WOD1116 - Wednesday, February 7th

Warm-up
5-10min. Mobility (coaches choice)
-then-
2 Steady Rounds:
15 HR Push-ups
15 Calories Bike
15 Box Jumps (step down)

Strength
4 Rounds For Reps:
30sec. Max Power Clean & Push Jerk @65%
90sec. Rest

*Work on T&G reps.

MetCon
AMRAP 10 Minutes:
12 Sumo Deadlift High Pull, 95/65lbs
9 Bar Facing Burpees
6/4 Bar Muscle-ups

Side Work (optional)
5 Rounds For Time:
20 DB Snatch, 50/35lbs
12 Toes-to-bar
Rest 1min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8 KB Romanian Deadlift
8 DB-SA Row (left)
8 DB-SA Row (right
45sec. Side Plank Hold (left)
45sec. Side Plank Hold (right)

MetCon
AMRAP 10 Minutes:
10 KB Sumo Deadlift High Pull
10 Burpees
10 Ring Rows

WOD1115 - Tuesday, February 6th

Warm-up
5-10min. Mobility (coaches choice)
-then-
30 Banded Pull-a-parts
30 PVC Dislocates
-then-
3 Steady Rounds:
10 Inchworms into Push-up
20ft Handstand Walk
10 Goblet Squats

Strength
T&G Deadlift 5x5 - AHAP

MetCon
"Open Workout 13.2"
AMRAP 10 Minutes:
5 Shoulder to Overhead, 115/75lbs
10 Deadlift, 115/75lbs
15 Box Jumps, 24/20"

Side Work (optional)
5 Rounds:
1k Row @2k PR pace
Rest 2min.

CF LITE

Warm-up
Same as Class

Strength
2 Rounds:
6-8 Strict Pull-ups
40sec. Push-up Hold
6-8 Landmine Rows (left)
6-8 Landmine Rows (right)
30-40sec. Hollow Hold

MetCon
AMRAP 10 Minutes:
5 DB Push Press
10 DB Deadlift
15 Step-ups

WOD1114 - Monday, February 5th

METCON WEEK 3.

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
50 Double-unders
5 Strict CTB Pull-ups
5 Wall Walks
Rest 1min.
(RX+ 50ft. HS walk)

MetCon 1
AMRAP 5 Minutes:
1 Power Clean, 205/135lbs
1 Muscle-up
2 Power Cleans
2 Muscle-ups
3 Power Cleans
3 Muscle-ups
4/4, 5/5, 6/6, etc...

-rest 5min. then-

MetCon 2
AMRAP 5 Minutes:
3 Power Snatches, 115/75lbs
6 Toes-to-bar
9 Box Jump-overs, 24/20″

-rest 5min. then-

MetCon 3
AMRAP 5 Minutes:
2 Thrusters, 115/75lbs
2 Lateral Bar Burpees
4 Thrusters
4 Lateral Bar Burpees
6 Thrusters
6 Lateral Bar Burpees
8/8, 10/10, 12/12, etc...

-rest 5min. then-

MetCon 4
AMRAP 5 Minutes:
20 KB Swings, 53/35lbs
20 HR Push-ups

Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs

CF LITE

Warm-up
Same as Class

MetCon 1
AMRAP 5 Minutes:
1 DB Power Clean
1 Seated Ring Dip
2 DB Power Cleans
2 Seated Ring Dips
3 DB Power Cleans
3 Seated Ring Dips
4/4, 5/5, 6/6, etc...

-rest 5min. then-

MetCon 2
AMRAP 5 Minutes:
4 Alt. DB Snatches
8 Hanging Knee Raises
12 Box Step-overs

-rest 5min. then-

MetCon 3
AMRAP 5 Minutes:
2 Wallball
2 Burpees
4 Wallball
4 Burpees
6 Wallball
6 Burpees
8/8, 10/10, 12/12, etc...

-rest 5min. then-

MetCon 4
AMRAP 5 Minutes:
10 KB Swings
10 HR Push-ups

WOD1113 - Saturday, February 3rd

Warm-up
Coaches Choice

MetCon
Teams of two, For Time
1.5-mile Run (400m intervals)
150 Pull-ups (15 rep intervals)
250 Push-ups (25 rep intervals)
350 Air Squats (35 rep intervals)
1.5-mile Run (400m Intervals)
(RX+ 20/14lb vest)

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
AMRAP 4 Minutes: (primer)
12 Calorie Row
8 Hang Clusters, 35/20lb DB's
4 Toes-to-bar

Strength
3 Rounds For Reps:
30sec. Max Squat Cleans @60-65%
Rest 3min.

*Work on T&G reps.

MetCon
10 Rounds For Time:
10 Calorie Assault bike
10 Bar Facing Burpees
Rest 1min.

