“Crunchy”

21-15-9
Calorie Bike
Toes to Bar
Rest 2 Minutes
45 Calorie Bike
45 Toes to Bar

15-12-9
Calorie Bike
Knee Ups
Rest 2 Minutes
36 Calorie Bike
36 Knee Ups

12-9-6
Calorie Bike
V-Ups
Rest 2 Minutes
27 Calorie Bike
27 V-Ups

WOD GUIDANCE & GOALS
Which way will be faster? Complete the first calorie bike in 2:00 or less, the second in :90, and the third in :60. Break toes to bar sets into negative sets (8-7-6, 6-5-4, 4-3-2) to manage your grip and hip flexors. Take five seconds between sets to recover. THEN rest 2 minutes before doing all 45 calories on the bike at once, then all 45 toes to bar. Record two times, one for the first couplet and one for the chipper. Target 6-8 minutes for each.

Post Times to Comments.

“Mahsa”

AMRAP 22
1 Rope Climb
9 Thrusters
13 Burpees
200 Meter Run

Weight: 135/95

AMRAP 22
2 Rope Pulls
9 Thrusters
13 Burpees
200 Meter Run

Weight: 115/75

AMRAP 22
5 Ring Rows
9 Thrusters
13 Burpees
100 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
Start with one quick rope climb (with feet) which will take about ten seconds. The thrusters could be a sticking point. Choose a weight that is moderately heavy, that you may have to break into sets of 5/4 or 3/3/3. Move at a steady pace on the burpees (:60-:75) and on the run (:45-:60). Target 6 rounds.

Mahsa Amini
Today’s workout was created by Fee Saghafi (a CF Games athlete) in honor of Mahsa Amini, the Iranian woman who was killed for how she wore her Hijab. The 22 minutes represents Mahsa’s age when she died. The rope climb represents a climb to freedom. The thrusters represent lifting suppression off the shoulders of the Iranian people. The 13 stands for the day Mahsa was arrested and the burpees are a symbol of getting knocked down and getting up to fight again. And the run represents the Iranian people protesting in the streets of Tehran.

Post Rounds to Comments. Compare Scores HERE.

“Hear + See”

10-20-30-40-30-20-10
KB Swings
Sit Up
100-200-300-400-300-200-100
Meter Run

Weight: 53/35

10-20-30-40-30-20-10
KB Swings
Sit Up
100-200-300-400-300-200-100
Meter Run

Weight: 35/26

10-20-30-20-10
KB Swings
Sit Up
100-200-300-200-100
Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Today is going to be a GRIND! Keep the kb swings unbroken as long as possible (through the set of 30!), and maintain a continuous pace on the sit ups. Run every interval at a moderately fast pace, knowing you can “recover” on the sit ups. Target 20-25 minutes.

Post Time to Comments.

“Keep Up”

With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Muscle Ups
800 Meter Run

Weight: 315/205, 185/135

With a Partner
30 Deadlifts
1.5 Mile Run
30 Front Squats
1 Mile Run
30 Chest to Bars
800 Meter Run

Weight: 225/155, 155/105

With a Partner
20 Deadlifts
1 Mile Run
20 Front Squats
1200 Meter Run
20 Muscle Ups
800 Meter Run

Weight: 185/135, 115/75

WOD GUIDANCE & GOALS
Grab your buddy and go! For the deadlifts and front squats, choose weights that require you and your partner to trade off in sets of five reps, sharing the 30 total reps however you’d like. The runs will be done 400 meters at a time, you go I go style. The mile and a half should not take more than 12-15 minutes, the mile no more than 8-10 minutes and the eight-hundred no more than 4-5 minutes. Scale meters to fit the time domains. Target 35 minutes.

Post Time to Comments. Compare Scores HERE.

“It’s Friday Yeah”

27-21-15-9
Handstand Push Ups
Toes to Bar
50 Double Unders

21-15-9
Abmat Handstand Push Ups
Knee Ups
15 Attempts

21-15-9
Seated DB Press
V-Ups
75 Single Unders

WOD GUIDANCE & GOALS
For the handstand push ups AND toes to bar, break sets into thirds from the very start of the workout to save your shoulder, grip and hip flexors. The set of 27 hspu will take around 2 minutes, same with the set of 27 toes to bar. The sets of 21 rep will take around :90 each, the sets of 15 around :60 each, and the 9 reps around :30. Every set of dubs should take :60 or less. Target 14-17 minutes.

Post Time to Comments.

WOD GUIDANCE & GOALS
HEAVY DAY!! And we mean HEAVY today. Eighty-five percent is no joke, it will take :90-2:00 to recover between sets. We suggest you sit down between sets to maximize your recovery. Woo hoo! Coaches will help you build to 8.5/10 effort, with spot on form and range of motion, for your three working sets of five reps. Focus on keeping an upright torso, and leading with your chest from the bottom.

Post Weight + Time to Comments. Compare Scores HERE.

“Polar”

AMRAP 15
5 Thrusters
7 Power Cleans
9 Lateral Burpees
11/7 Calorie Bike

Weight: 115/75

AMRAP 15
5 Thrusters
7 Power Cleans
9 Lateral Burpees
9/6 Calorie Bike

Weight: 95/65

AMRAP 15
5 Thrusters
7 Power Cleans
9 Lateral Burpees
7/5 Calorie Bike

Weight: 75/55

WOD GUIDANCE & GOALS
Keep the thrusters and power cleans unbroken for all fifteen minutes. Strategically drop the bar between the two movements to take a quick breath and to maintain a moderately uncomfortable pace. Keep a steady pace on the burpees, and complete the calorie bike in :45 or less. Do NOT go out HOT round one. Try to hold 2:00+-ish per round. Target 6+ rounds.

Post Rounds to Comments.

“Thx MoTown”

With a Partner
AMRAP 14
200 Meter Runs
Rest 2 Minutes
AMRAP 16
500/400 Meter Row

With a Partner
AMRAP 14
200 Meter Runs
Rest 2 Minutes
AMRAP 16
500/400 Meter Row

With a Partner
AMRAP 14
100 Meter Runs
Rest 2 Minutes
AMRAP 16
400/350 Meter Row

WOD GUIDANCE & GOALS
Relays!! For the first AMRAP, complete as many 200 meter runs as possible relay style with your partner. Each 200 takes about :60, so target 14 rounds. Then for the second AMRAP (which you’ll also complete relay style), the 500/400 meters will take around 2:00 (or less) to complete. Keep your transitions fast and aim to complete 8 rounds.

Post Rounds to Comments.

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8.5-9/10 effort for three reps, which you’ll hold across for five sets. Reps two and three should feel heavy and require you to use your legs!! Record your weight.

Post Weight + Time to Comments. Compare Scores HERE.

“Greedy”

EMOM 30
1 – OH Lunges
2 – GTOH
3 – Sit to Stand
4 – Leg Lift + Toe Reach
5 – Russian Twists

Weight: 25

EMOM 30
1 – OH Lunges
2 – GTOH
3 – Sit to Stand
4 – Leg Lift + Toe Reach
5 – Russian Twists

Weight: 15

EMOM 30
1 – OH Lunges
2 – GTOH
3 – Sit to Stand
4 – Leg Lift + Toe Reach
5 – Russian Twists

Weight: 10

WOD GUIDANCE & GOALS
On the minute complete as many reps as possible of the designated movement WITH a bumper plate! Count every lunge and Russian twist (right =1 and left =2) as reps. Use the plate to propel you forward on the sit to stands, and leave it facing the ceiling on the leg lift. Record total reps for each movement, or since it’s RNG, do your best every minute and have fun!

Post Total Reps to Comments.