WOD937 - Wednesday, July 5th

Warm-up
3 Rounds:
25 Banded Good Mornings
20 OH Walking Lunges w/ plate

Strength
Sumo Deadlift 10×3 @60% of 3RM
(speed work - no bounce - silent)

MetCon
RX
AMRAP 9 Minutes:
8 Front Rack Lunges, 135/95lbs
15 Wallballs, 20/14lbs
8 Front Rack Lunges
15 Pull-ups

SCALED
-95/65lb lunges or less
-band assisted pull-ups

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Kipping Rind Dips 7x7
(rest 60-90sec. between sets)

B. Horizontal Ring Rows 5x10

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
6 KB Romanian Deadlifts
8 Single-arm DB Strict Press (each arm)
100m Farmers Carry

MetCon
AMRAP 9 Minutes:
6 Front Rack DB Lunges
12 Wallballs
6 Front Rack DB Lunges
12 Ring Rows

WOD936 - Tuesday, July 4th

OPEN GYM

Weakness Warm-up
For Time:
60 Bar Facing Burpees
(7min. cap)

Strength
Squat Clean Complex 4×3
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 3 total jerks per set)

MetCon
RX
AMRAP 20 Minutes:
9 Handstand Push-ups
12 Calorie Row
15 Box Jump-overs, 24/20″

SCALED
-4/2" deficit push-ups
-20/16" box or lower

Side Work (optional)
Accumulate 7 Minutes:
Dead Hang from a Pull-up Bar
(every time you break, 10 burpees)

CF LITE

Warm-up
10min. Steady Bike or Row
-then-
Couch Stretch, 2min./side

MetCon
AMRAP 9 Minutes:
12 KB Swings
9 Goblet Squats
6 Burpees

WOD935 - Monday, July 3rd

OPEN GYM

Warm-up
3 Rounds:
200m Row or Run
15 Air Squats
10 DB Power Snatch (light)

Strength
Front Squat 4×8 @65-75%

MetCon
RX
For Time:
200m Run
15 DB Overhead Squat, 50/35lbs
15 Toes to Bar
200m Run
12 DB Overhead Squat
12 Toes to Bar
200m Run
9 DB Overhead Squat
9 Toes to Bar
200m Run

SCALED
-reduce DB weight as needed

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Every 2 Minutes for 10 Minutes:
3 Bar Muscle-ups

B. Strict Ring Dips 8x3

CF LITE

Warm-up
10min. Steady Bike or Row
-then-
Couch Stretch, 2min./side

MetCon
3 Rounds For Time:
400m Run
15 Goblet Squats

WOD934 - Saturday, July 1st

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Warm-up
Coaches Choice

MetCon
RX
Team "Abbate"
In teams of two, with only one teammate working at a time
For Time:
1-mile Run (together)
42 Clean & Jerks, 155/105lbs
800m Run (together)
42 Clean & Jerks
1-mile Run (together)

SCALED
-115/75lb C&J or less

LITE
In teams of two, with only one teammate working at a time
For Time:
800m Run (together)
42 DB Clean & Jerks
400m Run (together)
42 DB Clean & Jerks
800m Run (together)

WOD933 - Friday, June 30th

Warm-up
4 Rounds:
10 Calorie Bike
10 Banded Good Mornings
10 Wallballs (heavy)

Strength
Strict Press 1×10 @50%, 1×10@60%, 1xAMRAP @70%

MetCon
RX
3 Rounds For Time:
400m Run
21 Wallball, 20/14lbs
12 Toes to Bar

SCALED
-14/10lb Med. Ball or less

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. EMOM for 10 Minutes:
2 Muscle-up +1s

B. Ring Pull Down + Transition 6x5

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
8 KB Romanian Deadlift
8 Single-arm KB Row (each arm)
45sec. Plank Hold

MetCon
5 Rounds For Time:
200m Run
15 Wallball
15 Sit-ups

WOD932 - Thursday, June 29th

Warm-up
Coaches Choice

MetCon
RX
3 Rounds For Time:
800m Run
100 Double-unders
Rest 3min.
(alternate starting movement)

SCALED
-sub x2 single-unders for DU's

LITE
4 Rounds For Time:
400m Run
50 Mountain Climbers
Rest 90sec.
(alternate starting movement)

Strength
Make up a lift you missed earlier in the week

A. Front Squat 4×10 @60-70%

B. Squat Snatch Complex 4x3
Power Position Snatch + Low Hang Snatch + Snatch from Ground

C. Sumo Deadlift 5×2, AHAP
(no bounce – silent)

WOD931 - Wednesday, June 28th

Warm-up
10min. Steady Bike or Row
-then-
Couch Stretch, 2min./side

Strength
Sumo Deadlift 5×2, AHAP
(no bounce – silent)

