WOD796 - Saturday, January 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

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)

Strength
3 Rounds:
1 Squat Snatch + Max Rep Hang Squat Snatch @70% of 1RM Squat Snatch
Rest 3-4min.

MetCon
RX
"Open WOD 16.2"
AMRAP 4, 8, 12, 16 or 20 Minutes:
25 Toes to Bars
50 Double-unders
15 Squat Cleans

SCALED
"Open WOD 16.2"
AMRAP 4, 8, 12, 16 or 20 Minutes:
25 Hanging Knee Raises
50 Single-unders
15 Squat Cleans

Squat Clean Weights:
RX 135/85, 185/115, 225/145, 275/175, 315/205lbs
SCALED 95/55, 115/75, 135/95, 155/115, 185/135lbs

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes. Squat clean reps decrease by 2 each round.

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

A.
4 Rounds For Time:
200m Run
25 Bar Facing Burpees
Rest 3min.

B.
Deadlift 1×5 @90% of 5RM

C.
3 Rounds For Time:
40 Box Jump-overs, 24/20″
Rest 2min.

WOD795 - Friday, January 20th

Warm-up
4 Rounds:
15 HR Push-ups
15 Empty Bar Thrusters
15 KB Swings

Strength
4 Rounds:
1min. Max Front Squats in 1 set @50%
Rest 3min.

MetCon
RX
3 Rounds For Time:
15 Lateral Bar Burpees
9 Thrusters, 115/75lbs
3 Rope Climbs
(RX+ 135/95lb thrusters)

SCALED
3 Rounds For Time:
15 Burpees
9 Thrusters, 95/65lbs
9 CTB Pull-ups

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
4 Rounds For Time:
400m Run or 25/20cal. Ski
20 Sumo Deadlift High Pull, 95/65lbs
Rest 90sec.

B.
3 Rounds For Time:
500m Row
125 Double-unders
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 KB Romanian Deadlift
8 L-seated DB Strict Press

MetCon
AMRAP 12 Minutes:
20 Calorie Bike
20 Alt. Single-arm DB Snatches

Accessory
Every 2 Minutes for 10 Minutes:
8-12 Strict Pull-ups
(add weight if possible)

WOD794 - Thursday, January 19th

Warm-up
EMOM for 10 Minutes:
8 Jumping Jacks
6 Air Squats
4 Burpees

MetCon
RX
4 Rounds For Time:
200m Run
25 Bar Facing Burpees
Rest 3min.

SCALED
4 Rounds For Time:
.5k Bike
20 Burpees
Rest 2-3min.

LITE
4 Rounds For Time:
.3k Bike
15 Burpees
Rest 1-3min.

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 3x10 @70%
B. For Time:
Accumulate 50 Reps of Touch & Go Power Cleans @70%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
-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/

WOD793 - Wednesday, January 18th

Warm-up
3 Rounds:
20sec. Handstand Hold
15 Goblet Squats
300m Row
(scale handstand hold to push-up hold as needed)

Strength
For Time:
Accumulate 50 Reps of Touch & Go Power Cleans @70%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)

MetCon
RX
AMRAP 12 Minutes
4 Wall Walks
12 Sit-ups
6 Overhead Squats 165/110lbs
(RX+ 205/135lb OHS)

SCALED
AMRAP 12 Minutes
8 HR Push-ups
12 Sit-ups
6 Overhead Squats 135/95lbs

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
6 Rounds For Time:
15/10 Calorie Bike
20 Box Jump-overs, 24/20″
Rest 60sec.

B.
3 Rounds:
Max Set Unbroken Push Jerks, 135/95lbs
Rest 2min.
(35 rep cap per set)

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 Single-leg KB Romanian Deadlift (each leg)
(rest as needed between sets)

MetCon
2 Rounds For Time:
30/20 Calorie Bike
60 KB Swings
60 Goblet Squats
Rest 1:1

Accessory
3 Rounds:
12-15 Barbell Roll-outs
20 Reverse Snow Angels (slow & controlled)

WOD792 - Tuesday, January 17th

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)

Strength
Back Squat 3x10 @70%

MetCon
RX
5 Rounds For Time:
8 Handstand Push-ups
12 Alternating Pistols
16 Pull-ups
(RX+ strict HSPU's)

