WOD1097 - Monday, January 15th

Warm-up
5-10min. Mobility (coaches choice)
-then-
5 Steady Rounds:
10 Banded Good Mornings
5 Pause Goblet Squats (light)

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
7 Rounds For Time:
15/9 Calorie Bike
15 SDHP, 75/55lbs

Side Work (optional)
4 Rounds For Reps:
2min. Max Power Clean Singles @75%+
Rest 3min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds
8 Pause Goblet Squats (heavy)
5 SA DB Push Press + 150ft. Waiter’s Walk (left)
5 SA DB Push Press + 150ft. Waiter’s Walk (right)

MetCon
7 Rounds For Time:
12/8 Calorie Row
12 KB SDHP

WOD1096 - Saturday, January 13th

Warm-up
Coaches Choice

MetCon
In teams of two, alternating movements.
AMRAP 30 Minutes:
50 Air Squats
40 KB Swings, 53/35lbs
30 Shoulder to Overhead, 95/65lbs
20 Burpees to 6" target
10 Strict Pull-ups

SCALED
-less weight on KBS & STO
-band assisted pull-ups

LITE
In teams of two, alternating movements.
AMRAP 30 Minutes:
25 Air Squats
20 Mountain Climbers
15 KB Swings
10 Burpees
5 Strict Pull-ups or Ring Rows

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
30sec. Squat Hold
12 OH Walking Lunges w/ plate

Strength
Squat Snatch 4×5 @70-75%
*Jog 800m for rest between sets.

MetCon
For Time:
40 Wallballs, 20/14lbs
120 Double-unders
10/7 Bar Muscle-ups
120 Double-unders
40 Wallballs
(RX+ 30/20lb medball)

SCALED
-less weight on wallball
-lateral bar hops for DU's
-x2 CTB pull-ups for bar MU's

Side Work (optional)
Alt. EMOM for 20 Minutes:
250/200m Row
12 DB Ground to OH, 35/25lbs (each hand)
(RX+ 50/35lb DB's)

WOD1095 - Friday, January 12th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
18 Sit-ups
12 Handstand Push-ups

Strength
Front Squat 3x8 @60%+

MetCon
3 Rounds For Time:
20 Push-ups
10 Deadlift, 245/165lbs
20 CTB Pull-ups
10 Deadlift
Rest 3min.
(RX+ 315/225lb DL)

SCALED
-less weight on deadlift
-chin-over-bar pull-ups, band assisted or ring rows

Side Work (optional)
5 Rounds:
2/1.5k Bike
Max Rep Strict Handstand Push-ups

CF LITE

Warm-up
Same as Class

MetCon
AMRAP 15 Minutes:
500m Row
20 Goblet Squats
10 SA KB/DB Push Press (left)
10 SA KB/DB Push Press (right)
-rest 5min. then-
AMRAP 15 Minutes:
400m Run
40 HR Push-ups
20 Wallball

WOD1094 - Thursday, January 11th

Warm-up
Coaches Choice

MetCon
5 Rounds For Time: (20min. cap)
1k Assault Bike
30 KB Swings, 53/35lbs

SCALED/LITE
-three rounds for time
-less weight on KB swings

Accessory
Accumulate 7 Minutes: (20min. cap)
Push-up Hold
*Every time you break 250m row.

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

A. Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

B. Rest Pause Strict Press

*Three max sets of DB press with approximately 25% 1RM barbell press in each hand. After each max set, place the DB's down and take 15 slow deep breaths before performing the next set.

C. Every 90 Seconds for 9 Minutes:
2 Misfit Clean Complex @70%+

*Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
-OR-
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk

WOD1093 - Wednesday, January 10th

Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
10 DB Push Press
15 Calorie Row

Strength
Every 90 Seconds for 9 Minutes:
2 Misfit Clean Complex @70%+

*Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
-OR-
Power Clean + Push Jerk + Hang Clean + Push Jerk

MetCon
5 Rounds For Times:
15 Push Press, 115/75lbs
20 Alt. Pistols
400m Run
Rest 2min.
(RX+ 135/95lb push press)

SACLED
-less weight on push press
-box assisted pistols or x2 air squats

*Score is SLOWEST round.