MetCon
RX
AMRAP 12 Minutes:
9 Deadlifts, 165/115lbs
12 Box Jump-overs, 24/20″
15/12 Calorie Row

SCALED
-135/95lb deadlift or less
-20/16" box or lower

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. Every 2 Minutes for 12 Minutes:
3-10 Strict CTB Pull-ups

B. Knees to Elbows 6x8

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
10 DB Bench Press
12 Pause Ring Rows
45sec. Side Plank (each side)

MetCon
AMRAP 12 Minutes:
6 Double KB Deadlift
9 Step-ups
12/9 Calorie Bike

WOD930 - Tuesday, June 27th

Warm-up
3 Rounds w/ an empty bar
10 Behind the Neck Snatch Grip Push Press
10 Power Position Power Snatch
10 Overhead Squats
10 Calorie Row or Bike

Strength
Squat Snatch Complex 4x3
Power Position Snatch + Low Hang Snatch + Snatch from Ground

MetCon
RX
4 Rounds For Time:
20/15 Calorie Bike
15 Hang Power Cleans, 115/75lbs
Rest 2min.

SCALED
- 95/65lb cleans or less

Side Work (optional)
Death by 10m Farmers Carry
100/70lb DB's

CF LITE

Warm-up
3 Rounds:
10 DB Push Press
10 KB Swings
10 PVC Overhead Squats
10 Calorie Row or Bike

Strength
4 Rounds:
20 KB Swings
10 DB Strict Press
20 DB Walking Lunges

MetCon
6 Rounds For Time:
10/7 Calorie Row
10 DB Hang Power Cleans
Rest 1min.

WOD929 - Monday, June 26th

Warm-up
3 Rounds:
8 Handstand Push-ups
12 Goblet Squats
8 Inchworms

Strength
Front Squat 4×10 @60-70%

MetCon
RX
AMRAP 7 Minutes:
5 Shoulder to Overhead, 155/110lbs
10 Toes to Bar
40 Double-unders

SCALED
-115/75lb STO or less
-sub knees to elbows for TTB
-sub x2 single-unders for DU's

Side Work (optional)
Choose ONE of the following based on perceived weaknesses

A. 5 Rounds:
Max Unbroken Muscle-ups
Rest 3-5min.

B. Strict Pull-ups 8x5

CF LITE

Warm-up
3 Rounds:
8 HR Push-ups
12 Goblet Squats
8 Inchworms

Strength
4 Rounds:
10 Goblet Squat
3 Weighted Pull-ups
8 Lateral Lunges (each leg)
10 Push-ups

MetCon
AMRAP 7 Minutes:
5 DB Push Press
10 Sit-ups
40 Mountain Climbers

WOD928 - Saturday, June 24th

Warm-up
Coaches Choice

MetCon
RX
In teams of three, alternate rounds
30 Rounds For Time: (10rnds each)
3 Front Squats (heavy & taken from the floor)
6 Lateral Bar Burpees
12 KB Swings (heavy)

SCALED
-same as RX

LITE
In teams of three, alternate rounds
30 Rounds For Time: (10rnds each)
6 Burpees
9 Goblet Squats (heavy)
12 KB Swings (heavy)

OPEN GYM

Warm-up
4 Rounds:
10 Goblet Pause Squats
10 Sit-ups
15/10 Calorie Row

Strength
Find 5RM Strict Press

MetCon
RX
21-15-9 Reps For Time:
Calorie Bike
Double KB Deadlift, 70/53lbs

SCALED
- 53/35lb KB or less

Side Work (optional)
Alternating EMOM 10 Minutes:
15 GHD Sit-ups
5 Strict Pull-ups

WOD927 - Friday, June 23rd

Warm-up
3 Rounds:
12 Hang Squat Snatch
18 Air Squats
24/18 Calorie Row

Strength
Find 1RM Squat Clean Complex
Power Position Clean + Low Hang Clean + Clean from Ground
*all reps are squat cleans, drop and reset after each rep

MetCon
RX
AMRAP 15 Minutes:
12 CTB Pull-ups
9 Box Jump-overs, 24/20"
6 Squat Cleans, 165/115lbs

SCALED
-chin over bar pull-ups
-20/16" box jump-overs
-135/95lb squat clean or less

Side Work (optional)
For Time:
1/.8k Bike
500m Row
Rest 4min.
500m Row
1/.8k Bike

