WOD1057 - Monday, November 27th

Warm-up
5 Rounds - AFAP:
5m-10m-5m Shuttle Run
1min. Rest
-then-
Calves/Ankles Mobility
(coaches choice)
-then-
30 Handstand Push-ups
(work on perfect reps)

Strength
Clean & Jerk 6×3 @75-80%
(drop & reset each rep)

MetCon
AMRAP 7 Minutes:
7 Overhead Squats, 95/65lbs
7 Handstand Push-ups
(RX+ 115/75lb OHS)

SCALED
-lighter barbell
-DB push press for HSPU's

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

A. For Time:
400m Run
1:1
800m Run
1:1
1600m Run
1:1
800m Run
1:1
400m Run

B. Pause Front Squats 7x1 @90%+

C. 5 Rounds:
200ft. Farmer’s Carry - AHAP
(rest as needed)

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
8-10 Pause Goblet Squats - AHAP
10-12 Single-arm DB Strict Press (each arm)
8-10 Ring Rows

MetCon
AMRAP 7 Minutes:
7 Goblet Squats
7 HR Push-ups

WOD1056 - Saturday, November 25th

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Warm-up
Coaches Choice

MetCon
"Coffland"
Accumulate 6 Minutes:
Dead Hang from Pull-up Bar
*Each time you drop from the bar, perform:
800m Run
30 Push-ups

SCALED/LITE
Accumulate 4-6 Minutes:
Dead Hang from Pull-up Bar
*Each time you drop from the bar, perform:
400m Run
20 HR Push-ups

WOD1055 - Wednesday, November 22nd

WEIGHTLIFTING WEDNESDAY WEEK 5

Warm-up
1 Rounds - AFAP:
50 Wallballs
-then-
Couch Stretch, 3min./side
-then-
3 Steady Rounds:
50ft. Duck Walk
10 Pull-ups
15 Sit-ups

Strength
A. Back Squat
1x1 @90%+
5×3 @90%

B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @90%+
(no pause)

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

A. AMRAP 12 Minutes:
20 Double-unders
2 Bar Muscle-ups
40 Double-unders
4 Bar Muscle-ups
60 Double-unders
6 Bar Muscle-ups
80 Double-unders
8 Bar Muscle-ups
1min. Rest

B. AMRAP 12 Minutes:
10/7 Calorie Ski
9 Bar Facing Burpees
1min. Rest

C. Front Rack Walking Lunges 4×8 - AHAP

CF LITE

Warm-up
Same As Class

MetCon
Advanced
Every 8 Minutes for 40 Minutes:
500m Row
400m Run
12 Burpees
12 Man-makers

Intermediate
Every 8 Minutes for 40 Minutes:
250m Row
200m Run
6 Burpees
6 Man-makers

*Man-maker = push-up/row left/row right/power clean/push press

WOD1054 - Tuesday, November 21st

Warm-up
150 Double-unders
-then-
2 Rounds:
20 OH Walking Lunges, 45/35lb plate
20 Empty Bar Good Mornings
20 Handstand Push-ups

Strength
Split Jerk 8×1 @80-90%

MetCon
30-20-10 Reps For Time:
Box Jump-overs, 24/20″
Wallballs, 20/14lbs
Clean & Jerk, 95/65lbs

SCALED
-lower box
-lighter med. ball/barbell

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

A. Accumulate 10 Minutes:
Squat Hold

B. 3 Rounds For Time:
20 KB Snatch, 53/35lbs
10 Double Overhand Axle Bar Deadlift, 185/135lbs
90sec. Rest

C. For Time:
400m Run x2
200m Run x2
100m Run x2
50m Run x2
*Rest is twice as long as the run takes.

CF LITE

Warm-up
Same As Class

Strength
Alt. EMOM for 12 Minutes:
30sec. Dead Hang from Pull-up Bar
30sec. HR Push-ups

MetCon
30-20-10 Reps For Time:
Box Jump-overs
Wallballs
KB Swings

WOD1053 - Monday, November 20th

Warm-up
1 Round - AFAP:
30 Bar Facing Burpees
-then-
Couch Stretch, 2min./side
Pigeon Stretch, 2min./side
-then-
3 Steady Rounds:
10 OH Walking Lunges, 45/35lb plate
10 Empty Bar Hang Clusters

Strength
Squat Snatch 6×3 @75-80%
(drop & reset)

