WOD977 - Tuesday, August 22nd

Warm-up
2 Rounds:
10 High Hang Power Cleans, 95/65lbs
15 Push-ups
20 Walking Lunges

Strength
Find a 1RM Power Clean

MetCon
RX
AMRAP 15 Minutes:
10/8 Calorie Bike
1 Rope Climb
3 Clean & Jerks, 155/110lbs
10/8 Calorie Bike
2 Rope Climbs
6 Clean & Jerks
10/8 Calorie Bike
3 Rope Climbs
9 Clean & Jerks
etc…

SCALED
AMRAP 15 Minutes:
10/8 Calorie Bike
3 Strict Pull-ups
3 Clean & Jerks, 125/85lbs
10/8 Calorie Bike
6 Strict Pull-ups
6 Clean & Jerks
10/8 Calorie Bike
9 Strict Pull-ups
9 Clean & Jerks
etc…

Side Work (optional)
A. For Time:
1-mile Run

B. DB Overhead Squat
3 Attempts to establish a 10RM each side
(6 sets total)

CF LITE

Warm-up
2 Rounds:
10 KB Swings
15 Knee Push-ups
20 Walking Lunges

Strength
Death by Strict Push-ups

MetCon
AMRAP 15 Minutes:
10/8 Calorie Row
2 Strict Pull-ups
2 DB Clean & Press
10/8 Calorie Row
4 Strict Pull-ups
4 DB Clean & Press
10/8 Calorie Row
6 Strict Pull-ups
6 DB Clean & Press
etc…

WOD976 - Monday, August 21st

Warm-up
3 Rounds:
6 Push Press, 95/65lbs
9 Squat Jumps to Box, 24/20″
12 Calorie Row

Strength
Find a 1RM Back Squat

MetCon
RX
“Fight Gone Bad”
3 Rounds for Max Reps:
1min. Wallballs, 20/14lbs
1min. Sumo Deadlift High Pull, 75/55lbs
1min. Box Jumps, 20/16″
1min. Push Press, 75/55lbs
1min. Calorie Row
1min. Rest

SCALED
3 Rounds for Max Reps:
1min. Wallballs, 14/10lbs
1min. Sumo Deadlift High Pull, 45/35lbs
1min. Step-ups, 20/16″
1min. Push Press, 45/35lbs
1min. Calorie Row
1min. Rest

Side Work (optional)
AMRAP 5 Minutes:
3 Unbroken Ring Dips
(RX+ strict ring dips)

CF LITE

Warm-up
3 Rounds:
6 DB Push Press
9 Jump Squats
12 Calorie Bike

Strength
Accumulate 7 Minutes:
Wall Sits
(20min. cap)

MetCon
3 Rounds for Max Reps:
1min. Wallballs
1min. KB Sumo Deadlift High Pull
1min. Step-ups
1min. DB Push Press
1min. Calorie Row
1min. Rest

WOD975 - Saturday, August 19th

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 225/155lbs
8 CTB Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 24/20″
8 Ring Dips
-rest 4min. then-
8 Ground to Overhead, 135/95lbs
8 Toes to Bar

SCALED
In teams of two, alternate full rounds
AMRAP 8 Minutes:
8 Deadlifts, 185/135lbs
8 Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Jump-overs, 20/16″
8 Banded Ring Dips
-rest 4min. then-
8 Ground to Overhead, 115/75lbs
8 Knees to Elbows

LITE
In teams of two, alternate full rounds
AMRAP 8 Minutes:
16 KB Swings
8 Strict Pull-ups
-rest 4min. then-
AMRAP 8 Minutes:
8 Burpee Box Step-overs
8 Seated Ring Dips
-rest 4min. then-
8 Plate Ground to Overhead
8 V-ups

OPEN GYM

Warm-up
4 Rounds:
12 Empty Bar Thrusters
12 Heavy Russian Power Swings

Strength
Find a 1RM Split Jerk

MetCon
RX
For Time:
30/20 Calorie Bike
20 Box Jump-overs, 24/20″
10 Power Cleans, 165/115lbs

SCALED
20/15 Calorie Bike
20 Box Jump-overs, 20/16″
10 Power Cleans, 135/95lbs

Side Work (optional)
A. Shuttle Sprints For Time:
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
(4-5 attempts to find fastest time)
(rest as needed between efforts)

