WOD997 - Friday, September 15t

Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)

Strength
Back Squat 3×3@90%

MetCon
Kettlebell “Jackie”
For Time:
1k Row
50 Thrusters, 35/26lbs KB's
30 Pull-ups

Scaling
-less weight on KB's
-band assisted pull-ups

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

A. Toes to Bar 8x6

B. DB Bench 4x8 - AHAP

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
5 Rounds:
10sec. Bike (hard)
50sec. Bike (easy)

Strength
4 Sets:
6-8 KB Deadlift
10-15 Push-ups
10-15 Strict Toes to Bar

MetCon
Advanced
For Time:
800m Run
50 DB Thrusters
15 Strict Pull-ups

Intermediate
For Time:
400m Run
30 DB Thrusters
15 Ring Rows

WOD996 - Thursday, September 14th

Warm-up
Coaches Choice

MetCon
Alternating EMOM for 21 Minutes:
250/200m Row
15 Burpees to 6” target
.5/.4k Bike
(take a minute off if you fail a rnd)

LITE
Alternating EMOM for 21 Minutes:
200/150m Row
10 Burpees
.4/.3k Bike
(take a minute off if you fail a rnd)

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x5 @75%

B. Sumo Deadlift 5×1 - Heavy

C. Low Hang Squat Snatch 6×2 @70-80%

D. Back Squat 4x8 @60%

WOD995 - Wednesday, September 13th

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 Banded Good Mornings
8 Alt. Pistols
12 Push-ups

Strength
Back Squat 4x8 @60%

MetCon
For Time:
1-mile Run
-then-
21-15-9 Reps of
Hang Power Snatch, 75/55lbs
Bar Facing Burpees

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

A. Every 30 Seconds for 8 Minutes: 
1 Rope Climb
*Alternate rounds between legless and regular

B. For Time: 
200m Overhead Walking Lunge with 45/25lb plate

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
12 PVC Good Mornings
16 Air Squats
12 HR Push-ups

Strength
3 Sets:
8-10 DB Strict Ptrdd
3-5 Strict Pull-ups
60sec. Jump Rope Practice

MetCon
Advanced
For Time:
2k Row
-then-
21-15-9 Reps of
KB Swings
Burpees over KB

Intermediate
For Time:
1k Row
-then-
15-12-9 Reps of
KB Swings
Burpees

WOD994 - Tuesday, September 12th

Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral DB Squats
10 Alt. DB Power Snatch
10sec. Nose & Toes Handstand Hold

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 5x1 - Heavy

B. Low Hang Squat Snatch 6x2 @70-80%

MetCon
6 Rounds For Time:
250m Row
3min. Rest

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

A. 2 Rounds - climb the ladder:
2-4-6-8-10 etc..
Unbroken Handstand Push-ups
(rest no more than 30sec. btw sets, rest 4min. btw rnds)

B. Lateral DB Squats 4×20
(not alternating, 2 sets per side)

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
4 Rounds:
10 Lateral Squats
10 Alt. DB Power Snatch
15sec. Push-up Hold

Strength
4 Sets:
25 KB Swings
60ft. Bottom’s Up KB Carry (each arm)
30-45sec. Hollow Hold

MetCon
Advanced
6 Rounds For Time:
.5k Bike
3min. Rest

Intermediate
4 Rounds:
.5k Bike
(rest as needed between rounds)

WOD993 - Monday, September 11th

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Row
10 Jumping Lunges
5 Strict Pull-ups

Strength
Back Squat 5×5 @75%

MetCon
3 Rounds For Time:
20/15 Calorie Bike
20 Wallballs, 20/14lbs
20 Deadlift, 155/110lbs

Scaling
-less weight on barbell and med. ball

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

A. 3 Rounds For Time:
5-7-9 Reps of:
Power Clean, 135/95lbs
Box Jump-overs, 24/20″
Toes to Bar
(rest 3min. between rounds)

