
400m Run
10 Light Good Mornings

Strength
Push Jerk 5x5 @65%

MetCon
RX
AMRAP 7 Minutes:
7 Power Cleans, 155/105lbs
7 Box Jump-overs, 24/20″

SCALED
AMRAP 7 Minutes:
7 Power Cleans, 135/95lbs
7 Box Jump-overs, 20/16″

Cool Down
Half Front Split, 2min./side

Competition Side Work
Accumulate 5min. of Nose & Toes Handstand Holds
(10 Minute Cap.)

WOD755 - Friday, December 2nd

Warm-up
Couch Stretch, 2min./side
-then
3 Rounds:
30sec. Squat Hold
15 Box Jumps

Strength
Squat Clean 3x5 @70%
(run 800m for rest between sets)

LITE
Alternating Every 2min. for 18min.
8-10 DB Bench Press
8-10 Ring Rows
5 Bottom’s Up KB Squats (each arm)

MetCon
RX
3 Rounds For Time:
15/12 Calorie Bike
6 Squat Snatch, 135/95lbs
10/8 Calorie Bike
4 Squat Snatch, 135/95lbs
5/4 Calorie Bike
2 Squat Snatch, 135/95lbs
Rest 3min.
(RX+ 165/115lb squat snatch)

SCALED
3 Rounds For Time:
15/12 Calorie Row
6 Squat Snatch, 115/75lbs
10/8 Calorie Row
4 Squat Snatch, 115/75lbs
5/4 Calorie Row
2 Squat Snatch, 115/75lbs
Rest 3min.

LITE
For Time:
1000m Row
-then-
5 Rounds
20 Wallball, 20/14lbs
10 Ring Dips

Cool Down
Pigeon, 2min./side

Competition Side Work
5 Max Sets of Muscle-ups
(rest 2min. between sets)

LITE Side Work
Accumulate 3min. of a Side Plank (each side)
(20min. cap)

WOD754 - Thursday, December 1st

Warm-up
1000m Row
-then-
3 Rounds
5 Pull-ups
10 HR Push-ups
15 Air Squats

MetCon
RX
3 Rounds For Time:
15-12-9-6
Burpees to 6” target
Run 200m between sets
(rest 3min. between rounds)

SCALED/LITE
3 Rounds For Time:
12-9-6-3
Burpees
Run 100m between sets
(rest 3min. between rounds)

Cool Down
Lizard, 2min./side

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. EMOM for 10min., 1 Misfit Snatch Complex @70%+
C. 5rnds of 30sec. max Power Cleans @65%/2min. 30sec. rest
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD753 - Wednesday, November 30th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Rounds:
20 Wallballs
30 Calorie Bike/Row

MetCon
5 Rounds For Max Reps:
30sec. Power Clean Singles @65%
Rest 2min. 30sec.
(drop and reset each rep)

LITE
3 Rounds
6-8 Front Squats
6-8 Single-Arm Press (each arm)
60sec. Double-under Practice

MetCon
RX
5 Rounds For Time:
400m Run
1 Round of “DT”
12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs
(RX+ increase weight each round 155/105, 175/115, 195/125, 215/135, 235/155)

SCALED
5 Rounds For Time:
300m Run
12 Deadlifts, 135/95lbs
9 Hang Power Cleans, 135/95lbs
6 Push Jerks, 135/95lbs

LITE
Alternating EMOM for 24 Minutes:
5 Thrusters
10 Strict Pull-ups
15 Box Jump-overs

Cool Down
Saddle, 3min.

Competition Side Work
6 Rounds For Time:
250/200m Row
12 Strict HSPU
Rest 2min.

WOD752 - Tuesday, November 29th

Warm-up
Banded Super Front Rack, 2min./side
-then-
4 Rounds:
12 Pull-ups
12 Overhead Squats

Strength
EMOM for 10 Minutes:
1 Misfit Snatch Complex @70%+

LITE
Alternating Every 2min. for 12min.
3-8 Strict Pull-ups
45-60sec. Handstand Hold

MetCon
RX
AMRAP 5 Minutes x3:
1000/800m Row
Max Alt. DB Snatch in remaining time, AHAP
Rest 3min. between AMRAP's
(RX+ max stone over shoulder in remaining time)

SCALED
AMRAP 5 Minutes x3:
800/600m Row
Max Alt. DB Snatch in remaining time
Rest 3min. between AMRAP's

LITE
4 Rounds For Time:
14 Alt. DB Snatch
14 Sit-ups
400m Run

Cool Down
Twisted Cross, 2min./side

Competition Side Work
Deadlift 3x1 @90%+

LITE Side Work
Accumulate 90sec. of a L-hang

WOD751 - Monday, November 28th

Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
500m Row
10 Handstand Push-ups
(scale HSPU to DB push press as needed)

Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.