MetCon
For Time:
21 Deadlifts, 225/155lbs
6/4 Bar Muscle-ups
15 Deadlifts
6/4 Bar Muscle-ups
9 Deadlifts
6/4 Bar Muscle-ups

SCALED
-lighter barbell
-x2 CTB pull-ups for bar MU's

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

A. 4 Rounds For Time:
4k Bike
3min. Rest

B. Pause Overhead Squat 7x1 @90%+

C. 5 Rounds:
100m Sandbag/D-ball Carry - AHAP
(rest as needed)

CF LITE

Warm-up
Same As Class

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

MetCon
For Time:
21 KB Deadlifts
12 Burpees over KB
15 KB Deadlifts
12 Burpees over KB
9 KB Deadlifts
12 Burpees over KB

WOD1052 - Saturday, November 18th

Warm-up
Coaches Choice

MetCon 1
In teams of 2, one partner works at a time:
For Time,
200 Calorie Row
(10min. cap)

*Partner who is not rowing holds a handstand. Every time the partner who is holding the handstand comes off the wall, partners must switch.

SCALED/LITE
-sub 45/25lb OH plate hold for handstand hold

MetCon 2
In teams of 2, one partner works at a time:
For Time,
120 Box Jump-overs, 24/20"
120 Squat Cleans, 95/65lbs

*Partners must switch every 15 reps.

OPEN GYM

Warm-up
1 Rounds - AFAP:
30/20 Calorie Bike
-then-
3 Steady Rounds:
10 DB Overhead Squats - light
10 Ring Rows

Strength
Back Squat 8×3 @67.5%
(speed work)

MetCon
AMRAP 25 Minutes:
1.5/1k Bike
20 Hang Power Snatch, 75/55lbs
3 Rope Climbs

SCALED
-hang power clean & jerk for snatches
-x3 strict pull-ups for rope climbs

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

A. 6 Rounds:
100m Sprint
(walk slowly back to the start for your rest)

B. EMOM 12 Minutes:
7 Toes to Bar
(row slowly for the remainder of the minute)

WOD1051 - Friday, November 17th

Warm-up
1 Round - AFAP:
30/20 Calorie Row
-then-
Calf Stretch, 2min./side
-then-
3 Steady Rounds:
1min. Banded Glute Activation
15 Russian KB Swings

Strength
Deadlift 10×3 @65%
(speed work)

MetCon
For Time:
12 Clean & Jerk, 165/115lbs
50 Double-unders
9 Clean & Jerk
50 Double-unders
6 Clean & Jerk
50 Double-unders

SCALED
-ligher barbell
-lateral bar hops for DU's
(no single-unders)

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

A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1

B. 8 Rounds:
50ft. Prowler Push - Light Weight/Sprint

C. For Time:
24 KB Swings, 53/35lbs
12 Ring Dips
30sec. Rest
20 KB Swings
10 Ring Dips
30sec. Rest
16 KB Swings
8 Ring Dips
30sec. Rest
12 KB Swings
6 Ring Dips

CF LITE

Warm-up
Same As Class

Strength
5 Rounds:
4-6 KB Deadlift
60sec. Max Rep HR Push-ups
20 Lunges w/ DB's
8-10 DB Strict Press

MetCon
For Time:
12 DB Burpees
50 Mountain Climbes
9 DB Burpees
50 Mountain Climbers
6 DB Burpees
50 Mountain Climbers

WOD1050 - Thursday, November 16th

Warm-up
Coaches Choice

MetCon
3 Rounds For Time:
1000/800m Row
2k Bike
3min. Rest

SCALED/LITE
5 Rounds For Time:
500/400m Row
1k Bike
90sec. Rest

Strength (optional)
Make up a lift you missed earlier in the week

A. Squat Clean & Split Jerk 6×3 @72.5-77.5%

B. Push Press 4x3 @85%

C. Back Squat
1x1 @90%+
5×3 @87.5%

D. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

WOD1049 - Wednesday, November 15th

WEIGHTLIFTING WEDNESDAY WEEK 4

Warm-up
50 Wallballs
-then-
Standing Straddle, 3min.
-then-
3 Rounds:
10 Inchworms w/ Push-up
10 Pull-ups

Strength
A. Back Squat
1x1 @90%+
5×3 @87.5%

B. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

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

A. 4 Rounds For Time:
10 Pull-ups
15/12 Calorie Row
20 Push Jerk, 115/75lbs
2min. Rest

B. 2 Rounds For Time:
20 Calorie Bike
400m Run
2min. Rest
15 Calorie Bike
200m Run
1min. Rest
10 Calorie Bike
100m Run
3min. Rest
*Switch starting movements on the second round.