CF LITE

Warm-up
3 Rounds:
12 Russian KB Swings
18 Air Squats
400m Run

Strength
4 Rounds:
10 DB Bench Press
20 KB Swings
10 Single-arm DB Row (each arm)

MetCon
AMRAP 15 Minutes:
9 Ring Rows
6 Step-ups
3 DB Squat Cleans

WOD926 - Thursday, June 22nd

Warm-up
Coaches Choice

MetCon
RX
Alternating EMOM for 20 Minutes:
15 Burpees to 6” target
200m Run

SCALED
-standard burpees

LITE
Alternating EMOM for 20 Minutes:
10 Burpees
100m Run

*If you fail to complete a minute, workout turns into an AMRAP for the remainder of the 20min.

Strength
Make up a lift you missed earlier in the week

A. Find 1RM Back Squat

B. Find 1RM Squat Snatch Complex
Power Position Snatch + Low Hang Snatch + Snatch from the ground
*all reps are squat snatches, drop and reset after each rep

C. Find 3RM Sumo Deadlift

WOD925 - Wednesday, June 21st

Warm-up
2 Rounds:
1k Row
25 Push Press w/ Empty Bar
25 Push-ups

Strength
Find 3RM Sumo Deadlift

MetCon
RX
3 Rounds for Time:
3 Rope Climbs
20 Wallballs, 20/14lbs
10 Burpees to 6″ Target

SCALED
-sub 15 pull-ups for rope climbs
-14/10lb med. ball or lower target
-standard burpees

Side Work (optional)
Find 5RM Bench Press

CF LITE

Warm-up
3 Rounds:
400m Run
15 DB Push Press
15 Push-ups

Strength
4 Rounds:
10 Pause Goblet Squats
10 Strict Pull-ups
45sec. Hollow Hold

MetCon
5 Rounds for Time:
10 Pull-ups
10 Wallballs
5 Burpees

WOD924 - Tuesday, June 20th

Warm-up
4 Rounds:
15 KB Swings
15/10 Calorie Bike
10 Strict Pull-ups

Strength
Find 1RM Squat Snatch Complex
Power Position Snatch + Low Hang Snatch + Snatch from the ground
*all reps are squat snatches, drop and reset after each rep

MetCon
RX
For Time:
1k Kettlebell Carry, 53/35lbs
(RX+ 70/53lb KB)

SCALED
-44/26lb KB or less

*KB must be held above waist

CF LITE

Warm-up
4 Rounds:
15 Russian KB Swings
15/10 Calorie Row
10 Ring Rows

Strength
4 Rounds:
12 DB Strict Press
20 Walking Lunges
45sec. Push-up Hold

MetCon
For Time:
1k Med. Ball Carry

WOD923 - Monday, June 19th

Warm-up
Hip Mobility
(coaches choice)
-then-
3 Rounds:
400m Run
20 Front Rack Lunges w/ DB's

Strength
Find 1RM Back Squat

MetCon
RX
For Time:
200m Run
40 DB Snatches, 55/35lbs
400m Run
30 DB Snatches
800m Run
20 DB Snatches

SCALED
-45/25lb DB or less

*alternate hands on DB sntaches

Side Work (optional)
AMRAP 7 Minutes - Climb the ladder:
1,2,3,4,5 etc.
Unbroken Muscle-ups
*if you fail on a given set, restart from 1

CF LITE

Warm-up
Hip Mobility
(coaches choice)
-then-
5 Rounds:
.5k Bike
10 Walking Lunges

Strength
4 Rounds:
8 KB Romanian Deadlift
10 Russian Step-ups (each leg)
10 DB Push Press

MetCon
For Time:
100m Run
30 DB Snatches
200m Run
20 DB Snatches
400m Run
10 DB Snatches

WOD922 - Saturday, June 17th

Warm-up
Coaches Choice

MetCon
RX
In teams of two, one teammate works at a time
100 Pull-ups
400m Farmer’s Carry, AHAP (together)
100 Wallball, 20/14lbs
400m Farmer’s Carry (together)
100 Burpee Box Jump-overs, 24/20″
400m Farmer’s Carry (together)

SCALED
-banded pull-ups
-14/10lb med. ball or less
-20/16" burpee box jump-overs or lower

LITE
In teams of two, one teammate works at a time
70 Ring Rows
200m Farmer’s Carry (together)
70 Wallball
200m Farmer’s Carry (together)
70 Burpee Box Step-overs
200m Farmer’s Carry (together)

OPEN GYM

Warm-up/Primer
AMRAP 3 Minutes:
7 Power Snatch, 115/85lbs
14 Calorie Bike

Strength
Speed Back Squat 10×3 @60%
*control on the way down, stand up as fast as humanly possible