B. Pause GHD 3×10
(pause for a 3sec. count in the bottom of each rep, then fire up)

WOD974 - Friday, August 18th

Warm-up
Couch Stretch, 2min./side
-then-
Steady Through:
20 Empty Bar Overhead Squats
20 Box Jumps
10 Empty Bar Hang Power Snatch

Strength
Find a 1RM Squat Snatch
(no more then 3 attempts once over 90% of current 1RM)

MetCon
RX
"Open Workout 16.3"
AMRAP 7 Minutes:
10 Power Snatch, 75/55lbs
3 Bar Muscle-ups

SCALED
AMRAP 7 Minutes:
10 Power Snatch, 45/35lbs
5 Jumping CTB Pull-ups

Side Work (optional)
For Time:
100 Bar Facing Burpees

CF LITE

Warm-up
Couch Stretch, 2min./side
-then-
Steady Through:
20 Dual KB Front Squats
20 Step-ups
20 KB Swings

Strength
Accumulate 7 Minutes:
Push-up Hold
(20min. cap)

MetCon
AMRAP 7 Minutes:
10 DB Snatch
(alternating)
5 Jumping CTB Pull-ups

WOD973 - Thursday, August 17th

Warm-up
Coaches Choice

MetCon
RX
0:00 – 10:00
100 Bar Facing Burpees
(rest in time remaining)
10:00 – 20:00
1-mile Run
(rest in time remaining)
20:00 – Completion
100 Box Jump-overs, 24/20"

SCALED
0:00 – 10:00
80 Bar Facing Burpees
(rest in time remaining)
10:00 – 20:00
800m Run
(rest in time remaining)
20:00 – Completion
80 Box Jump-overs, 20/16"

LITE
0:00 – 10:00
50 Burpees
(rest in time remaining)
10:00 – 20:00
500m Row
(rest in time remaining)
20:00 – Completion
50 Box Step-overs

*Record your score for all three seperatly

Strength
Make up a lift you missed earlier in the week

A.Find a 1RM Front Squat

B. Find a 1RM Clean & Jerk
(no more then 3 attempts once over 90% of current 1RM)

C. Find a 5RM Bench Press

WOD972 - Wednesday, August 16th

Warm-up
EMOM 5 Minutes:
15sec. Bike (HARD)
-then-
3 Rounds:
5 Push-ups
10 Goblet Squats
15sec. Handstand Hold

Strength
Find a 5RM Bench Press

MetCon
RX
For Time:
22 Toes to Bar
22 Clean & Jerks, 95/65lbs
22 Calorie Row

SCALED
For Time:
18 Knees to Elbows
18 Clean & Jerks, 75/55lbs
18 Calorie Row

Side Work (optional)
A. For Time:
100 Calorie Bike

B. For Time:
200m OH Plate Carry, 45/25lbs
200m Farmer Carry, 50/35lb DB's

CF LITE

Warm-up
EMOM 5 Minutes:
15sec. Row (HARD)
-then-
3 Rounds:
5 Knee Push-ups
10 Air Squats
15sec. Push-up Hold

Strength
Accumulate 7 Minutes:
Farmers Hold - AHAP
(20min. cap)

MetCon
For Time:
18 Hanging Knee Raises
18 Dual DB Clean & Press
18 Calorie Bike

WOD971 - Tuesday, August 15th

Warm-up
Slow 10 Minute Row
-then-
Steady Through:
30 DB Snatch, 50/35lbs
(alternating)
20 Toes to Bar
10 Burpees over Rower

Strength
Find a 1RM Clean & Jerk
(no more then 3 attempts once over 90% of current 1RM)

MetCon
RX
AMRAP 5 Minutes:
5 Muscle-ups
10 Power Cleans, 155/110lbs

SCALED
AMRAP 5 Minutes:
10 Ring Dips
10 Power Cleans, 135/95lbs

Side Work (optional)
AMRAP 5 Minutes:
3 Unbroken Handstand Push-ups
(RX+ strict HSPU's)

CF LITE

Warm-up
Slow 10 Minute Bike
-then-
Steady Through:
30 DB Snatch - light
(alternating)
20 Hanging Knee Raises
10 Burpees

Strength
Death by Strict Pull-ups

MetCon
AMRAP 5 Minutes:
7 Seated Ring Dips
7 DB Power Cleans

WOD970 - Monday, August 14th

Warm-up
3 Rounds:
20sec. Nose & Toes Handstand Hold
-then-
5 Minute Row
Minutes 1-3 (steady)
Minute 4 (metcon pace)
Minute 5 (HARD)

Strength
Find a 1RM Front Squat

MetCon
RX
For Time:
5k Row

SCALED
AMRAP 25 Minutes:
500m Row
1min. Rest

Side Work (optional)
Death by 5' Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.