B. 3 Rounds:
1-2-3-4 Reps of:
Unbroken Muscle-ups
(rest as needed between rounds)

C. 5 Rounds:
10sec. GHD Hold at parallel
10 GHD Sit -ups
(rest as needed between rounds)

CF LITE

Warm-up
Couch Stretch, 3min./side
-then-
3 Rounds:
15 Calorie Bike
10 Walking Lunges
5 Ring Rows

Strength
3 Sets:
8-10 DB Step-ups (each leg)
10-12 Ring Rows
45sec. Side Planks (each side)

MetCon
Advanced
3 Rounds For Time:
20/15 Calorie Row
20 Wallballs
20 KB Deadlift

Intermediate
3 Rounds For Time:
16/12 Calorie Row
16 Wallballs
16 KB Deadlift

WOD992 - Saturday, September 9th

Warm-up
Coaches Choice

MetCon
In Teams of two, For Time:
800m Row
800m Run
60 KB Swings, 70/53lbs
60 Wallball, 30/20lbs
40 Push-ups
40 Pull-ups
20 Burpees to 6" target
20 Overhead Squats, 155/105lbs

*Further Scaling
-less weight for KB/med. ball
-band assisted pull-ups
-less weight on barbell

LITE
In Teams of two, For Time:
800m Row
800m Run
60 KB Swings
60 Wallball
40 HR Push-ups
40 Ring Rows
20 Burpees
20 Goblet Squats

OPEN GYM

Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
100m Row
10 Empty Bar Overhead Squats

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 2 Minutes for 12 Minutes:
2 Strict Press - AHAP

B. Power Snatch 5×5@65%

MetCon
"Dumbbell Elizabeth"
21-15-9 Reps For Time:
DB Hang Squat Clean, 35-45/25lbs
Ring Dips

*Further Scaling
-less weight for DB's
-band assisted ring dips

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

A. 7 Rounds For Time:
500m Row
3min. Rest

B. 6 Rounds For Time:
50m Atlas Stone Carry in bear hug - AHAP
1min. Rest

WOD991 - Friday, September 8th

Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
30 Double-unders
20 Flutter Kicks
10 Burpees

Strength
Back Squat 3×3@87.5%

MetCon
4 Rounds For Max Reps:
15/9 Calorie Bike
Max Set UB Power Cleans, 115/75lbs
2min. Rest

*Further Scaling
-less weight on barbell

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

A. 5 Rounds:
6-5-4 UB Toes to Bar
(rest as needed between rounds)

B. DB Bench 4x10 - AHAP

CF LITE

Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
30 Mountain Climbers
20 Flutter Kicks
10 Burpees

Strength
4 Sets:
6-8 Single-arm DB Strict Press (each arm)
20 KB Swings
30-45sec. Side Planks (each side)

MetCon
4 Rounds For Max Reps:
15/9 Calorie Row
Max Set UB KB Swings
2min. Rest

WOD990 - Thursday, September 7th

Warm-up
Coaches Choice

MetCon
AMRAP 2 Minutes x6:
15 Burpees to 6” target
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)

LITE
AMRAP 2 Minutes x4-6:
10 Burpees
Max Calorie Bike/Row in remaining time
(alt. machines each rnds/rest 2min. btw rnds)

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5x3 @72.5%

B. Sumo Deadlift 4×2 - Heavy

C. Low Hang Squat Clean 5×3 @60-70%

D. Back Squat 4x8 @60%

WOD989 - Wednesday, September 6th

Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
10 Inchworms
8 Handstand Push-ups
6 High Box Jumps (no bounding)

Strength
Back Squat 4x8 @60%

MetCon
3 Rounds For Time:
800m Run
20 Weighted Sit-ups, 45/25lb plate
20 Power Snatch, 75/55lbs

*scale weight for each movement as needed

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

A. Bar Muscle-ups 10×3
(rest as needed between sets)

B. 400m Farmers Carry
70/50lb DB's

CF LITE

Warm-up
Couch Stretch, 2min./side
-then-
4 Rounds:
10 Inchworms
8 HR Push-ups
6 Box Jumps

Strength
3 Sets:
8-10 Romanian Deadlifts
5 KB Windmills (each arm)
45sec. Push-up Hold