C. 6 Rounds:
1 Snatch Balance + 2 Overhead Squats - AHAP

CF LITE

Warm-up
Same As Class

MetCon
Advanced
AMRAP 5 Minutes x4:
500m Row
400m Run
Max Rep Jumping Lunges
(rest 5min. between AMRAP's)

Intermediate
AMRAP 5 Minutes x4:
250m Row
200m Run
Max Rep Walking Lunges
(rest 5min. between AMRAP's)

WOD1048 - Tuesday, November 14th

Warm-up
AFAP:
300/250m Row
-then-
Puppy Dog on Box, 3min.
-then-
3 Steady Rounds:
15 Squat Jumps
10 Romanian Deadlifts

Strength
Push Press 4×3 @85%

MetCon
AMRAP 7 Minutes:
10 Deadlift, 115/75lbs
10 Air Squats
10 Hang Power Clean, 115/75lbs
10 Air Squats
10 Push Jerk, 115/75lbs
10 Air Squats

SCALED
-lighter barbell

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

A. 3 Rounds:
50ft Duck Walk
-right into-
Max Squat Hold
2min. Rest

B. AMRAP 10 Minutes:
10 Sandbag Squats - AHAP
50m Farmers Carry, 53/35lb KB's
1min. Rest

C. 5 Rounds For Time:
30/18 Calorie Assault Bike
3min. Rest

CF LITE

Warm-up
Same As Class

Strength
4 Rounds:
6-8 DB Push Press
6-8 KB Romanian Deadlift
10-15 Leg Lowering

MetCon
AMRAP 7 Minutes:
10 DB Deadlift
10 Air Squats
10 DB Hang Power Clean
10 Air Squats
10 DB Push Press
10 Air Squats

WOD1047 - Monday, November 13th

Warm-up
AFAP:
30 Bar Facing Burpees
-then-
Couch Stretch, 2min./side
Pigeon Stretch, 2min./sdie
-then-
3 Steady Rounds:
10 OH Walking Lunge, 45/25lb plate
10 Empty Bar Hang Clusters

Strength
Squat Clean & Split Jerk 6×3 @72.5-77.5%
(drop & reset each rep)

MetCon
AMRAP 12 Minutes::
200m Run
100ft. Farmers Carry 55/35lb DB's
200m Run
50ft. Front Rack Walking Lunges, 55/35lb DB's

SCALED
-lighter DB's

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

A. For Time:
6/4k Row
*2min. on/1min. off until completion.

B. Pause Front Squats 6x2 @80%+

C. 8 Rounds:
100ft. Back Rack Yoke Carry - AHAP

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
6-8 Goblet  Squats
8-10 Single-arm DB Row (each arm)
45sec. Push-up Hold

MetCon
AMRAP 12 Minutes::
200m Run
100ft. Farmers Carry w/ KB's
200m Run
100ft. Walking Lunges

WOD1046 - Saturday, November 11th

Warm-up
Coaches Choice

MetCon
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Back Squats, 115/80lbs
50 Back Squats, 135/95lbs
Max Rep Back Squats, 155/105lbs
(RX+ 135/95, 185/135, 225/155)
-Rest 3min.-
AMRAP 7 Minutes:
50 Bench Press, 95/65lbs
50 Bench Press, 15/80lbs
Max Rep Bench Press, 135/95lbs
(RX+ 135/95, 155/105, 185/115)
-Rest 3min.-
AMRAP 7 Minutes: 
50 Deadlifts, 135/95lbs
50 Deadlifts, 155/105lbs
Max Rep Deadlifts, 185/135lbs
(RX+ 185/135, 225/155, 275/185)

SCALED
-for each lift use the following progression
*50 reps @50%, 50 reps @60%, max reps @70%

LITE
Teams of two, one teammate works at a time
AMRAP 7 Minutes:
50 Step-ups
50 Ring Rows
Max Rep KB Swings
-Rest 3min.-
AMRAP 7 Minutes:
50 Walking Lunges
50 Hanging Knee Raises
Max Rep DB Push Press
-Rest 3min.-
AMRAP 7 Minutes: 
50 Sit-ups
50 Wallball
Max Rep Burpees