Side Work (optional)
Push Jerk 5×4 @80%

CF LITE

Warm-up
Same as Class

Strength
Alt. Every 2 Minutes for 18 Minutes:
8-10 DB Strict Press
6-8 Strict Pull-ups
100m Farmer’s Carry

MetCon
7 Rounds For Times:
10 DB Push Press
20 Air Squats
200m Run

WOD1092 - Tuesday, January 9th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Good Mornings
500m Row

Strength
Rest Pause Strict Press

*Three max sets of DB press with approximately 25% 1RM barbell press in each hand. After each max set, place the DB's down and take 15 slow deep breaths before performing the next set.

MetCon
AMRAP 20 Minutes:
250m Row
15 Power Snatch, 75/55lbs
15 Pull-ups
(RX+ CTB pull-ups)

SCALED
-less weight or reps for snatches
-band assisted pull-ups or ring rows

Side Work (optional)
3 Rounds For Reps:
2min. Max Wallballs, 20/14lbs
Rest 1min.
90sec. Max Toes-to-bar
Rest 1min.
1min. Max Lateral Bar Burpees
Rest 1min.
(RX+ 30/20lb medball)

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8-10 Dual KB Front Squat
8-10 KB Windmill (each arm)
45sec. Side Plank (each side)

MetCon
AMRAP 20 Minutes:
.5k Bike
20 DB Snatch
20 HR Push-ups

WOD1091 - Monday, January 8th

Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
15 Calorie Bike or Row
15 HR Push-ups

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
10 Rounds For Time:
10 Thrusters, 95/65lbs
100m Run

SCALED
-less weight on thrusters

Side Work (optional)
4 Rounds For Reps:
90sec. Max Power Snatch Singles @65-80%
Rest 2min. & 30sec. 

CF LITE

Warm-up
Same as Class

MetCon
For Time
5/4k Row
*Every 4th minute on the minute 1 round of Cindy.

WOD1090 - Saturday, January 6th

Warm-up
Coaches Choice

MetCon
In teams of two, alternate full rounds.
6 Rounds For Time: (3rnds each)
10 Box Jump-overs, 24/20″
15 Thrusters, 95/65lbs
20 Toes-to-bar

SCALED
-lower box
-lighter weight
-knees to elbows

LITE
In teams of two, alternate full rounds.
6 Rounds For Time: (3rnds each)
10 Box Step-overs
15 DB Thrusters
20 V-ups

*While one partner works through the round, the other must hold 45/25lb plate fully extended overhead. If the plate is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

OPEN GYM

Warm-up
Couch Stretch, 2min./side
-then-
4 Steady Rounds:
250m Row
15 Weighted Step-ups

Strength
Squat Clean 4×5 @70-75%
(steady 1k row for rest between sets)

MetCon
Alt. EMOM for 15 Minutes:
7 Clean & Jerk, 135/95lbs
30 Double-unders
10 CTB Pull-ups
(RX+ 155/105lb C&J)

SCALED
-less weight on C&J
-lateral bar hops for DU's
-chin over bar pul-ups

Side Work (optional)
Steady 20 Minute Row

WOD1089 - Friday, January 5th

Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
12 OH Walking Lunges w/ plate
200m Run

Strength
Pause Back Squat 3x8 @60%+

MetCon
AMRAP 3 Minutes x3:
7 SDHP, 95/65lbs
10/7 Calorie Bike
Rest 2min. between AMRAP's
(RX+ 115/75lb SDHP)

SCALED
-less weight on SDHP

Side Work (optional)
5 Rounds For Time:
800m Run
Rest 2min.

CF LITE

Warm-up
Same as Class

MetCon
For Time:
400m Run
30 Alt. DB Snatches
30 HR Push-ups
400m Run
20 Alt. DB Snatches
20 HR Push-ups
400m Run
10 Alt. DB Snatches
10 HR Push-ups

WOD1088 - Thursday, January 4th

MetCon
AMRAP 60 Minutes:
Shovel Snow

WOD1087 - Wednesday, January 3rd

Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Steady Rounds:
30 Calorie Bike or Row
15 DB Push Press

Strength
Every 90 Seconds for 9 Minutes:
2 Misfit Snatch Complex @70%+

RX
Squat Snatch + OHS + Hang Squat Snatch + OHS

SCALED
Power Snatch + OHS + Hang Snatch

MetCon
5 Rounds For Time:
80ft. DB Front Rack Walking Lunges, 50/35lbs
8 DB Clean & Jerks, 50/35lbs

SCALED
-less weight on C&J

*For lunges walk 20ft. x4.