SCALED
5 Rounds For Time:
8 HR Push-ups
16 Ring Rows
24 Air Squats

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

A.
Push Jerk 3x10 @60%

B.
5 Rounds For Time:
12 Deadlifts, 135/95lbs
4 Squat Snatch, 135/95lbs
12 Bar Facing Burpees
Rest 60sec.
(RX+ 155/105lb barbell)

C.
4 Rounds For Time:
50 Calorie Bike
Rest 3min.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 DB Strict Press
8 Strict Pull-ups

MetCon 1
AMRAP 4 Minutes:
10 DB Push Press
20 Mountain Climbers
(each switch of feet is one rep)

MetCon 2
AMRAP 4 Minutes:
10 Stationary Dips
10 Burpees

Rest Exactly 4 Minutes Between MetCon 1&2

Accessory
6 Rounds:
30sec. Plank Hold
30sec. Rest

WOD791 - Monday, January 16th

MetCon Monday is Back!!! 

Warm-up/Primer
RX
AMRAP 4 Minutes:
150m Row
10 DB Push Press, 45/25lbs

SCALED
AMRAP 4 Minutes:
100m Run
10 DB Push Press, 35/15lbs

MetCon 1
RX
AMRAP 20 Minutes:
15 Stationary Overhead Lunges, 95/65lbs
10 Ring Dips
50 Double-unders

SCALED
AMRAP 20 Minutes:
15 Stationary Back Rack Lunges, 75/55lbs
10 HR Push-ups
100 Single-unders

MetCon 2
RX
AMRAP 3 Minutes x3:
12 Toes to Bar
12 Thrusters, 95/65lbs
Rest 2min. between AMRAP's

SCALED
AMRAP 3 Minutes x3:
12 Knees to Elbows
12 Thrusters, 75/55lbs
Rest 2min. between AMRAP's

Competition Side Work
10 Rounds For Time:
300m Row
Rest 60sec.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
10 DB Step-ups (each leg)
60sec. Plank Hold

MetCon
4 Rounds For Time:
500m Row
15 Stationary Lunges w/ KB's
10/5 Calorie Bike
15 Stationary Lunges w/ KB's

WOD790 - Saturday, January 14th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of 5, with only one teammate allowed per station
AMRAP 30 Minutes:
Station 1 – 300/250m Row
Station 2 – 30/20 HR Push-ups
Station 3 – 30 KB Swings, 53/35lbs
Station 4 – 25/15 Calorie Bike
Station 5 – Rest
(RX+ 70/53lb KBS)

SCALED/LITE
In teams of 5, with only one teammate allowed per station
AMRAP 30 Minutes:
Station 1 – 250/200m Row
Station 2 – 20/15 HR Push-ups
Station 3 – 30 KB Swings, 44/26lbs or less
Station 4 – 15/10 Calorie Bike
Station 5 – Rest

OPEN GYM WOD

Warm-up
2 Rounds:
30 Walking Lunges
20 Push Press, 75/55lbs
20 Calorie Row

Strength
AMRAP 4 Minutes:
Max Back Squat Reps @75%
(rack/unrack the bar anytime)

MetCon
RX
AMRAP 20 Minutes:
10 Toes to Bar
10 Box Jumps, 24/20″
10 Shoulder to Overhead, 95/65lbs
(RX+ 115/75lb STO)

SCALED
AMRAP 20 Minutes:
10 Knees to Elbows
10 Box Jumps, 20/16″
10 Shoulder to Overhead, 75/55lbs

Competition Side Work
AMRAP 7 Minutes:
Max Rep Handstand Push-ups
(RX+ strict HSPU's)

WOD789 - Friday, January 13th

Warm-up
4 Rounds:
8 DB Snatches
100m Run

MetCon
RX
For Time:
15 Power Snatch, 75/55lbs
800 Run
15 Power Snatch, 95/65lbs
800m Run
15 Power Snatch, 115/75lb
(RX+ power snatch: 95/65lbs, 115/75lbs, 135/95lbs)

SCALED
For Time:
15 Clean & Jerk, 75/55lbs
2k Bike
15 Clean & Jerk, 95/65lbs
2k Bike
15 Clean & Jerk, 115/75lb

Strength
Find a 5RM Hang Squat Snatch
(RX+ find 5RM in the 12min. immediately following the MetCon)

Competition Side Work
5 Rounds For Time:
60 Double-unders
5 Bar Muscle-ups
Rest 60sec.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
100ft. Bottom’s Up KB Carry (each arm)
8-10 Single Arm Overhead DB Press (each arm)

MetCon
AMRAP 10 Minutes:
10 DB Push Press
10 DB Stationary Lunges
10 Burpees

Accessory
3 Rounds:
20 Reverse Snow Angels (slow & controlled)
(rest as needed between rounds)

WOD788 - Thursday, January 12

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
5 Rounds For Time:
60 Double-unders
5 Bar Muscle-ups
Rest 60sec.