Side Work (optional)
EMOM 10 Minutes:
1-3 Muscle-ups

WOD1112 - Friday, February, 2nd

Warm-up
5-10min. Mobility (coaches choice)
-then-
2 Steady Rounds:
20 Russian KB Swings, 70/53lbs
20 Burpee Box Jump-overs, 24/20"

Strength
4 Rounds For Reps:
1min. Max Back Squats @60%
Rest 3min.

MetCon
AMRAP 7 Minutes:
10 Front Squats, 115/75lbs
5/3 Bar Muscle-ups
(RX+ 135/95lb front squat)

Side Work (optional)
6 Rounds For Time:
12 Calorie Assault Bike
10 KB Snatch, 53/35lbs
8 CTB Pull-ups
Rest 2min.

*Alt. arms for snatch each round.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
20 Banded Leg Curls
10 Barbell Roll-outs
6-8 SA-DB Row (left)
6-8 SA-DB Row (right)

MetCon
AMRAP 7 Minutes:
10 Goblet Squats
10 Calorie Row

WOD1111 - Thursday, February 1st

Warm-up
Coaches Choice

MetCon
For Time:
800m Row
30 Calorie Bike
200m SA Farmers Carry, 53/35lbs
600m Row
20 Calorie Bike
200m SA Farmers Carry
400m Row
10 Calorie Bike
200m SA Farmers Carry
(RX+ 70/53lb KB)

LITE
3 Rounds For Time:
400m Row
10 Calorie Bike
200m SA Farmers Carry

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

A. T&G Deadlift 4x8 - AHAP

B. 4 Rounds For Reps:
30sec. Max Power Snatch @55%
Rest 90sec.

*Work on T&G reps.

WOD1110 - Wednesday, January 31st

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
1min. Banded Glute Activation
10 Push-ups
15 Banded Good Mornings
20 Calorie Row

Strength
4 Rounds For Reps:
30sec. Max Power Snatch @55%
Rest 90sec.

*Work on T&G reps.

MetCon
AMRAP 10 Minutes:
60 Calorie Row
40 Handstand Push-ups
20 Push Jerks, 115/75lbs
(RX+ 2" deficit hspu)

Side Work (optional)
5 Rounds For Time:
20 Sumo Deadlift High Pull, 95/65lbs
20 Lateral Bar Burpees
Rest 90sec.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8-10 Ring Rows
40sec. Side Plank (left)
40sec. Side Plank (right)
15 Reverse Snow Angels (slow & controlled)
30-40sec. Hollow Hold

MetCon
AMRAP 10 Minutes:
45 Calorie Row
30 HR Push-ups
15 DB Push Press

WOD1109 - Tuesday, January 30th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
80ft Waiters Carry, 53/35lb
40 Double-unders
20 Gymnastic Kips

Strength
T&G Deadlift 4x8 - AHAP

MetCon 1
"Open Workout 12.1"
AMRAP 7 Minutes:
Burpees to 6″ target

-3min. Rest-

MetCon 2
"Open Workout 11.3"
AMRAP 5 Minutes:
Squat Clean & Jerk, 165/110lbs

Side Work (optional)
10 Rounds:
500m Row @2k PR pace -2sec.
Rest 1min.

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
6 Pause Goblet Squats
8-10 SA-DB Row (each arm)
15 Single-Leg Hip Bridge (each leg)

MetCon
5 Rounds For Reps:
90sec. Max Burpees
Rest 90sec.

WOD1108 - Monday, January 29th

METCON WEEK 2.

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
12 Burpee Box Jump-overs 24/20″
5 Wall Walks
Rest 1min.
(RX+ 50ft. HS walk)

MetCon 1
AMRAP 3 Minutes:
50 Wallball, 20/14lbs
30 Toes-to-bar
15 Power Snatch, 125/85lbs
(RX+ 155/105lb snatch)

-rest 2min. then-

MetCon 2
AMRAP 6 Minutes:
50 Wallball
30 Toes-to-bar
15 Power Snatch

-rest 2min. then-

MetCon 3
For Time:
50 Wallball
30 Toes-to-bar
15 Power Snatch

Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs

CF LITE

Warm-up
Same as Class

MetCon 1
AMRAP 3 Minutes:
30 Wallball
20 Hanging Knee Raises
20 Rep Alt. DB Snatch

-rest 2min. then-

MetCon 2
AMRAP 6 Minutes:
30 Wallball
20 Hanging Knee Raises
20 Rep Alt. DB Snatch

-rest 2min. then-

MetCon 3
For Time:
30 Wallball
20 Hanging Knee Raises
20 Alt. DB Snatch

2018 Winter Wipeout - Saturday, January 27th

No classes will be held do to our annual winter competition. Stop on by and cheer your fellow OCF athletes on!!!