CF LITE

Warm-up
3 Rounds:
20sec. Push-up Hold
-then-
5 Minute Bike
Minutes 1-3 (steady)
Minute 4 (metcon pace)
Minute 5 (HARD)

Strength
Accumulate 6 Minutes:
Lunge Hold - 3min. per leg
(20min. cap)

MetCon
AMRAP 18 Minutes:
1k Bike
1min. Rest

WOD969 - Saturday, August 12th

Warm-up
Coaches Choice

MetCon
RX
In teams of three, alternate full rounds
21 Rounds For Time:
7 CTB Pull-ups
7 Box Jump-overs, 24/20"
7 DB Snatches, 55/35lbs

SCALED
-chin over bar pull-ups
-20/16" box or step-ups
-45/25lb DB or less

LITE
In teams of three, alternate full rounds
21 Rounds For Time:
5 Strict Pull-ups
10 Jumping Lunges
10 DB Snatch

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

WOD968 - Friday, August 11th

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

WOD967 - Thursday, August 10th

Warm-up
Coaches Choice

MetCon
4 Rounds For Time:
400m Run
24 Air Squats
12 Burpee Over Box
(RX+ if you've got a 20/14lb vest, wear it)

RX = 30" box
SCALED = 24" box

*athletes may use there hand to jump/climb over the box, feet must touch top of box

LITE
6 Rounds For Time:
200m Run
12 Air Squats
6 Burpees

Strength
Make up a lift you missed earlier in the week

A. Work Up to a Heavy Front Squat Single
-then-
EMOM 6 Minutes:
1 Rep @80% of the heavy single

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. EMOM for 5 Minutes:
3 Sumo Deadlifts - AHAP
(no bounce – silent)

WOD966 - Wednesday, August 9th

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

Strength
EMOM for 5 Minutes:
3 Sumo Deadlifts - AHAP
(no bounce – silent)

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

SCALED
-x3 strict pull-up for rope climbs
-14/10lb med-ball or lower target
-standard burpees

Side Work (optional)
Bench Press 5×10 @60-70%

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

WOD965 - Tuesday, August 8th

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:
2 Rounds
50 Double-unders
10 Clean & Jerk, 135/95lbs
-rest 2min. then-
2 Rounds
40 Double-unders
8 Clean & Jerks

SCALED
-x2 single-unders
-115/75lb C&J or less

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

*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
6 Rounds For Time:
30 Mountain Climbers
6 DB Clean & Jerk

WOD964 - Monday, August 7th

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

Strength
Work Up to a Heavy Front Squat Single
-then-
EMOM 6 Minutes:
1 Rep @80% of the heavy single

MetCon
RX
For Time:
200m Run
40 DB Snatches
400m Run
30 DB Snatches
800m Run
20 DB Snatches

RX = 55/35lb DB
SCALED = 45/25lb DB or less

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

WOD963 - Friday, August 4th

Warm-up
Coaches Choice

MetCon
In team of three, with only one teammate working at a time
3 Rounds For Time:
100 Calorie Row
50 Strict Press
400m Run (together)

RX = 95/65lb barbell
SCALED = 75/55lb barbell
LITE = 20-35/10-20lb dumbbells
 

WOD962 - Thursday, August 3rd

Warm-up
Coaches Choice

MetCon
RX
For Time:
1-mile Run
Rest 3min.
4/3k Bike
Rest 3min.
2k Row

SCALED
For Time:
1200m Run
Rest 3min.
3/2k Bike
Rest 3min.
1500m Row

LITE
For Time:
800m Run
Rest 3min.
2/1k Bike
Rest 3min.
1k Row

Strength
Make up a lift you missed earlier in the week

A. Front Squat 5×4 @80%+

B. Squat Clean Complex 7x1 AHAP
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 @70% of 3RM
(speed work - no bounce - silent)

WOD961 - Wednesday, August 2nd

Warm-up
1000m Row
-then-
3 Rounds:
20 Walking Lunges
15 Romanian Deadlifts (light)
10 Lateral Bar Burpees