LITE
Alternating Every 2min. for 20min.
6 Deadlifts
6 DB Bench Press

MetCon
RX
3 Rounds For Time:
14 Push Press, 95/65lbs
7 Bar Facing Burpees
14 Sumo Deadlift High Pull, 95/65lbs
7 Bar Facing Burpees
(RX+ 20 PP, 10 BFB, 20 SDHP, 10 BFB)

SCALED
3 Rounds For Time:
14 Push Press, 75/55lbs
7 Burpees
14 Sumo Deadlift High Pull, 75/55lbs
7 Burpees

LITE
For Time:
800m Run
40 KB Swings
20 Burpees
1000m Row

Cool Down
Standing Straddle, 3min.

Competition Side Work
AMRAP 3 Minutes x3:
20 Wallballs, 30/20lbs
15/12 Calorie Row
5 Bar Muscle-ups
(rest 2min. between AMRAP's, continue where you leave off)

WOD750 - Saturday, November 26th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of 5
3 Rounds For Time:
30 Calorie Row
30 Burpees to 6" target
30 Abmat Sit-ups
30 Wallball, 20/14lbs

SCALED/LITE
coaches will help scale movements further as needed

Teams get one rower and one medicine ball. Teams establish an order and line up behind their rower, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Cool Down
Half Front Split, 2min./side

OPEN GYM WOD

Warm-up
Banded Super Front Rack, 2min./side
-then-
3 Rounds:
15 Overhead Lunges
10 Strict Pull-ups

Strength
Push Jerk 5x5 @60%

MetCon
RX
AMRAP 10 Minutes:
10 Push Jerk, 135/95lbs
20ft Handstand Walk
10 KB Swings, 70/53lbs
20ft Handstand Walk

SCALED
AMRAP 10 Minutes:
10 Push Jerk, 115/75lbs
2 Wall Walks
10 KB Swings, 53/35lbs
2 Wall Walks

Cool Down
Half Front Split, 2min./side

Competition Side Work
Accumulate 7min. of a Wall Sit
(12min. cap)

WOD749 - Friday, November 25th

Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
20sec. Nose & Toes Hold
20 Jumping Squats

Strength
Squat Snatch 3x5 @70%
(run 800m for rest between sets)

LITE
3 Rounds
5-7 KB Snatch (each arm)
45-60sec. Double-under Practice

MetCon
RX
"Open Workout 15.4"
AMRAP 8 Minutes:
3 Handstand Push-ups
3 Power Cleans, 185/125lbs
6 Handstand Push-ups
3 Power Cleans, 185/125lbs
9 Handstand Push-ups
3 Power Cleans, 185/125lbs
12 Handstand Push-ups
6 Power Cleans, 185/12lbs
15 Handstand Push-ups
6 Power Cleans, 185/125lbs
18 Handstand Push-ups
6 Power Cleans, 185/125lbs
21 Handstand Push-ups
9 PowerCleans, 185/125lbs
Etc., adding 3 reps to the HSPU each round, and 3 reps to the clean every 3 rounds.

SCALED
"Scaled Open Workout 15.4"
AMRAP 8 Minutes:
10 Push Press, 95/65lbs
10 Power Cleans, 115/75lbs

LITE
3 Rounds For Time:
400m Run
21 KB Swings
7 Strict Pull-ups

Cool Down
Pigeon, 2min./side

Competition Side Work
5 Rounds For Time:
50 Double-unders
15 Hang Squat Cleans, 115/75lbs
6 Muscle-ups
Rest 3min.

LITE Side Work
3 Rounds
5-7 Ring Dips
Rest 2min.

WOD747 - Wednesday, November 23rd

Warm-up
Classic Calf Stretch, 2min./side
-then-
3 Rounds:
10 Push Press
20 Sit-ups
30 Calorie Row

Strength
5 Rounds For Max Reps:
30sec. Power Snatch Singles @65%
Rest 2min. 30sec.
(drop and reset each rep)

LITE
3 Rounds
6-8 Deadlifts
8-10 Russian Step-ups (each leg)

MetCon
RX
AMRAP 20 Minutes
18/15 Calorie Row
15 Power Snatch, 75/55lbs
12 Bar Facing Burpees
(RX+ 95/65lb snatch)

SCALED
AMRAP 20 Minutes
15/12 Assault Bike Calories
15 Clean & Jerk, 75/55lbs
12 Burpees

LITE
AMRAP 15 Minutes:
5 Man-makers
100m Run
10 Burpees
100m Run

Manmaker = DB’s to floor, kick back, push-up, row left, row right,
jump feet in, power clean DB’s, push press

Cool Down
Saddle, 3min.

Competition Side Work
8 Rounds For Time:
200m Run
15 Pull-ups
Rest 90sec.
(RX+ 20 pull-ups)

LITE Side Work
3 Rounds
6-8 Barbell Roll-outs
Rest 2min.