MetCon
RX
For Time:
30/25 Calorie Bike
20 Burpee Box Jump-overs, 30/24"
10 Stone Cleans, 150/100lbs

SCALED
-24/20" box or less
-155/105lb barbell cleans or less

WOD921 - Friday, June 16th

Warm-up
AMRAP 4 Minutes:
10 Calorie Row
5 Rower Facing Burpees
10 DB Thrusters (light)

Strength
EMOM 3 Minutes:
5 Thrusters
-then- 
EMOM 4 Minutes:
3 Thrusters
-then- 
EMOM 5 Minutes:
1 Thruster
*start at a moderate weight and work up across sets

MetCon
RX
For Time: (25min. cap)
1200m Run
-then-
12 Rounds:
  4 Strict Handstand Push-ups
  8 CTB Pull-ups
  12 Air Squats
(RX+ 20/14lb vest)

SCALED
-kipping handstand push-ups
-chin over bar pull-ups

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
20 Overhead Walking Lunges w/ DB
10 Single-arm DB Row (each arm)
45sec. Plank Hold

MetCon
For Time: (25min. cap)
800m Run
-then-
12 Rounds:
  2 Push-ups
  4 Pull-ups
  8 Air Squats

WOD920 - Thursday, June 15th

Warm-up
3 Rounds:
8 DB Snatch
14 Calorie Bike

MetCon
RX
In teams of two, alternate rounds
8 Rounds For Time: (4rnds each)
250m Row
5 Left Arm KB Push Press, 53/35lbs
5 Right Arm KB Push Press, 53/35lbs
10 Goblet Squats, 53/35lbs
400m Run

SCALED
-44/26lb KB or less

LITE
In teams of two, alternate rounds
8 Rounds For Time: (4rnds each)
150m Row
5 Left Arm KB Strict Press
5 Right Arm KB Strict Press
10 Goblet Squats, 53/35lbs
200m Run

Strength
Make up a lift you missed earlier in the week

A. 5 Rounds:
2min. Max Rep Squat Cleans
Rest 2min.
(R1 50%, R2 60%, R3 70%, R4 80%, R5 90%

B. In teams of two, one teammate works at a time
3 Rounds:
2min. Max Rep Power Snatch
Rest 2min.
RX
(R1 95/65lbs, R2 115/75lbs, R3 135/95lbs)
SCALED
(R1 75/55lbs, R2 95/65lbs, R3 115/75lbs)

C. T&G Deadlift 3x10

WOD919 - Wednesday, June 14th

Warm-up/Primer
AMRAP 4 Minutes:
10 Calorie Row
5 Bar Facing Burpees
10 DB Thrusters

Strength
T&G Deadlift 3x10

MetCon
RX
3 Rounds For Time:
25 Sit-ups
25 DB Snatch, 45/25lbs
(RX+ 55/35lb DB)

SCALED
-35/15lb DB or less

Side Work (optional)
AMRAP 8 Minutes:
60 Double-unders
15 CTB Pull-ups
40 Double-unders
12 CTB Pull-ups
30 Double-unders
9 CTB Pull-ups

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
10 DB Strict Press
45sec. Hollow Hold
50ft. Bottom’s Up KB Carry (each arm)

MetCon
5 Rounds For Time:
15 Sit-ups
15 DB Snatch

WOD918 - Tuesday, June 13th

Warm-up
2 Rounds:
15 DB Push Press
800m Run

Strength
In teams of two, one teammate works at a time
3 Rounds:
2min. Max Rep Power Snatch
Rest 2min.

RX
(R1 95/65lbs, R2 115/75lbs, R3 135/95lbs)

SCALED
(R1 75/55lbs, R2 95/65lbs, R3 115/75lbs)

MetCon
RX
In teams of two, alternate rounds
AMRAP 16 Minutes:
12 Push Jerks, 115/85lbs
12 Bar Facing Burpees
9 Push Jerks
9 Bar Facing Burpees
6 Push Jerks
6 Bar Facing Burpees

SCALED
-95/65lb Push Jerks
- Standard Burpees

Side Work (optional)
5 Rounds:
Max Unbroken Toes to Bar
Rest 2min. between efforts

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 KB Romanian Deadlift
15 Chest to Deck Push-ups
15 Wallball
10 Elbows to Plank

MetCon
In teams of two, alternate rounds
AMRAP 16 Minutes:
9 DB Push Press
9 Burpees
6 DB Push Press
6 Burpees
3 DB Push Press
3 Burpees