WOD957 - Friday, July 28th

Warm-up
400m Run
30 Air Squats
60sec. Handstand Hold
400m Run

Strength
Strict Press 1×8 @60%, 1×8 @70%, 1xAMRAP @75%

Metcon
RX
For Time: (11min. cap)
2k Row
10 Overhead Squats, 185/125lbs
(RX+ 205/135lb OHS)

SCALED
-155/110lb OHS

*Your score is total time plus your 2k row time

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

A. 5 Attempts at a Max Set of Muscle-ups
(rest 3-5min. between sets)

B. Ring Pull Down + Transition 5x3
(rest 2-3mins between sets)

CF LITE

Warm-up
400m Run
30 Air Squats
60sec. Push-up Hold
200m Run

Strength
3 Sets:
6-8 Single-arm DB Strict Press (each arm)
6-8 KB Romanian Deadlifts
30-45sec. Side Plank (each side)

MetCon
3 Rounds For Time:
1k Bike
10 Goblet Squats

WOD956 - Thursday, July 27th

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Warm-up
Coaches Choice

MetCon
RX
"Small"
3 Rounds For Time:
1000m Row
50 Burpees
50 Box Jumps, 24/20"
800m Run

SCALED
2 Rounds For Time:

LITE
1 Round For Time:

Strength
Make up a lift you missed earlier in the week

A. Front Squat 4×8 @65-75%

B. Squat Snatch Complex 7x1 AHAP
(power position snatch + low hang snatch + snatch from ground)

C. Sumo Deadlift 5×4 AHAP
(no bounce - silent)

WOD955 - Wednesday, July 26th

Warm-up
Banded Good Mornings 3x25
*run 800m between sets

Strength
Sumo Deadlift 5×4 AHAP
(no bounce – silent)

MetCon
RX
AMRAP 12 Minutes:
6 Squat Clean, 155/110lbs
12 Toes to Bar
18 Box Jump-over, 24/20″

SCALED
-135/95lb squat clean
-knees to elbows
-20/16" box

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

A. EMOM for 6 Minutes:
3-10 Strict CTB Pull-ups

B. Knees to Elbows 6x12 

CF LITE

Warm-up
PVC Good Mornings 3x25
*run 400m between sets

Strength
5 Sets:
8-10 Goblet Squats (heavy)
10-12 Ring Rows

MetCon
AMRAP 12 Minutes:
6 DB Squat Clean
12 Hanging Knee Raises
18 Step-ups

WOD954 - Tuesday, July 25th

Warm-up
5 Rounds:
30sec. Box Jump-overs
30sec. Rest
30sec. HR Push-ups
30sec. Rest

Strength
Squat Snatch Complex 7x1 AHAP
(power position snatch + low hang snatch + snatch from ground)

MetCon
RX
3 Rounds For Time:
21 Push Jerk, 115/75lbs
21 CTB Pull-ups

SCALED
-95/75lb push jerk
-chin over bar pull-ups

Side Work (optional)
4 Rounds For Time:
25m Stone Carry, 100/80lbs
10 Burpee Box Jump-overs, 24"
25m Stone Carry
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
Alternating Every 2 Minutes for 16 Minutes:
8 Single-leg KB Romanian Deadlift (each leg)
12-15 Barbell Roll-outs

MetCon
5 Rounds For Time:
12 DB Push Press
12 Jumping Pull-ups

WOD953 - Monday, July 24th

Warm-up
3 Rounds:
200m KB Carry in front rack
(switch arms halfway)
20 Air Squats
30sec. HS Hold

Strength
Front Squat 4×8 @65-75%

MetCon
RX
30-20-10 Reps For Time:
Wallballs, 30/20lbs
Deadlifts, 155/110lbs

SCALED
-20/14lb med-ball
-135/95lb deadlift

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

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

B. Strict CTB Pull-ups 8x7

CF LITE

Warm-up
3 Rounds:
200m Run
20 Air Squats
30sec. Push-up Hold

Strength
3 Sets:
8-10 DB Bench Press
4-6 Strict Pull-ups
10-15 Strict Toes to Bar

MetCon
30-20-10 Reps For Time:
Wallballs
Duel KB Deadlifts

WOD952 - Saturday, July 22nd

Warm-up
Coaches Choice

MetCon
RX
5 Rounds For Time:
400m Run
7 Push Press, 135/95lbs
14 Back Squats, 135/95lbs

SCALED
-115/75lb barbell

LITE
5 Rounds For Time:
400m Run
7 DB Push Press
14 Alternating Reverse Lunges w/ DB Farmer’s Carry

OPEN GYM

Warm-up
4 Rounds:
20 Sit-ups
15sec. Dead Hang from pull-up bar
10 DB Strict Press (light)

Strength
Back Squat 3×5 @75-85%

MetCon
4 Rounds For Time:
1k Row
Rest 3min.