WOD1107 - Friday, January 26th

Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Rounds - AFAP:
5 Strict CTB Pull-ups
5 Wall Walks
Rest 1min.
(RX+ 50ft. HS walk)

Strength
4 Rounds For Reps:
1min. Max Front Squats @50%
Rest 3min.

MetCon
"Open Workout 17.1"
For Time: (20min. cap)
10 Alt. DB Snatches, 50/35lbs
15 Burpee Box Jump-overs, 24/20"
20 Alt. DB Snatches
15 Burpee Box Jump-overs
30 Alt. DB Snatches
15 Burpee Box Jump-overs
40 Alt. DB Snatches
15 Burpee Box Jump-overs
50 Alt. DB Snatches
15 Burpee Box Jump-overs

Side Work (optional)
AMRAP 2 Minutes x4:
15/10 Calorie Assault Bike
Max Muscle-ups in sets of 2
Rest 2min. between AMRAP's

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
10-12 Ring Rows
90sec. Push-up Hold
60sec. Hollow Hold

MetCon
For Time: (20min. cap)
10 Alt. DB Snatches
15 Burpee Over Box
20 Alt. DB Snatches
15 Burpee Over Box
30 Alt. DB Snatches
15 Burpee Over Box
40 Alt. DB Snatches
15 Burpee Over Box

WOD1106 - Thursday, January 25th

Warm-up
Coaches Choice

MetCon
6 Rounds For Reps:
1min. Max Jumping Lunges
1min. Max Double-unders
1min. Max Toes-to-bar
1min. Max Calorie Row
Rest 1min.

LITE
6 Rounds For Reps:
1min. Max Walking Lunges
1min. Max Mountain Climbers
1min. Max Hanging Knee Raises
1min. Max Calorie Row
Rest 1min.

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

A. T&G Deadlift 3x10 - AHAP

B. 4 Rounds For Reps:
30sec. Max Power Clean to Push Jerk @55%
Rest 90sec.

*Work on T&G reps.

WOD1105 - Wednesday, January 24th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
15 Russian KB Swings, 70/53lbs
50 Double-unders

Strength
4 Rounds For Reps:
30sec. Max Power Clean to Push Jerk @55%
Rest 90sec.

*Work on T&G reps.

MetCon
AMRAP 12 Minutes:
3 Thrusters, 95/65lbs.
3 Handstand Push-ups
3 Bar Facing Burpee
6/6/6, 9/9/9, 12/12/12, etc...

Side Work (optional)
Every 3 Minutes for 15 Minutes:
20 KB Swings, 53/35lbs
15 GHD Sit-ups
10 CTB Pull-ups

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8 KB Romanian Deadlift
8 DB-SA Row (left)
8 DB-SA Row (right
45sec. Side Plank Hold (left)
45sec. Side Plank Hold (right)

MetCon
3 Rounds For Time:
20 DB Push Press
25 HR Push-ups
30 KB Swings

WOD1104 - Tuesday, January 23rd

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Gymnastic Kips
10 Strict Pull-ups
10 Calorie Row

Strength
T&G Deadlift 3x10 - AHAP

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

Side Work (optional)
10 Rounds:
500m Row @2k PR pace
Rest 1min.

CF LITE

Warm-up
Same as Class

Strength
2 Rounds:
6-8 Strict Pull-ups
40sec. Push-up Hold
6-8 Landmine Rows (left)
6-8 Landmine Rows (right)
30-40sec. Hollow Hold

MetCon
AMRAP 7 Minutes:
10 Alt. DB Snatche
6 Burpees

WOD1103 - Monday, January 22nd

METCON MONDAY IS BACK!!!!

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
5 Strict CTB Pull-ups
5 Kipping CTB Pull-ups
5 Wall Walks
Rest 90sec.
(RX+ 50ft. HS walk)

MetCon 1
5 Rounds For Time:
10 Deadlifts, 205/135lbs
10 Burpee Box Jump-overs, 24/20″

-rest 5min. then-

MetCon 2
4 Rounds For Time:
10 Hang Power Cleans, 155/105lbs
20 Wallball, 20/14lbs

-rest 5min. then-

MetCon 3
3 Rounds For Time:
15 Overhead Squats, 95/65lbs
15 Toes-to-Bar

Side Work (optional)
Accumulate 7 Minutes: (20min. cap)
Sandbag Bear Hug, 150/100lbs