WOD746 - Tuesday, November 22nd

Warm-up
Banded Overhead Distraction, 2min./side
-then-
5 Rounds:
10 Handstand Shoulder Taps
200m Row
(scale HS shoulder taps to 15sec. HS or plank hold)

Strength
EMOM for 10 Minutes:
1 Misfit Clean Complex @70%+

LITE
Alternating Every 2 Minutes for 16 Minutes:
6-8 Front Squat
8-10 Ring Rows

MetCon
RX
4 Rounds For Time:
21 Russian KB Swing, 70/53lbs
15 Burpee Box Jumps, 24/20″
Rest 60sec.
(RX+ 53/35lb double KB russian swings)

SCALED
4 Rounds For Time:
21 Russian KB Swing, 53/35lbs
15 Burpee Box Jumps, 20/16″
Rest 60sec.

LITE
3 Rounds For Max Reps
60sec. Wallballs
Rest 60sec.
60sec. HR Push-ups
Rest 60sec.
60sec. Alt. Stationary Lunges w/ DB's
Rest 60sec.

Cool Down
Twisted Cross, 2min./side

Competition Side Work
Deadlift 3x9
(heavy, smooth, unbroken)

LITE Side Work
4 Rounds
45-60sec. Plank Hold
Rest 2min.
 

WOD745 - Monday, November 21st

Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
12 Good Mornings
12 Goblet Squats

Strength
Back Squat 5×5 @90% of 5RM

LITE
4 Rounds
6-8 Overhead Squats
3-5 Strict Pull-ups (add weight if possible)

MetCon
RX
10 Rounds For Time:
8 Toes to Bar
12 Wallballs, 20/14lbs
(RX+ 10 TTB, 15 WB)

SCALED
10 Rounds For Time:
8 Knees to Elbows
12 Wallballs, 14/10lbs

LITE
AMRAP 7 Minutes:
20 KB Swings
20 DB Push Press
20 Box Jumps

Cool Down
Standing Straddle, 3min.

Competition Side Work
5 Rounds For Time:
250/200m Ski or Row
15 Push Press, 115/75lbs
15 CTB Pull-ups
Rest 90sec.

LITE Side Work
2 Rounds
60sec. Plank Hold
Rest 15sec.
30sec. Left Side Plank Hold
Rest 15sec.
30sec. Right Side Plank Hold
Rest 30sec.

WOD744 - Saturday, November 19th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one person working at a time
For Time:
100 Burpees to 6" target
200 Hang Power Snatch, 75/55lbs
300 Air Squats
600m Run (together)
300 Air Squats
200 Hang Power Snatch, 75/55lbs
100 Burpees to 6" target

SCALED/LITE
In teams of two, with only one person working at a time
For Time:
50 Burpees
100 Hang Power Snatch w/ Empty Bar
150 Air Squats
400m Run (together)
150 Air Squats
100 Hang Power Snatch w/ Empty Bar
50 Burpees

Cool Down
Half Front Split, 2min./side

OPEN GYM WOD

Warm-up
Banded Overhead Distraction, 2min./side
-then-
3 Rounds:
50ft Handstand Walk
16 DB Snatch (Light)

Strength
AMRAP 90 Seconds:
Max Power Snatch @80%

MetCon
RX
For Time:
30 Handstand Push-ups
30 Power Snatch, 95/65lbs
60 Toes to Bar
30 Overhead Squats, 95/65lbs
30 Handstand Push-ups

SCALED
For Time:
30 DB Push Press
30 Power Snatch, 75/55lbs
60 Knees to Elbows
30 Overhead Squats, 75/55lbs
30 DB Push Press

Cool Down
Half Front Split, 2min./side

Competition Side Work
AMRAP 7 Minutes:
3k Assault Bike
Max Bar Muscle-ups in remaining time

WOD743 - Friday, November 18th

Warm-up
Classic Calf Stretch, 2min./side
-then-
3 Rounds:
30 Abmat Sit-ups
20 Calorie Row

Strength
Find your 5RM Back Squat

LITE
Alternating Every 2 Minutes For 8 Minutes:
3-8 Strict Pull-ups
45-60sec. Handstand Hold

MetCon
RX
AMRAP 20 Minutes:
3 Rope Climbs
20 KB Swings, 53/35lbs
3 Rope Climbs
20 Alternating Pistols
(RX+ 70/53lb KB swings)

SCALED
AMRAP 20 Minutes:
7 Burpee CTB Pull-ups
20 KB Swings, 44/26lbs
7 Burpee CTB Pull-ups
20 Goblet Squats, 44/26lbs

LITE
4 Rounds For Time:
14 Alt. DB Snatch
14 V-ups
400m Run

Cool Down
Pigeon, 2min./side

Competition Side Work
AMRAP 90 Seconds:
Max Power Cleans @80%

LITE Side Work
Accumulate 1min. of a L-hang

WOD742 - Thursday, November 17th

Warm-up
1000m Row
-then-
3 Rounds
10 Box Jumps
10 HR Push-ups

MetCon
RX
5 Rounds For Time:
25 Burpees to 6” target
60 Double-unders
Rest 90sec.