SCALED
-same as RX

Side Work (optional)
Bench Press 5×10 @70% of 5RM

WOD951 - Friday, July 21st

Warm-up
4 Rounds:
20 Double-unders
5 Bar Facing Burpees
5 Hang Power Snatch

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

Metcon
RX
24-18-12 Reps For Time:
Hang Power Snatch, 75/55lbs
Box Jump-overs, 24/20″

SCALED
-sub hang C&J
-20/16" box

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

A. Big Kips on the Rings 6x6
+
3 Attempts at max set of Bar Muscle-ups
(rest 3-5min. between efforts)

B. Bar Pull Down 4x10
(rest 2-3min. between sets)

CF LITE

Warm-up
Same as class

Strength
2 Rounds:
8 KB Romanian Deadlift
15 Push-ups
-then-
2 Rounds:
10 Single-leg Step-ups (each leg)
(perform with DB's at your side)
45sec. Side Plank (each side)

MetCon
24-18-12 Reps For Time:
DB Hang Clean & Jerk
Box Step-overs

WOD950 - Thursday, July 20th

Warm-up
Coaches Choice

MetCon
RX
AMRAP 30 Minutes:
30 Wallballs, 20/14lbs
30 OH Plate Lunges, 45/25lbs
800m Run w/ med-ball

SCALED
-14/10lb med-ball
-35/15lb plate

LITE
AMRAP 20-30 Minutes:
15 Wallballs
15 OH Plate Lunges
400m Run w/ med-ball

Strength
Make up a lift you missed earlier in the week

A. Front Squat 4×10 @60-70%

B. Squat Clean Complex 5x2
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 2 total jerks per set)

C. Sumo Deadlift 10×3 @65% of 3RM
(speed work - no bounce - silent)

WOD949 - Wednesday, July 19th

Warm-up
3 Rounds:
10 Lateral Goblet Squats
10 Clapping Push-ups
25 Banded Good Mornings

Strength
Sumo Deadlift 10×3 @65% of 3RM
(speed work - no bounce - silent)

MetCon
RX
3 Rounds For Time:
500m Row
20 Bar Facing Burpees
10 Overhead Squats, 145/105lbs

SCALED
-standard burpees
-115/75lb OHS

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

A. Kipping Ring Dips 5x10
(rest 90-120sec. between sets)

B. Horizontal Ring Rows w/ feet on box 5x12 

CF LITE

Warm-up
3 Rounds:
10 Air Squats
10 HR Push-ups
25 Good Mornings w/ PVC

Strength
4 Rounds:
12 DB Push Press
20 Lateral Goblet Squats
60sec. Push-up Hold

MetCon
5 Rounds For Time:
200m Run
10 Burpees
5 Goblet Squats

WOD948 - Tuesday, July 18th

Warm-up
800m Run
50′ Duck Walk
25 Dislocates
25 Gymnastic Kips

Strength
Squat Clean Complex 5×2
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 2 total jerks per set)

MetCon
RX
2 Rounds For Time:
20 DB Hang Clean & Jerks, 55/35lbs (each hand)
20 Alternating Pistols
400m Run

SCALED
-45/25lb DB's
-x2 air squats

Side Work (optional)
Sled Push 5x50ft HAF!
Rest as needed

CF LITE

Warm-up
400m Run
1min. Squat Hold
15 Dislocates
1min. Hollow Hold
15 Dislocates
1min. Superman Hold

Strength
Alternating Every 2 Minutes for 18 Minutes:
45-60sec. Handstand Hold
10-12 Ring Rows
45-60sec. Hollow Hold