SCALED
5 Rounds For Time:
120 Single-unders
10 CTB Pull-ups
Rest 60sec.

LITE
5 Rounds For Time:
60 Single-unders
10 Ring Rows
Rest 60sec.

Strength/Skill
Make up a lift you missed earlier in the week
A. Find a 5RM Deadlift in 3 attempts or less
(warm up sets don’t count)
B. Find a 1RM Front Squat
C. Find a 5RM T&G Power Clean
-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/

WOD787 - Wednesday, January 11th

Warm-up
3 Rounds:
50 Double-unders
10 Strict Pull-ups
10 Good Mornings
(scaled DU's to 100 single-unders as needed)

Strength
Find a 5RM T&G Power Clean

MetCon
RX
4 Rounds For Time:
15 Deadlifts
15 CTB Pull-ups
Rest 2min.

SCALED
4 Rounds For Time:
15 Deadlifts
15 Pull-ups
Rest 2min.
(use band or ring rows as needed to scale pull-ups)

Deadlift Weights:
RX+ 185/125lbs, 225/155lbs, 275/185lbs, 315/205lbs
RX 135/95lbs, 165/115lbs, 205/135lbs, 245/155lbs
SCALED 115/75lbs, 135/95lbs, 155/115lbs, 185/135lbs

Competition Side Work
For Time:
150/100 Calorie Bike

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
10-12 Ring Rows
60sec. Plank Hold

MetCon
AMRAP 4 Minutes x3:
5 Strict Pull-ups
10 Jumping Lunges
15 HR Push-ups
(rest 60sec. between AMRAP's)

Accessory
8 Rounds:
30sec. Hanging L-sit
Rest 30sec.

WOD786 - Tuesday, January 10th

Warm-up
3 Rounds:
15 Sit-ups
15 Empty Bar Thrusters
15/10 Calorie Bike or Row

Strength
Find a 1RM Front Squat

MetCon
RX
2 Rounds For Time:
40/30 Calorie Row
40 Wallballs, 20/14lbs
15 Handstand Push-ups
(RX+ immediately following MetCon: 7min. to find a 1RM clean & jerk)

SCALED
2 Rounds For Time:
600m Run
40 Wallballs, 14/10lbs
15 HR Push-ups

Competition Side Work
In a 6 Minute Window:
Find your Misfit Squat Endurance Score
3 Sets of Max Rep Front Squats @55%
(Barbell comes from ground.)
Set 1 = 3 points per rep completed
Set 2 = 2 points per rep completed
Set 3 = 1 point per rep completed

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 DB Step-ups (each leg)
8 Strict Pull-ups

MetCon
For Time:
1000m Row
20 Burpees
40 Empty Bar Thrusters

Accessory
6 Rounds:
30sec. Push-up Hold
Rest 30sec.

WOD785 - Monday, January 9th

Warm-up/Primer
RX
AMRAP 3 Minutes:
500m Row
Max Lateral Burpees Over Rower

SCALED
AMRAP 3 Minutes:
15 Burpees
Max 10m Shuttle Sprints

Strength
Find a 5RM Deadlift in 3 attempts or less
(warm up sets don’t count)

MetCon
RX
AMRAP 12 Minutes:
7 Bar Facing Burpees
5 Hang Power Cleans, 115/75lbs
3 Muscle-ups
(RX+ 135/95lb HPC)

SCALED
AMRAP 12 Minutes:
7 Burpees
6 Ring Dips
5 Hang Power Cleans, 95/65lbs

Competition Side Work
3 Rounds For Time:
15 Calorie Bike
15 Overhead Squats 95/65lbs
Rest 60sec.
(RX+ 115/75lb OHS)

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
12-15 DB Bench Press
20 Russian KB Swings

MetCon
AMRAP 12 Minutes:
9/6 Calorie Bike
12 HR Push-ups
18 Sit-ups

Accessory
3 Rounds:
15-20 Reverse Snow Angels (slow and controlled)
45sec. Side Plank (each side)

