WOD1136 - FRIDAY, MARCH 2nd

CF open 18.2

Primer
Row or Bike for 5:00
Warm up to 90% Squat Clean

-then-

3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells, Women use 35-lb dumbbells

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
For workout variations go the the CrossFit Games link HERE

Cool Down
20 minutes on Bike or Rower at conversational pace.

WOD1135 - THURSDAY, MARCH 1st

CF

Warm-up:
3 Steady Rounds:
15 Empty Bar Overhead Squats
15 Calorie Row

Strength:
EMOM 10:00
1 Squat Snatch @ 70-80% of your 1RM

Metcon:
AMRAP 15 Minutes
24 Air Squats
12 Shoulder to Overhead 75/55lbs
6 Chest to Bar Pull-ups

Flush
20-40 minutes on the bike or rower at a comfortable pace. 

CF Lite

Warm-up: 
Same as class.
Sub the OHS for Goblet Squats.

Strength:
4 Rounds:
18 Alternating DB Snatches
12 HR Push-ups
45 sec. Plank Hold

Metcon:
AMRAP 15 Minutes
24 Air Squats
12 DB Push Press
6  Pull-ups or Ring Rows

WOD1134 - WEDNESDAY, FEBRUARY 28th

CF 

Warm-up:
3 Rounds:
200m Run
12 Jumping Lunges
12 PVC Pass Throughs

RX+ Metcon:
7500m Bike For Time
*EMOM 5 burpees*
Workout starts on the bike.

RX - Metcon:
3000m Row For Time
*EMOM 5 burpees over the rower* 
Workout starts on the rower. 

Scaled/Power:
2000m Row for time
*EMOM 5 burpees*
Workout starts on the rower. 

**Scaling help for all versions of today's workout. If for some reason your getting caught up take an entire minute off. For example, just stay on rower when its time to do burpees to get your breath back!**

WOD1133 - TUESDAY, FEBRUARY 27th

CF

Warm-up:
3 Steady Rounds:
15 Push Press 75/55lbs
25 Air Squats
2 Minutes on Bike or Rower or Ski Erg

Strength:
Front Squat 4×4 (Start around 70-80%)

Metcon:
AMRAP 15 Minutes
200m Row
10 Power Snatch 95/65lbs
10 Burpees to Target 6″

Sidework:
5 Rounds:
5 Muscle Ups
5 Thrusters 135/95lbs
25′ Handstand Walk

CF LITE

Warm-up:
Same as class. Use DB's for push press.

Strength:
4 Rounds:
10 DB Front Squats
20 Ab-mat sit-ups

Metcon:
AMRAP 15 Minutes
200m Row or Run
10 DB Power Snatch (alternating)
10 Burpees

WOD1132 - MONDAY, FEBRUARY 26th

CF

Warm-up:
AMRAP 4 Minutes
5 Burpees
10 Russian Kettlebell Swings 53/35lbs

Strength:
5×3 Squat Clean
Drop and Reset (Start around 70-80%)

Metcon:
5 Rounds:
20/12 Calorie Bike
16 Front Rack Lunges 75/55
12 Kipping Handstand Push-Ups

cf Lite

Warm-up:
Same as class.

Strength:
4 Rounds:
10 Goblet Squats
10 Strict Press
10 Reverse Snow Angels

Metcon:
5 Rounds:
10 Cal Row
15 HR Push-ups
20 DB Walking Lunges (Front Rack)
 

WOD1131 - SATURDAY, FEBRUARY 24th

CF

In teams of two, alternating each movement, complete ten rounds of:
15 Overhead Squats (95/65)  
15 Bar Facing Burpees
300 Meter Run (200m+100m)
(Partner A performs 10 overhead squats; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc.)

CF Lite/power

In teams of two, alternating each movement, complete ten rounds of:
10 DB Front Squats
10 Burpees
200m Run
(Partner A performs 10 overhead squats; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 overhead squats; etc.)

Open Gym wod

Warm-up:
4 Steady Rounds:
10 Dumbbell Thrusters 35/20
20 Ab-mat sit-ups
10 Pull Ups

Strength:
3×3 Push Jerk – Moderate, Heavy, Moderate.
*No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.

Metcon:
For Time:
7 Bar Muscle Ups
14 Front Squat (155/115)
7 Bar Muscle Ups
21 Shoulder to Overhead (155/115)
7 Bar Muscle Ups
14 Front Squat
7 Bar Muscle Ups
*Put your focus on the barbell. Hold on for big sets. You can break the Bar Muscle Ups intentionally if it helps keep your heart rate down.

WOD1130 - FRIDAY, FEBRUARY 23rd

CF/CF LITE

Primer:
3 Rounds:
Row 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell hang clean and jerks 50/35
14/12 Calorie Row

Cool Down
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.

WOD1129 - THURSDAY, FEBRUARY 22nd

JOIN US FOR THE 18.1 OPEN ANNOUNCEMENT thursday 2/22/18 AT 7:45pm ocf big screen!