SCALED/LITE
5 Rounds For Time:
20 Burpees
120 Single-unders
Rest 90sec.

Cool Down
Lizard, 2min./side

Strength/Skill
Make up a lift you missed earlier in the week
A. Find 1RM Misfit Clean Complex
B. Find 1RM Push Jerk
C. Find 1RM Misfit Snatch Complex
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD741 - Wednesday, November 16th

Warm-up
Foam Roller Quad Smash, 2min./side
-then-
2 Rounds:
400m Run
30 Alt. Jumping Lunges

Strength
Find 1RM MisFit Snatch Complex
(squat snatch, overhead squat, hang squat snatch, overhead squat)

LITE
Every 3 Minutes For 15 Minutes:
4-6 Front Squats

MetCon
RX
For Time:
75 Wallballs, 20/14lb
75 Box Jump-overs, 24/20″
800m Run
(RX+ 100 WB, 100 BXJO)

SCALED
For Time:
75 Wallballs, 14/10lb
75 Box Jump-overs, 20/16″
600m Run

LITE
AMRAP 3 Minutes x3
500m Row
Max Alt. DB Snatch in remaining time
(rest 3min. between AMRAP's)

Cool Down
Saddle, 3min.

Competition Side Work
AMRAP 2 Minutes x3
Max Strict Handstand Push-ups
(rest 2min. between AMRAP's)

WOD740 - Tuesday, November 15th

 Warm-up
Couch Stretch, 2min./side
-then-
3 Rounds:
15 Good Mornings
400m Run

Strength
Find 1RM Push Jerk

LITE
4 Rounds
6-8 Romanian Deadlifts
2 Turkish Get-ups (each arm)
4-6 Strict Pull-ups

MetCon
RX
3 Rounds For Time:
20 Deadlift, 225/155lbs
25/20 Calorie Row
(RX+ 245/165lb deadlift)

SCALED
3 Rounds For Time:
20 Deadlift, 185/135lbs
20/15 Calorie Row

LITE
21-15-9 Reps For Time:
KB Swings
HR Push-ups

Cool Down
Twisted Cross, 2min./side

Competition Side Work
AMRAP 5 Minutes x2:
5 Muscle-ups
10 Thrusters, 95/65lbs
50 Double-unders
Rest 3min. between AMRAP's
(RX+ 115/75lb thruster)
(start over on second AMRAP, score is total reps)

WOD739 - Monday, November 14th

Warm-up
Banded Super Front Rack, 2min./side
-then-
3 Rounds:
15 Box Jumps
15 Stationary OH Lunges

Strength
Find 1RM MisFit Clean Complex
(power clean, push jerk, front squat, hang squat clean, split jerk)

LITE
3 Rounds:
6-8 Push Press
20 Stationary OH Lunges
60sec. Double-under Practice

MetCon
RX
21-15-9 Reps For Time:
Hang Power Clean, 135/95lbs
Bar Facing Burpees
CTB Pull-ups
(RX+ 155/105lb power clean)

SCALED
21-15-9 Reps For Time:
Hang Power Clean, 115/75lbs
Burpees
Pull-ups

LITE
Alternating EMOM for 15min.
200/150m Row
2-4 Wall Walks
100m Run

Cool Down
Standing Straddle, 3min.

Competition Side Work
3 Rounds For Time:
60/45 Calorie Row
Rest 3min.

WOD738 - Saturday, November 12th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of three, with only one teammate per station
AMRAP 30 Minutes:
-Station 1-
10 Box Jumps, 24/20"
5 Pull-ups
-Station 2-
12 Burpees
6 DB Alt. Snatch, 55/35lbs
-Station 3-
300m Med Ball Run, 20/14lbs 

SCALED/LITE
adjust weights/heights/movements as needed

Teammates can only rotate after the running partner returns.
Record total rounds and reps per station.

Cool Down
Half Front Split, 3min./side

OPEN GYM WOD

Warm-up
3 Rounds
25 Double-unders
12 HR Push-ups

Strength
Find your 3RM Back Squat

MetCon
RX
EMOM Until Failure:
8 Push-ups
4 Hang Power Cleans, 155/105lbs
(increase by 1 rep for both movement, each minute until failure)

SCALED
135/95lb power clean or less

Cool Down
Half Front Split, 3min./side

Competition Side Work
For Time:
1k Row
3min. Rest
1k Row
3min. Rest
1k Row