WOD784 - Saturday, January 7th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two for time:
50 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
In teams of two for time:
50 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

LITE
In teams of two for time:
30 Burpees
(this must be completed before anything else)
-then-
150 KB Swings
150 Box Jumps
100 Calorie Row
(you choose weight and height)

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

OPEN GYM WOD

Warm-up
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

WOD783 - Friday, January 6th

Warm-up
3 Rounds:
30 Abmat Sit-ups
20 Calorie Row

Strength
Find your 5RM Back Squat

LITE
4 Rounds:
20 DB Walking Lunges
30-45sec. Side Plank Hold (each side)

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
For Time:
1k Bike
-then-
3 Rounds
10 Goblet Squats
10 Alternating Reverse Lunges w/ KB
-then-
1k Bike

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

WOD782 - Thursday, January 5th

Warm-up
15-10-5
Calorie Row
Burpees

MetCon
RX
AMRAP 4 Minutes x6:
30 Calorie Row
20 Calorie Bike
Max 10m Shuttle Sprints in remaining time
Rest 4min. between AMRAP’s

SCALED/LITE
AMRAP 4 Minutes x6:
20 Calorie Row
15 Calorie Bike
Max 10m Shuttle Sprints in remaining time
Rest 4min. between AMRAP’s

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/

WOD781 - Wednesday, January 4th

  Warm-up
2 Rounds:
400m Run
30 Alt. Jumping Lunges

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

LITE
3 Rounds:
6-8 KB Romanian Deadlifts
10-12 Single-leg Hip Bridge (each side)
100ft. DB Suitcase Carry (each arm)

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
3 Rounds For Time:
200m Run
12 Alt. Single-arm DB Snatches

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

WOD780 - Tuesday, January 3rd

 Warm-up
3 Rounds:
15 Good Mornings
400m Run

Strength
Find 1RM Push Jerk

LITE
5 Rounds:
9 Bulgarian Split Squat (each leg)
8 L-seated DB Press

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 Bike

LITE
AMRAP 10 Minutes:
15 KB Swings
10 Goblet Squats
10 HR Push-ups

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)

WOD779 - Monday, January 2nd

Warm-up
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
Spend 15min. working on a weakness
Examples: double-unders, kipping, handstands.

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
For Time:
5k Row

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

WOD778 - Saturday, December 31st

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate movements
10 Rounds For Time:
10 Pull-ups
10 Burpee Box Jump-overs, 24/20"
400m Run

SCALED
In teams of two, alternate movements
10 Rounds For Time:
10 Pull-ups w/ band
10 Burpee Box Jump-overs, 20/16"
300m Run

LITE
In teams of two, alternate movements
8 Rounds For Time:
7 Ring Rows
7 Burpee Box Jumps
300m Run

OPEN GYM WOD

Warm-up
4 Rounds
10 Calorie Row
10 HR Push-ups

Strength
Push Jerk 5x3 @85%

MetCon
RX
For Time:
1k Row
30 Squat Cleans, 185/125lbs
1k Row
(RX+ 205/135lb squat clean)

SCALED
For Time:
1.5k Bike
30 Squat Cleans, 155/105lbs
1.5k Bike

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

DB Bench Press 4×12, AHAP

4 Rounds For Time:
30 Single Arm KB Snatches, 53/35lbs
5 Rope Climbs
Rest 2min.
(RX+ 70/53lb KB snatch)

WOD777 - Friday, December 30th

Warm-up
50′ Walking Lunges
500m Row
50′ Walking Lunges
400m Run
50′ Walking Lunges

Strength
Squat Clean 3x5 @80%
(pick one for rest between sets 1k row/2k bike/800m run)

LITE
3 Rounds
6 KB Romanian Deadlifts
8 Single-Arm DB Row (each arm)
10-15 Ring Dips

MetCon
RX
5 Rounds For Time:
10 Burpees to 6″ target
5/3 Bar Muscle-ups
(RX+ 8RFT)

SCALED
5 Rounds For Time:
10 Burpees
10 CTB Pull-ups

LITE
For Time:
1000m Row
30 Strict Pull-ups
800m Run

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

8 Rounds For Time:
12 Calorie Ski
12 Push Jerks, 135/95lbs
Rest 30sec.

“JT”
21-15-9 Reps For Time:
Handstand Push-ups
Ring Dips
Push-ups