---

CF

Warm-up
3 Steady Rounds:
20 Box Jump Overs 20/16″
15 Calories on Bike or Rower
10 Overhead Squats 45/35lbs

Strength
EMOM 10:00
1 Squat Clean and Jerk @ 70-80%

Metcon
3 Rounds:
40 Wallballs 20/14lbs
400m Run

Flush
20-40 minutes on the bike at a comfortable pace.

CF LITE

Warm-up:
Same as class. Use PVC pipe for OHS

Strength:
EMOM 10:00
5 DB Squat Clean + Jerk (use a challenging but manageable weight)

Metcon:
5 Rounds:
20 Wallballs
200m Run

WOD1128 - WEDNESDAY, FEBRUARY 21st

CF/CF LITE

Warm-up:
800m Jog
2 min Standing Straddle
400m Run (mile pace)
2 min calf stretch (1 min on each side)
200m Sprint (AFAP)

Metcon:
4 Rounds For Max Reps:
2 Minutes of Assault Bike for Calories
2 Minutes of Kettlebell Swings 53/35
2 Minutes of Push-Ups
2 Minutes of Rowing for Calories

Side Work:
A. Work on a skill or weakness.
B. Mobility

WOD1127 - TUESDAY, FEBRUARY 20th

CF

Mobility:
2 min pigeon/each side

Warm-up:
4 Steady Rounds
12 Goblet Squats
12 Push-ups
12 Calories on Bike

Strength:
4×4 Back Squat (Start around 80%)

Metcon:
For Time:
21-15-9
Dumbbell Squat Cleans 55/35lbs
Handstand Push- Ups

Side Work (optional):
AMRAP 12 Minutes
12/8 Calories on Bike
9 Toes to Bar
Rest :30

CF Lite

Warm-up:
Same as class. 

Strength:
3 Rounds:
20 Weighted Lunges (10 each leg)
20 Medicine Ball Sit-ups
20 Ring Rows

Metcon: 
For time:
40 Wall Ball
20 Box Jump-Ups
30 Wall Ball
15 Box Jump-Ups
20 Wall Ball
10 Box Jump-Ups
 

WOD1126 - MONDAY, FEBRUARY 19th

CF

Warm-up:

500m row
 -then-
AMRAP 3 Minutes
4 Squat Clean Thrusters 95/65
Row 10/8 Calories

Strength:
Squat Snatch 5×3 Drop and Reset (Start around 70%)

Metcon:
For Time:
15 Deadlift 225/155lbs
15 Bar Facing Burpees
12 Deadlift
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Side Work:
Row 1k
Rest :60
Row 750m
Rest :60
Row 500m
Rest :30
Row 250m
Rest :30

CF LITE

Warm-up:
Same: use DB for thrusters.

Strength:
4 rounds:
10 strict press
10 goblet squats
45 sec. side plank (right)
45 sec. side plank (right)

MetCon:
12 Min Amrap:
12 KB deadlifts
12 burpees

WOD1125 - Saturday, February 17th

Warm-up
Coaches Choice

MetCon
Teams of two, alternate full rounds.
AMRAP 30 Minutes:
Dumbbell "DT"
12 DB Deadlifts
9 DB Hang Power cleans
6 DB Push Jerks

RX = 50/35lbs DB's

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
4 Steady Rounds:
10 Goblet Squats, 53/35lbs
5 Strict Ring Dips
10 Banded Good Mornings

Strength
4 Rounds For Reps:
30sec. Max Squat Cleans @70-75%
3min. Rest

*Work on T&G reps

MetCon
Reps For Time:
21-18-15-12-9-6-3
Calorie Bike
Bar Facing Burpees

Side Work (optional)
EMOM 10 Minutes:
3-5 Muscle-ups

WOD1124 - Friday, February 16th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
8 Calorie Row
8 Burpees
8 Russian KB Swings

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

MetCon
"Open Workout 11.5"
AMRAP 20 Minutes:
5 Power Cleans, 145/100lbs
10 Toes-to-bar
15 Wallball, 20/14lbs

Side Work (optional)
Reps For Time:
10-15-20-25-20-15-10
GHD Sit-ups
Alt. Pistols

CF LITE

Warm-up
Same as Class

Strength
3 Rounds:
20 Walking Lunges
10 Weighted Sit-Ups w/ med ball
6-8 SA-DB Row (left)
6-8 SA-DB Row (right)

MetCon
AMRAP 20 Minutes:
5 DB Power Cleans
10 Hanging Knee Raises
15 Wallball

WOD1123 - Thursday, February 15th

Warm-up
Coaches Choice

MetCon
For Time:
300 Calorie Row
-then-
12 Rounds
.5k Bike
12 Thrusters, 45/35lbs
5 Toes-to-bar

LITE
For Time:
200 Calorie Row
-then-
12 Rounds
.5k Bike
12 Wallball
5 Hanging Knee Raises

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

A. T&G Deadlift 6x3 - AHAP

B. 4 Rounds For Reps:
30sec. Max Power Snatches @65%
90sec. Rest

*Work on T&G reps.