MetCon
Advanced
3 Rounds For Time:
800m Run
20 Sit-ups
20 KB Swings

Intermediate
4 Rounds For Time:
400m Run
10 Sit-ups
10 KB Swings

WOD988 - Tuesday, September 5th

Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
20 Single-leg KB Deadlifts
20 Jumping Lunges

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 4x2 - Heavy

B. Low Hang Squat Clean 5x3 @60-70%

MetCon
4 Rounds:
500m Row
70 Double-unders
3min. Rest

*Further Scaling

-sub lateral jumps over rower for DU's

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

A. Pause Alternating Pistols 6×10

B. Bulgarian Split Squats 4×10 (per side)

CF LITE

Warm-up
Couch Stretch, 2min./side
-then-
2 Rounds:
10 KB Deadlifts
20 Walking Lunges

Strength
3 Sets:
8-10 Goblet Squats
8 Single-arm DB Row (each arm)
15-20 Strict Toes to Bar

MetCon
Advanced
4 Rounds:
1k Bike
70 Mountain Climbers
3min. Rest

Intermediate
6 Rounds:
.5k Bike
35 Mountain Climbers
60-90sec. Rest

WOD987 - Saturday, September 2nd

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Warm-up
Coaches Choice

MetCon
RX
Team "Liam"
In Teams of Two, For Time:
800m Run with 45/25lb plate
-then-
200 Toes to Bars
100 Front Squats, 155/105lbs
20 Rope Climbs
-then-
800m Run with 45/25lb plate

*partition the TTB, front squats & rope climbs as needed, with both partners working at the same time. Start and finish with the run together with one plate.

SCALED
In Teams of Two, For Time:
800m Run with 20/14lb med-ball
-then-
200 Hanging Knee Raises
100 Front Squats, 115/75lbs
60 Strict Pull-ups
-then-
800m Run with 20/14lb med-ball

*partition the hanging knee raises, front squats & strict pull-ups as needed, with both partners working at the same time. Start and finish with the run together with one med-ball.

LITE
In Teams of Two, For Time:
800m Run
150 Sit-ups
75 Goblet Squats
40 Ring Rows

*partition the Sit-ups, goblet squats & ring rows as needed, with both partners working at the same time. Start with run together.

OPEN GYM

Warm-up
Couch Stretch, 1min./side
-then-
Steady Through:
20 Strict Pull-ups
30 Goblet Squats
40/25 Calorie Row

Strength
Choose ONE of the following based on perceived weaknesses

A. Strict Press 2×10
-then-
Every 90sec. for 12 Minutes
1 Strict Press - AHAP

B. Power Clean 5×5@65%

MetCon
"Dumbbell Fran"
21-15-9 Reps For Time:
DB Thrusters, 35-45/25lbs
Pull-ups

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

A. 8 Rounds For Time:
1k Bike
4min. Rest

B. 8 Rounds:
40yd Prowler Push - moderate weight
(20yds down & back)
Run 200m as rest

WOD986 - Friday, September 1st

Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
10 Russian Power Swings
10 Box Jumps (no bounding)
10 Empty Bar Front Squats

Strength
Back Squat 3×3@85%

MetCon
5 Rounds For Max Reps:
200m Sprint
1 Max UB Double-unders
2min. Rest

*You can take a mulligan each round if you get less than 15 double-unders

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

A. AMRAP 8 Minutes:
5 CTB Pull-ups
100m Jog

B. DB Bench 4x12 - AHAP

CF LITE

Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
10 Russian Swings
10 Step-ups
10 Goblet Squats

Strength
4 Sets:
8-10 DB Push Press
10 Push-up Hold to Elbows
60sec. Double-under Practice

MetCon
Advanced
AMRAP 2 Minutes x5:
200m Sprint
Max Mountain Climbers in remaining time
(rest 2min. between AMRAP's)

Intermediate
AMRAP 1 Minute x7:
100m Run
Max Mountain Climbers in remaining time
(rest 1min. between AMRAP's)