MetCon
4 Rounds For Time:
10 DB Hang Clean & Jerks
20 Air Squats
200m Run

WOD947 - Monday, July 17th

Warm-up
5 Rounds:
20 Double-unders
15 Air Squats
5 HR Push-ups

Strength
Front Squat 4×10 @60-70%

MetCon
RX
AMRAP 9 Minutes:
9/6 Calorie Bike
9 Shoulder to OH, 115/75lbs
9 CTB Pull-ups

SCALED
-95/65lb STO
-chin over bar pull-ups

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

A. Every 3 Minutes for 18 Minutes:
5 Bar Muscle-ups

B. Strict Ring Dips 8x5

CF LITE

Warm-up
5 Rounds:
20 Mountain Climbers
15 Air Squats
5 HR Push-ups

Strength
3 Rounds:
6 Pause Goblet Squats
10 Strict Pull-ups

MetCon
AMRAP 9 Minutes:
9/6 Calorie Row
9 DB Push Press
9 Ring Rows

WOD946 - Saturday, July 15th

Warm-up
Coaches Choice

MetCon
RX
In teams of three, alternate full rounds
AMRAP 15 Minutes:
3 Power Cleans, 135/95lbs
6 Burpee Box Jump-overs, 24/20″
-rest 5min. then-
AMRAP 15 Minutes:
10 Pull-ups
20 KB Swings, 53/35lbs

SCALED
-115/75lb cleans
-20/16" box
-band assisted pull-ups
-44/26lb kettlebell

LITE
In teams of three, alternate full rounds
AMRAP 15 Minutes:
6 DB Snatches
6 Burpees
-rest 5min. then-
AMRAP 15 Minutes:
5 Strict Pull-ups
15 KB Swings

OPEN GYM

Warm-up
800m Run
-then-
3 Rounds:
10 Goblet Squats
30 Double-unders

Strength
Back Squat 5×3 @70-80%

MetCon
RX
5 Rounds For Time:
2/1.5k Bike
Rest 2min.

SCALED
-same as RX

Side Work (optional)
Bench Press 5×5 @80-90%

WOD945 - Friday, July 14th

Warm-up
1000m Row
-then-
3 Rounds:
8 Pull-ups
8 KB Swings

Strength
Strict Press 1×6 @65%, 1×6@75%, 1xAMRAP @80%

Metcon
RX
5 Rounds For Time:
3 Power Cleans, 185/125lbs
6 Front Squats, 185/125lbs
200m Row

SCALED
-155/105lb barbell

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

A. AMRAP 2 Minutes x3
Max Reps Strict Ring Dips
(rest 2min. between AMRAP's)

B. Ring Pull Down + Transition 5x4
(rest 2-3min. between sets)

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
8 Pause Goblet Squats
45sec. Push-up Hold
10 DB Row (each arm)
45sec. Push-up Hold

MetCon
10 Rounds For Time:
5 DB Power Cleans
5 DB Front Squats
100m Run

WOD944 - Thursday, July 13th

Warm-up
Coaches Choice

MetCon
RX
3 Rounds For Max Reps:
3min. Calorie Row
Rest 2min.
90sec. Double-unders
90sec. Assault Bike
Rest 2min.

SCALED/LITE
-x2 single-unders

Strength
Make up a lift you missed earlier in the week

A. Front Squat 5×4 @80%+

B. Squat Snatch Complex 5x2
(power position snatch + low hang snatch + snatch from ground)

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

WOD943 - Wednesday, July 12th

Warm-up
3 Rounds:
10 Push-ups
15 Air Squats
20 Good Mornings

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

MetCon
RX
AMRAP 15 Minutes:
40 Double-unders
20 Wallballs, 20/14lbs
10 Toes to Bar

SCALED
-x2 single-unders
-14/10lb med. ball
-knees to elbows

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

A. Every 90sec. for 9 Minutes:
3-10 Strict CTB Pull-ups 

B. Knees to Elbows 6x10

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
10 DB Bench Press
8 Step-ups w/ farmers hold
Max Dead Hang from pull-up bar

MetCon
AMRAP 15 Minutes:
20 Mountain Climbers
10 Wallballs
5 Hanging Knee Raises

WOD942 - Tuesday, July 11th

Warm-up
EMOM for 12 Minutes:
5 Burpee Box Jumps
5 Empty Bar Thrusters

Strength
Squat Snatch Complex 5x2
(power position snatch + low hang snatch + snatch from ground)

MetCon
RX
For Time:
800m Run
-then-
21-15-9 Reps of:
Handstand Push-ups
Box Jump-overs, 24/20″
-then-
800m Run