Side Work (optional)
Push Jerk 5×4 @75%

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
6-8 DB Push Press
6-8 KB Romanian Deadlift

MetCon
5 Rounds For Time:
80ft. Walking Lunges
8 DB Clean & Jerks

WOD1086 - Tuesday, January 2nd

Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
500m Row
50ft. Handstand Walk or 5 Wall Walks

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
AMRAP 12 Minutes:
30 Front Squats, 135/95lbs
30 Box Jump-overs, 24/20″
30 Pull-ups

SCALED
-less weight on front squats
-lower box or step-overs
-banded pull-ups or ring rows

Side Work (optional)
4 Rounds For Reps:
90sec. Max Power Clean Singles @65-80%
Rest 2min. & 30sec.

CF LITE

Warm-up
Same as Class

Strength
Accumulate 7min.
Wall Sit
(20min. cap)

MetCon
AMRAP 12 Minutes:
30 Goblet Squats
30 Step-ups
30 HR Push-ups

WOD1085 - Saturday, December 30th

Warm-up
Coaches Choice

MetCon
In teams of two, only one partner works at a time
For Time:
100 CTB Pull-ups
400m Farmer’s Carry - AHAP
100 Walball, 30/20lbs
400m Farmer’s Carry
100 Burpee Box Jump-overs, 24/20″
400m Farmer’s Carry

SCALED/LITE
-chin over bar pull-ups (band okay) or ring rows
-less weight on farmers carry and wallball
-lower box or step-ups for burpee box jump-overs

OPEN GYM

Warm-up
3 Steady Rounds:
400m Run
10 Good Mornings

Strength
Squat Snatch 4×5 @65-70%
(steady 2k bike between sets)

MetCon
For Time:
15-12-9
Hang Squat Snatch, 95/65lbs
Handstand Push-ups
(RX+ 115/85lb snatch)

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

Side Work (optional)
Alt. EMOM for 16 Minutes:
50ft. Farmers Carry - HAF
50ft. Back Rack Walking Lunges @50%+ BW

WOD1084 - Friday, December 29th

Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
30sec. Squat Hold
15 Box Jumps (step down)

Strength
Front Squats 3×10 @60%

MetCon
AMRAP 3 Minutes x4:
3 Power Clean, 155/105lbs
6/4 Muscle-ups
9 Lateral Bar Burpees
Rest 2min. between AMRAP's
(RX+ 185/125lb cleans)

SCALED
-less weight on cleans
-less reps on MU's or x2 ring dips
-standard burpees

Side Work (optional)
3 Rounds:
2/1.6k Row
Rest 2min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
12-16 Goblet Alt. Reverse Lunges
8-10 Single-arm DB Row (each arm)
8-10 Alt. Goblet Lateral Lunges (each leg)

MetCon
AMRAP 3 Minutes x4:
3 DB Power Clean
6 Ring Push-ups
9 Burpees
Rest 2min. between AMRAP's

WOD1083 - Thursday, December 28th

Warm-up
Coaches Choice

MetCon
3 Rounds For Time: (50min. cap)
1-mile Run
50 Burpees
100 Air Squats
(RX+ 20/14lb vest if you have one)

SCALED
3 Rounds For Time: (40min. cap)
1200m Run
40 Burpees
75 Air Squats

LITE
advanced
3 Rounds For Time: (30min. cap)
800m Run
30 Burpees
50 Air Squats

intermediate
3 Rounds For Time: (20min. cap)
400m Run
20 Burpees
25 Air Squats

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

A. Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

B. EMOM For 10 Minutes:
1 Clean Complex @70%+

WOD1082 - Wednesday, December 27th

Warm-up
Banded Overhead Distraction, 2min./side
-then-
2 Steady Rounds:
20 Wallballs
30 Calorie Bike

Strength
EMOM For 10 Minutes:
1 Clean Complex @70%+

RX
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

SCALED
Power Clean + Push Jerk + Hang Squat Clean + Push Jerk

MetCon
Every 3 Minutes Until Failure:
200m Run
15 Deadlift, 185/125lbs
4 Push-ups