OPEN GYM

Warm-up
3 Rounds:
200m Run
1min. Rest
(start moderate and run a little harder each round)
-then-
3 Steady Rounds:
10 DB Hang Clusters - Light
10 Knees to Elbows

Strength
Back Squat 8×3 @65%
(speed work)

MetCon
AMRAP 20 Minutes:
20 Wallball, 20/14lbs
20 Box Jump-overs, 24/20″
10 Power Cleans, 185/125lbs

SCALED
-light med-ball & barbell
-lower box

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

A. EMOM 20 Minutes:
10/8 Calorie Assault Bike

B. Strict CTB Pull-ups 10x3

WOD1045 - Friday, November 10th

Warm-up
AFAP:
50/40 Calorie Row
-then-
OH Banded Distraction, 2min./side
-then-
3 Steady Rounds:
15 Double KB Sumo Deadlift
10 Banded Good Mornings

Strength
Deadlift 3x3 - AHAP

MetCon
4 Rounds For Time:
9 Deadlifts, 225/155lbs
15 Push-ups

SCALED
-lighter barbell

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

A. Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

B. 5 Rounds:
100ft. Backward Sled Drag - Moderate Weight
Rest as needed

C. For Time:
20/15 Calorie Bike
10 Squat Snatch, 115/75lbs
2min. Rest
16/12 Calorie Bike
8 Squat Snatch, 135/95lbs
2min. Rest
12/8 Calorie Bike
6 Squat Snatch, 155/105lbs
2min. Rest
8/6 Calorie Bike
4 Squat Snatch, 175/115lbs

CF LITE

Warm-up
Same As Class

Strength
Alternating Every 90 Seconds for 9 Minutes:
45sec. Hollow Hold
45sec. Farmers Hold

MetCon
4 Rounds For Time:
15 KB Deadlifts
15 HR Push-ups

WOD1044 - Thursday, November 9th

Warm-up
Coaches Choice

MetCon

OCF Fall 2017 Nutrition Challenge BENCHMARK WOD RETEST!
*Remember to use the SAME Scale you used the first time around. 

RX
For Time:
25 Pull-ups
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps
25 Pull-ups

SCALED
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Overhead Squats, 45/35lbs
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows

LITE
For Time:
25 Banded Pull-ups or Ring Rows
50 Calorie Row
75 Dumbbell Thrusters
50 Box Jumps (step-ups allowed)
25 Banded Pull-ups or Ring Rows

Strength (optional)
Make up a lift you missed earlier in the week

A. Squat Snatch 6×3 @72.5-77.5%

B. Split Jerk 7x2 @75-85%

C. Back Squat
1x1 @90%+
5×3 @85%

D. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

WOD1043 - Wednesday, November 8th

WEIGHTLIFTING WEDNESDAY WEEK 3

Warm-up
40 Wallballs
-then-
Twisted Cross, 3min./side
-then-
3 Rounds:
10 Inchworms w/ Push-ups
10 Pull-ups

Strength
A. Back Squat
1x1 @90%+
5×3 @85%

B. Squat Clean
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)

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

A. AMRAP 10 Minutes:
16 Alt. DB Snatch, 50/35lbs
8 CTB Pull-ups
1min. Rest

B. 4 Rounds For Time:
200m Row
200m Run
3min. Rest

C. Front Rack Lunges 4×10 - AHAP

CF LITE

Warm-up
Same As Class

MetCon
5 Rounds For Time:
500m Row
20 Walking Lunges w/ DB's
10 Burpees

WOD1042 - Tuesday, November 7th

Warm-up
1 Round - AFAP:
25 KB Swings, 53/35lbs
25 Burpee Box Step-ups, 24/20″
-then-
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
5 Strict Toes to Bar
10 Front Squat, 95/65lbs

Strength
Split Jerk 7×2 @75-85%

MetCon
8 Rounds For Time:
8 Burpees to 12″ target
4 Muscle-ups

SCALED
-6" target for burpees
-x2 ring dips for MU's

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

A. 5 Rounds:
30sec. Goblet Squat Hold, 53/35lbs
10 Goblet Squats, 53/35lbs
1min. Rest

B. 6 Rounds:
Axle Bar Complex, 115/75lbs
3 Hang Power Cleans
6 Front Rack Lunge Steps
9 Shoulder to Overhead
1min. Rest

C. 8 Rounds For Time::
20/15 Calorie Row
90sec. Rest

CF LITE

Warm-up
Same As Class

Strength
4 Rounds:
4-6 DB Strict Press
45sec. Hollow Hold

MetCon
8 Rounds For Time:
8 Burpees
8 Ring Rows

WOD1041 - Monday, November 6th

Warm-up
30 Calorie Bike
(10-cal. steady, 10-cal. moderate, 10-cal. HARD)
-then-
OH Banded Distraction, 2min./side
Standing Straddle, 2min.
-then-
3 Rounds:
10 Lateral Squats
10 Overhead Squats