CF LITE

Warm-up
Same as Class

MetCon 1
5 Rounds For Time:
10 KB Deadlifts
10 Burpee Over Box

-rest 5min. then-

MetCon 2
4 Rounds For Time:
15 DB Hang Cleans
15 Wallball

-rest 5min. then-

MetCon 3
3 Rounds For Time:
20 Goblet Squats
20 Hanging Knee Raises

WOD1102 - Saturday, January 20th

Warm-up
Coaches Choice

MetCon
In teams of two.
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 225/155lbs (10 each)
30 Pull-ups (15 each)

SCALED
-less weight on deadlift
-band assisted pull-ups

LITE
In teams of two.
5 Rounds For Time:
400m Run (together)
50 KB Swings (25 each)
20 Strict Pull-ups (10 each)

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
30sec. Handstand Hold/45sec. Push-up Hold
12 KB Swings

Strength
Squat Clean 4×5 @75-80%
(slow/steady 2k bike for rest between sets.)

MetCon
For Time:
30-20-10 Power Snatch, 115/75lbs
90-60-30 Sit-ups
(RX+ 135/95lb snatch)

SCALED
-less weight on snatches
-less reps on sit-ups

Side Work (optional)
5 Rounds For Reps:
1min. Max Strict Pull-ups
1min. Max Calorie Bike

WOD1101 - Friday, January 19th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
15 HR Push-ups
15 Empty Bar Thrusters

Strength
Find 5RM Back Squat

MetCon
5 Rounds For Time:
21 KB Swings, 53/35lbs
15 Burpees to 6″ target
9 CTB Pull-ups

SCALED
-lighter DB
-any pull-up scale

Side Work (optional)
AMRAP 2 Minutes x4:
20/12 Calorie Bike
Max Distance D-ball/Sandbag Bear-hug Carry, 150/100lbs
Rest 2min. between AMRAP's

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
8-10 DB Bench Press
12-15 Bent-over DB Reverse Flies
6 L-sit Tuck to Extension

MetCon
5 Rounds For Time:
18 KB Swings
12 Burpees
6 Ring Rows

WOD1100 - Thursday, January 18th

Warm-up
Coaches Choice

MetCon
5 Rounds For Time: (20min. cap)
30 Calorie Row
20 Alt. DB Snatch, 50/35lbs
10 Strict Handstand Push-ups

SCALED/LITE
-three rounds for time
-less weight on snatches
-x2 HR push-ups for HSPU's

Accessory
Accumulate 7 Minutes: (20min. cap)
Hollow Hold
*Every time you break .5k bike.

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.  Every 2 Minutes for 8 Minutes:
3 Misfit Snatch Complex @70%+

WOD1099 - Wednesday, January 17th

Warm-up
5-10min. Mobility (coaches choice)
-then-
4 Steady Rounds:
10 Step-ups w/ DB's
10 Calorie Bike

Strength
Every 2 Minutes for 8 Minutes:
3 Misfit Snatch Complex @70%+

*Squat Snatch + OHS + Hang Squat Snatch + OHS
-OR-
Power Snatch + OHS + Hang Snatch

MetCon
AMRAP 2 Minutes x4:
DB Thrusters, 50/35lbs
Max Rep Double-unders
Rest 2min. between AMRAP's

*Thrusters Reps.
R1 = 25 reps, R2 = 20 reps, R3 = 15, R4 = 10

SCALED
-less weight on thrusters
-max single-unders

Side Work (optional)
Push Jerk 5×3 @85%

CF LITE

Warm-up
Same as Class

Strength
4 Rounds:
10 Russian Step-ups (each leg)
10 Strict Ring Dips
10-12 Barbell Roll Outs

MetCon
AMRAP 2 Minutes x4:
Wallball
Max Rep Mountain Climbers
Rest 2min. between AMRAP's

*Wallball Reps.
R1 = 20 reps, R2 = 15 reps, R3 = 10, R4 = 5

WOD1098 - Tuesday, January 16th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Strict Pull-ups
15 Calorie Row

Metcon
AMRAP 8 Minutes:
8 Hang Power Cleans, 125/85lbs
8 Handstand Push-ups
(RX+ 155/105lb HPC)

SCALED
-less weight on cleans
-12 HR push-ups for HSPU's

Accessory
3 Rounds For Reps:
90sec. Max Box Jump-overs, 24/20″
Rest 30sec.
90sec. Power Snatch, 95/65lbs
Rest 30sec.

SCALED
-shorter box
-less weight on snatch

Side Work (optional)
Deadlift 3x18
(light to moderate)

CF LITE

Warm-up
Same as Class

Metcon 1
AMRAP 8 Minutes:
8 DB Hang Power Cleans
8 HR Push-ups

MetCon 2
3 Rounds For Reps:
90sec. Max Box Step-overs
Rest 30sec.
90sec. Alt. SA DB Power Snatch
Rest 30sec.