*Add 4 additional Push-ups each round
(4,8,12,etc…)

SCALED
-less weight or reps on deadlifts

Side Work (optional)
Push Jerk 5×5 @70%

CF LITE

Warm-up
Same as Class

MetCon
Every 5 Minutes for 35 Minutes:
500m Row
8 Strict Pull-ups
12 Toes to Bar
16 Push-ups

WOD1081 - Tuesday, December 26th

Warm-up
Couch Stretch, 2min./side
-then-
3 Steady Rounds:
500m Row
10 Handstand Push-ups/15 HR Push-ups
(work on perfect reps)

Strength
Back Squat 5×5 @90%+ of 5RM
(add 5lbs from last week)

MetCon
For Time:
25 Strict Handstand Push-ups
50 Toes-to-bar
800m Run
75 Push Press, 75/55lbs
150 Double-unders

SCALED
-kipping HSPU's
-knees to elbows for TTB
-less weight on push press
-lateral bar hops for DU's

Side Work (optional)
5 Rounds For Reps:
1min. Max Power Snatch Singles @60-75%
Rest 2min.

CF LITE

Warm-up
Same as Class

Strength
Alt. Every 2 Minutes for 18 Minutes:
6-8 KB Deadlift
6-8 DB Bench Press
60sec. Jump Rope Practice

MetCon
For Time:
25 HR Push-ups
50 Hanging Knee Raises
400m or 800m Run
75 DB Push Press
150 Lateral Bar Hops

WOD1080 - Saturday, December 23rd

Warm-up
Coaches Choice

MetCon
In teams of two, alternate full rounds.
AMRAP 20 Minutes:
10 Hang Squat Cleans, 135/95lbs
10 Shoulder to Overhead, 135/95lbs
10 Box Jumps, 30/24″

SCALED
-less weight on barbell
-lower box

LITE
In teams of two, alternate full rounds.
AMRAP 20 Minutes:
10 Single-arm KB Push Press (left arm)
10 Single-arm KB Push Press (right arm)
20 Goblet Squats

OPEN GYM

Warm-up
3 Steady Rounds:
20 OH Walking Lunges, 45/25lb plate
10 Strict Pull-ups

Strength
Squat Clean 4×5 @65-70%
(jog 800m between sets)

MetCon
AMRAP 7 Minutes:
80/50 Calorie Assault Bike
Max Rep Wallball, 20/14lbs
(RX+ 100/70cal. AB)

Side Work (optional)
8 Rounds For Reps:
1min. Max Calorie Ski
Rest 1min.

WOD1079 - Friday, December 22nd

Warm-up
Couch Stretch, 2min./side
-then-
4 Steady Rounds:
20sec. Handstand Hold/30sec. Push-up Hold
20 Jumping Squats

Strength
Back Squat 3x8 @60%+

MetCon
AMRAP 5 Minutes x2:
200ft. Shuttle Run (50ft. x4)
5 Squat Clean Thrusters, 135/95lbs
Rest 3min. between AMRAP's
(RX+ 165/110lb barbell)

SCALED
-less weight on barbell

Side Work (optional)
In teams of two, alternate work/rest
AMRAP 40 Minutes:
400m Run
(RX+ 50min. AMRAP)

*If you have no partner, just take equal work/rest each run.

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
6-8 Single-arm DB Overhead Squat (each arm)
10-12 Ring Rows
100ft. Single-arm Farmer’s Carry (each arm)

MetCon
AMRAP 5 Minutes x2:
200ft. Shuttle Run (50ft. x4)
5 DB Squat Clean Thrusters
Rest 3min. between AMRAP's

WOD1078 - Thursday, December 21st

Warm-up
Coaches Choice

MetCon
In teams of two, alt. full rounds
10 Rounds For Time: (5rnds each)
1k Bike
20 Bar Facing Burpees

SCALED/LITE
In teams of two, alt. full rounds
10 Rounds For Time: (5rnds each)
500m Row
15 Burpees

*If you have no partner, just take equal work/rest each round.

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

A. Back Squat 5×5 @90% of 5RM

B. T&G Deadlift 3x12 - AHAP

C. EMOM For 10 Minutes:
1 Snatch Complex @70%+
RX
Squat Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat
SCALED
Power Snatch + Overhead Squat + Hang Power Snatch