WOD985 - Thursday, August 31st

Warm-up
Coaches Choice

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

*scale DU's to x2 single-unders

LITE
7 Rounds For Time
10 Burpees
30 Mountain Climbers
30-45sec. Rest

Strength
Make up a lift you missed earlier in the week

A. Back Squat 5×3 @70%

B. Sumo Deadlift 3×3 - Heavy

C. Low Hang Snatch 5×3 @60-70%

D. Back Squat 4x8 @60%

WOD984 - Wednesday, August 30th

Warm-up
Couch Stretch, 1min./side
-then-
AMRAP 8 Minutes:
200m Run
10 Ring Dips
10 Sit-ups

Strength
Back Squat 4x8 @60%

MetCon
3 Rounds For Time:
200m Run
15 Shoulder to Overhead, 115/75lbs
10 Burpee Box Jump-overs, 24/20"

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

A. EMOM 10 Minutes:
1-3 Rope Climbs

B. 5 Rounds:
Max Effort Overhead Plate Hold, 45/25lbs
1min. Rest

CF LITE

Warm-up
Couch Stretch, 1min./side
-then-
AMRAP 8 Minutes:
200m Run
10 HR Push-ups
10 Sit-ups

Strength
4 Sets:
6-8 Bulgarian Split Squat (each leg)
4-6 Strict Pull-ups

MetCon
Advanced
3 Rounds For Time:
200m Run
15 DB Push Press
10 Burpee Box Jump-overs

Intermediate
5 Rounds For Time:
100m Run
10 DB Push Press
5 Burpee Box Step-overs

WOD983 - Tuesday, August 29th

Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
30 Double-unders
20 Air Squats
10ft Handstand Walk

*scale DU's to x2 single-unders and HS walk to 1 wall walk

Strength
Choose ONE of the following based on perceived weaknesses

A. Sumo Deadlift 3×3 - Heavy

B. Low Hang Snatch 5×3 @60-70%

MetCon
AMRAP 12 Minutes:
250/200m Row
12 Toes to Bar
60sec. Rest

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

A. 3 Rounds For Time:
5-4-3-2-1 Unbroken Reps
Strict Handstand Push-ups
(rest 2min. between rnds)

B. Lateral Goblet Squats 3x20 - AHAP
(10 per side)

CF LITE

Warm-up
Couch Stretch, 1min./side
-then-
3 Rounds:
30-60 Single-unders
20 Air Squats
10sec. Push-up Hold

Strength
4 Sets:
6-8 KB Romanian Deadlif
60ft. Bottom’s Up KB Carry (each arm)
30-45sec. Hollow Hold

MetCon
Advanced
AMRAP 12 Minutes:
15/10 Calorie Bike
15 Sit-ups
60sec. Rest

Intermediate
AMRAP 12 Minutes:
10/5 Calorie Bike
10 Sit-ups
30-60sec. Rest

WOD982 - Monday, August 28th

Warm-up
Couch Stretch, 1min./side
-then-
Alternating EMOM 10 Minutes:
10 Calorie Row
10 Empty Bar Thrusters

Strength
Back Squat 5×3 @70%

MetCon
25-15-10 Reps For Time:
Power Clean, 115/75lbs
Ring Dips

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

A. EMOM 10 Minutes:
10/7 Calorie Ski

B. AMRAP 12 Minutes:
100m Run
1-3 Muscle-up +1s

C. Alternating EMOM 10 Minutes:
15 GHD Sit-ups
15 Goblet Squats, 70/53lbs

CF LITE

Warm-up
Couch Stretch, 1min./side
-then-
Alternating EMOM 10 Minutes:
30sec. Bike
10 DB Thrusters

Strength
4 Sets:
15-20 KB Swings
20 Walking Lunges w/ DB's
30-45sec. Side Plank (each side)

MetCon
Advanced
25-15-10 Reps For Time:
DB Power Clean
HR Push-ups

Intermediate
18-12-6 Reps For Time:
DB Power Cleans
Knee HR Push-ups

WOD981 - Saturday, August 26th

Warm-up
Coaches Choice

MetCon
RX
In Partners (one person working at a time): 
For Time:
150 KB Swings, 53/35lbs
125 Push Press, 95/65lbs
100 Pull-ups
75 Box Jump-overs, 24/20″
1-mile Med. Ball Run, 20/14lbs (one med ball btw partners)