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

Side Work (optional)
Alternating EMOM 10 Minutes:
15 GHD Sit-ups
30sec. Stone Hold (bear hug)

CF LITE

Warm-up
EMOM for 12 Minutes:
3 Burpee to plate
3 DB Thrusters

Strength
4 Rounds:
8 KB Deadlift
45sec. Side Plank (left)
10 Strict Pull-ups
45sec. Side Plank (right)

MetCon
For Time:
400m Run
-then-
21-15-9 Reps of:
HR Push-ups
Step-ups
-then-
400m Run

WOD941 - Monday, July 10th

Warm-up
3 Rounds:
12 OH Walking Lunges w/ plate
12 Hang Power Snatches
12 Overhead Squats

Strength
Front Squat 5×4 80%+

MetCon
RX
For Time:
40/25 Calorie Bike
40 DB Snatches, 50/35lbs
30/18 Calorie Bike
30 DB Snatches
20/12 Calorie Bike
20 DB Snatches

SCALED
-35/20lb snatch

*alternate hands on DB sntaches

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

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

B. Strict Pull-up 8x6

CF LITE

Warm-up
3 Rounds:
12 Walking Lunges
12 KB Swings
12 Goblet Squats

Strength
3 Rounds:
10 DB Push Press
8 KB Romanian Deadlift
10 Elbows to Planks

MetCon
For Time:
40/25 Calorie Row
40 DB Snatches
30/18 Calorie Row
30 DB Snatches
20/12 Calorie Row
20 DB Snatches

WOD940 - Saturday, July 8th

Warm-up
Coaches Choice

MetCon
RX
3 Rounds For Max Reps:
60sec. Wallball, 20/14lbs
60sec. KB Swings, 53/35lbs
60sec. Box Jump-overs, 24/20"
60sec. Push Press, 95/65lbs
60sec. Calorie Row
Rest 60sec.

SCALED/LITE
-14/10lb med. ball or lower target
-44/26lb KB or less
-20/16" box or step-up
-75/55lb push press or less

OPEN GYM

Warm-up
40 Calorie Row
-then-
3 Rounds:
12 KB Swings
12 Goblet Squats
12 HR Push-ups

Strength
Back Squat 4×4 @70-80%

MetCon
RX
5 Rounds For Time:
800m Run
Rest 3min.

SCALED
-same as RX

Side Work (optional)
Bench Press 5×8 @70% of 5RM

WOD939 - Friday, July 7th

Warm-up
800m Run
-then-
5 Rounds:
10 Walking Lunges
5 Handstand Push-ups

Strength
Strict Press 1×8 @60%, 1×8 @70%, 1xAMRAP @75%

MetCon
RX
AMRAP 6 Minutes:
2 Power Snatch, 135/95lbs
20 Double-unders
3 Power Snatch
30 Double-unders
4 Power Snatch
40 Double-unders
etc…

SCALED
-95/65lb snatch
-x2 single-unders

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

A. Big Kips on the Rings 7x5
+
3 Attempts at max set of Bar Muscle-ups
(rest 3-5 mins between efforts)

B. Bar Pull Down 4x10
(rest 2- mins between sets)

CF LITE

Warm-up
400m Run
-then-
5 Rounds:
10 Walking Lunges
10 HR Push-ups

Strength
3 Rounds:
10 DB Strict Press
10 KB Romanian Deadlifts
45sec. Side Plank (each side)

MetCon
AMRAP 9 Minutes:
2 DB Power Snatch
20 Mountain Climbers
4 DB Power Snatch
30 Mountain Climbers
6 DB Power Snatch
40 Mountain Climbers
etc...

WOD938 - Thursday, July 6th

Warm-up
Coaches Choice

MetCon
RX
5 Rounds for Max Reps:
3min. Calorie Row
2min. Burpee Box Jump-overs, 24/20”
Rest 1min.

SCALED
-20/16" box or lower

LITE
3 Rounds for Max Reps:
3min. Calorie Bike
2min. Burpees to plate
Rest 1min.

Strength
Make up a lift you missed earlier in the week

A. Front Squat 4×8 @65-75%

B. Squat Clean Complex 4x3
Power Position Clean + Low Hang Clean + Clean from Ground
(jerk the last rep of each complex, 3 total jerks per set)

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