Strength
Sumo Deadlift 10×3 @70% of 3RM
(speed work - no bounce - silent)

MetCon
RX
For Time:
30/18 Calorie Bike
20 Alternating Pistols
10 Rope Climbs
20 Alternating Pistols
30/18 Calorie Bike

SCALED
-x2 air squats for pistols
-x3 strict pull-ups for rope climbs

Side Work (optional)
For Time:
30 Strict Pull-Ups w/ 3sec. hold in bottom
(each rep starts w/ 3sec. dead hang & ends w/ chin over bar)

CF LITE

Warm-up
700m Row
-then-
3 Rounds:
20 Walking Lunges
15 KB Romanian Deadlifts
10 Burpees

Strength
4 Sets:
8-10 DB Push Press
8-10 Hip Bridge
6-8 Strict Toes to Bar

MetCon
For Time:
40 Calorie Row
30 Air Squats
20 Ring Rows
30 Air Squats
40 Calorie Row

WOD960 - Tuesday, August 1st

Warm-up
AMRAP 7 Minutes:
30 Double-unders
10 Box Jumps (step down)
10 Front Squats (light)

Strength
Squat Clean Complex 7×1 AHAP
power position clean + low hang clean + clean from ground
(jerk the last rep of each complex)

MetCon
RX
4 Rounds For Time:
9 Squat Snatch, 115/75lbs
9 Ring Dips

SCALED
-95/65lb snatch
-banded ring dips

Side Work (optional)
5 Rounds For Time:
50m Sprint
25m Prowler Push (light)
Rest 1min.

CF LITE

Warm-up
AMRAP 7 Minutes:
30 Mountain Climbers
10 Step-ups
10 Goblet Squats

Strength
Every 2 Minutes for 16 Minutes:
8 Single-leg KB Romanian Deadlifts (each leg)
60sec. Superman Hold

MetCon
7 Rounds For Time:
7 Dual DB Squat Clean
7 HR Push-ups
100m Run

WOD959 - Monday, July 31st

Warm-up
Alternating EMOM for 15 Minutes:
5 Burpee Pull-ups
10 Calorie Row (sprint)
15 Air Squats

Strength
Front Squat 5×4 @80%+

MetCon
AMRAP 15 Minutes:
400m Run
12 Dual KB Deadlifts
9 Dual KB Hang Power Cleans
6 Dual KB Push Press

RX= 53/35lb KB's
SCALED= 44/26lb KB's

Side Work (optional)
5 Sets:
3-6 Unbroken Muscle-ups
(rest as needed between sets)

CF LITE

Warm-up
Alternating EMOM for 15 Minutes:
3 Burpees + 3 Ring Rows
6 Calorie Row (sprint)
9 Air Squats

Strength
3 Sets:
6-8 KB Deadlift
10-15 Chest to Deck Push-ups
30sec. Hollow Hold

MetCon
AMRAP 15 Minutes:
200m Run
9 Dual DB Deadlifts
6 Dual DB Hang Power Cleans
3 Dual DB Push Press

WOD958 - Saturday, July 29th

Warm-up
Coaches Choice

MetCon
RX
In Partners AMRAP 6 Minutes:
Partner A: 5 Power Cleans, 135/95lbs
Partner B: 5  Burpees to Target
*partners keep switching back in forth*

-rest 4min.-
AMRAP 6 Minutes:
Partner A: 10 Wallball, 20/14lbs
Partner B: 10 HR Push-ups
*partners keep switching back in forth*
-rest 4min.-
AMRAP 6 Minutes:
Max Calorie Row or Bike
*partners switch every minute*

SCALED
-115/95lb power clean
-14/10lb med-ball

LITE
AMRAP 6 Minutes:
10 KB Swings
5 Burpees
-rest 4min.-
AMRAP 6 Minutes:
10 Wallball
10 HR Push-ups
-rest 4min.-
AMRAP 6 Minutes:
Max Calorie Bike

OPEN GYM

Warm-up
3 Rounds:
250m Row
20 Walking Lunges
15 Air Squats
10 Banded Good Mornings

Strength
Back Squat 3×5 @75-85%

MetCon
RX
3 Rounds For Time:
1 Mile Run
Rest 4min.

SCALED
-same as RX

Side Work (optional)
Bench Press 5×10 @75% of 5RM