WOD1122 - Wednesday, February 14th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Steady Rounds:
10 Strict Ring Rows
15 Sit-ups
10 Jumping Lunges

Strength
4 Rounds For Reps:
30sec. Max Power Snatches @65%
90sec. Rest

*Work on T&G reps.

MetCon
AMRAP 10 Minutes:
15 Pull-ups
15 Box Jump-overs, 24/20"
15 Push Jerks, 115/75lbs

Side Work (optional)
5 Rounds For Time:
40 Double-unders
15 KB Swings, 70/53lbs
10 Strict Handstand Push-ups
Rest 2min.

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:
15 HR Push-ups
15 Box Step-overs
15 DB Push Press

WOD1121 - Tuesday, February 13th

Warm-up
5-10min. Mobility (coaches choice)
-then-
30 Band Pull-a-parts
-then-
3 Steady Rounds:
10 Empty Bar Pendlay Rows
10 Inchworms to Push-up
10 Air Squats
-then-
30 KB Overhead Squats

Strength
T&G Deadlift 6x3 - AHAP

MetCon
"Open Workout 15.5"
Reps For Time:
27-21-15-9
Calorie Row
Thrusters, 95/65lbs

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

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
Reps For Time:
27-21-15-9
Calorie Bike
Wallball

WOD1120 - Monday, February 12th

METCON WEEK 4.

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
10 Box Jump-overs 24/20″
10 Handstand Push-ups
10 DB Front Rack Walking Lunges, 50/35lbs
Rest 1min.

MetCon 1/5
AMRAP 2 Minutes:
4/2 Muscle-ups
8 Deadlifts, 205/135lbs

-rest 3min. then-

MetCon 2/6
AMRAP 2 Minutes:
4 Power Cleans, 165/115lbs
8 CTB Pull-ups

-rest 3min. then-

MetCon 3/7
AMRAP 2 Minutes:
4 Front Squats, 125/85lbs
8 Toes-to-bar

-rest 3min. then-

MetCon 4/8
AMRAP 2 Minutes:
4 Power Snatches, 115/75lbs
20 Double-unders

-rest 3min. & repeat-

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

CF LITE

Warm-up
Same as Class

MetCon 1/5
AMRAP 2 Minutes:
4 Seated Ring Dips
8 DB Deadlifts

-rest 3min. then-

MetCon 2/6
AMRAP 2 Minutes:
4 DB Power Cleans
8 Ring Rows

-rest 3min. then-

MetCon 3/7
AMRAP 2 Minutes:
4 DB Goblet Squats
8 Hanging Knee Raises

-rest 3min. then-

MetCon 4/8
AMRAP 2 Minutes:
4 Alt. DB Snatch
20 Mountain Climbers

-rest 3min. & repeat-

WOD1119 - Saturday, February 10th

Warm-up
Coaches Choice

MetCon
In teams of 2, alternate rounds
AMRAP 3 Minutes x8: (4 AMRAP's each)
500/400m Row
-then-
Max rounds of the following in remaining time,
8 Thrusters, 95/65lbs
8 Lateral Bar Burpees

OPEN GYM

Warm-up
5-10min. Mobility (athletes choice)
-then-
2 Steady Rounds:
10 Banded Good Mornings
10 Single-leg KB Deadlifts (each side)
10 Empty Bar High Hang Squat Snatch

Strength
4 Rounds For Reps:
30sec. Max Squat Snatches @70-75%
Rest 3min.

*Work on T&G reps.

MetCon
5 Rounds For Time:
30 Double-unders
15/10 Calories Assault Bike
30 Double-unders
Rest 1min.

Side Work (optional)
EMOM 10 Minutes:
2-4 Muscle-ups

WOD1118 - Friday, February 9th

Warm-up
5-10min. Mobility (coaches choice)
-then-
3 Rounds - AFAP:
15 Russian KB Swings, 53/35lbs
10 Empty Bar Overhead Squats

Strength
4 Rounds For Reps:
1min. Max Front Squats @55%
3min. Rest

MetCon
AMRAP 10 Minutes:
30 Calorie Row
20 Box Jump-overs, 24/20″
10 Hang Power Cleans, 135/95lbs

Side Work (optional)
AMRAP 3 Minutes x4:
10 KB Swings, 70/53lbs
5/3 Bar Muscle-ups
2min. Rest Between AMRAP's

*Start over each round.

CF LITE

Warm-up
Same as Class

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

MetCon
AMRAP 10 Minutes:
20 Calorie Row
15 Step-ups
10 DB Hang Power Cleans

WOD1117 - Thursday, February 8th

Warm-up
Coaches Choice

MetCon
6 Rounds For Reps:
90sec. Max Calorie Row
90sec. Max Toes-to-bar
90sec. Max 10m Shuttle Sprints
90sec. Max Sit-ups
90sec. Calorie Bike

LITE
4 Rounds For Reps:
90sec. Max Calorie Row
90sec. Max Hanging Knee Raises
90sec. Max 10m Shuttle Sprints
90sec. Max Sit-ups
90sec. Calorie Bike

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

A. T&G Deadlift 5x5 - AHAP

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

*Work on T&G reps.