SCALED
In Partners (one person working at a time): 
For Time:
150 KB Swings, 44/26lbs
125 Push Press, 75/55lbs
100 Strict Pull-ups
75 Box Jump-overs, 20/16″
1-mile Med. Ball Run, 14/10lbs (one med ball btw partners)

LITE / FRIENDS&FAMILY
In Partners (one person working at a time..can use different weights): 
For Time:
150 KB Swings
125 DB Push Press
100 Ring Rows
75 Box Step-overs w/ DB's
800m Med. Ball Run (one med ball btw partners)

OPEN GYM

Warm-up
Alternating EMOM 9 Minutes:
10/7 Calorie Row
10/7 Calorie Bike
10/7 Burpees
(start steady, pick up the pace each round)

Strength
A. Find a 1RM Strict Press

B. Find a 1RM Power Snatch

MetCon
RX
For Time:
3/2.5k Ski
6/5k Bike
3/2.5k Row

SCALED
For Time:
2/1.5k Row
4/3k Bike
1mi Run

Side Work (optional)
"Tabata Alternating Pistols"

WOD980 - Friday, August 25th

Warm-up
2 Rounds:
20/12 Calorie Bike
10 Snatch Balance (light)
20 Box Jumps
10 Handstand Push-ups

Strength
3 Sets:
Max Rep Overhead Squats
Rest 3min. Between Sets
(scores are best set AND total reps across 3 sets)

Advanced = Bodyweight
Intermediate = 3/4 Bodyweight
Beginner = 1/2 Bodyweight or less

MetCon
RX
3 Rounds For Time:
12 Thrusters, 115/80lbs
6 Bar Muscle-ups
6 Single-arm DB Push Press - AHAP

SCALED
3 Rounds For Time:
12 Thrusters, 105/75lbs
12 CTB Pull-ups
6 Single-arm DB Push Press - AHAP

Side Work (optional)
AMRAP 3 Minutes x2
2 Unbroken CTB Pull-ups
4 Unbroken CTB Pull-ups
6 Unbroken CTB Pull-ups
etc.
(rest 3min. between sets/start over each round)

CF LITE

Warm-up
2 Rounds:
20/12 Calorie Row
10 Goblet Squats
20 Step-ups
10 Push-ups

Strength
Accumulate 7 Minutes:
Hollow Hold
(20min. cap)

MetCon
3 Rounds For Time:
8 DB Thrusters
6 Pull-ups
4 Single-arm DB Push Press

WOD979 - Thursday, August 24th

Warm-up
Coaches Choice

MetCon
RX
0:00 – 5:00
50 Bar Facing Burpees
(rest in time remaining)
5:00 – 10:00
800m Run
(rest in time remaining)
10:00 – 15:00
50 Box Jump-overs, 24/20"
Rest 5min. and Repeat

SCALED
0:00 – 5:00
40 Bar Facing Burpees
(rest in time remaining)
5:00 – 10:00
400m Run
(rest in time remaining)
10:00 – 15:00
40 Box Jump-overs, 20/16"
Rest 5min. and Repeat

LITE
0:00 – 5:00
25 Burpees
(rest in time remaining)
5:00 – 10:00
250m Row
(rest in time remaining)
10:00 – 15:00
25 Box Step-overs
Rest 5min. and Repeat

Strength
Make up a lift you missed earlier in the week

A.Find a 1RM Back Squat

B. Find a 1RM Power Clean

C. Find a 3RM Sumo Deadlift

WOD978 - Wednesday, August 23rd

Warm-up
Steady Through:
20 Wallballs
25 Empty Bar Good Mornings
20 Wallballs

Strength
Find a 3RM Sumo Deadlift

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

Side Work (optional)
For Time:
500m Row

CF LITE

Warm-up
Steady Through:
20 Wallballs
25 PVC Good Mornings
20 Wallballs

Strength
Accumulate 7 Minutes:
Dead Hang from Pull-up Bar
(20min. cap)

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