Strength
Squat Snatch 6×3 @72.5-77.5%
(drop & reset)

MetCon
AMRAP 8 Minutes:
40 KB Swings, 53/35lbs
20 Calorie Row
10 Squat Cleans, 155/105lbs

SCALED
-ligher KB & barbell

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

A. 5 Rounds For Time:
800m Run
2min. Rest

B. Pause Overhead Squat 6x2 @80%+

C. 8 Rounds:
100′ Farmer’s Carry - AHAP
(rest as needed)

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
6-8 Goblet Squats
6-8 Strict Pull-ups
60sec. Double-under Practice

MetCon
AMRAP 8 Minutes:
40 KB Swings
20 Calorie Row
10 DB Squat Cleans

WOD1040 - Saturday, November 4th

Warm-up
Coaches Choice

MetCon
In teams of two, only one teammate works at a time
AMRAP 20 Minutes:
400m Run (together)
20 Power Cleans, 135/95lbs
20 Toes to Bar

SCALED
-lighter barbell
-knees to elbows for TTB

LITE
In teams of two, only one teammate works at a time
AMRAP 20 Minutes:
400m Run (together)
40 KB Swings
40 Sit-ups

OPEN GYM

Warm-up
3 Rounds:
200m Run
1min. Rest
(start moderate and run a little harder each round)
-then-
3 Steady Rounds:
10 DB Hang Clusters - LIGHT
10 Knees to Elbows

Strength
Back Squat 8x3 @62.5%
(speed work)

MetCon
AMRAP 15 minutes:
8 Deadlifts, 275/185lbs
16 GHD Sit-ups
32/24 Calorie Assault Bike

SCALED
-lighter barbell
-regular sit-ups

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

A. 4 Rounds:
200m Shuttle Sprints
(100m out & back)
*Rest as needed between sets

B. AMRAP 4 Minutes x2 - Climb the Ladder:
20 Double-unders
2 Ring Dips
20 Double-unders
4 Ring Dips
20 Double-unders
6 Ring Dips
etc...
(rest 2min. between AMRAP's)

WOD1039 - Friday, November 3rd

Warm-up
50 Russian KB Swings - LIGHT
-then-
Shoulder Mobility
(coaches choice)
-then-
3 Rounds:
15 Double KB Sumo Deadlift
10 Banded Good Mornings

Strength
Deadlift 10x3 @60%
(speed work)

MetCon
21-15-9 Reps For Time:
Back Squat, 135/95lbs
Handstand Push-ups
(RX+ start with rnd of 27)

SCALED
-less weight on barbell
-DB push press for HSPU's

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

A. Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1

B. 6 Rounds:
100m Forward Facing Sled Drag
(light/sprint, rest as needed)

C. AMRAP 10 Minutes:
10 Sumo Deadlift High Pull, 115/75lbs
10 CTB Pull-ups
30sec. Rest

CF LITE

Warm-up
Same As Class

Strength
3 Rounds:
8 L-seated DB Press
10 KB Romanian Deadlifts
100m Farmers Carry

MetCon
27-21-15-9 Reps For Time:
Goblet Squats
HR Push-ups

WOD1038 - Thursday, November 2nd

Warm-up
Coaches Choice

MetCon
4 Rounds For Reps:
1min. Max Bar Facing Burpees
90sec. Rest
1min. Max Calorie Assault Bike
90sec. Rest
1min. Max 10m Shuttle Runs
90sec. Rest
1min. Max Calorie Row
90sec. Rest

SCALED/LITE
-2 or 3 rounds
-standard burpees

Strength (optional)
Make up a lift you missed earlier in the week

A. Clean & Jerk 6×3 @70-75%

B. Push Press 4x4 @80%

C. Back Squat
1x1 @90%+
5×3 @82.5%

D. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @80-90%
(no pause)