“Doesn’t Change Anything”

WOD GUIDANCE & GOALS
Metcon AND a heavy day! We’re switching things up today by doing the metcon first. Choose a weight for the power cleans that you can cycle for at least 6 reps before having to break the set. For the chest to bars, connect sets of 3-5 reps, taking quick breaks between each set. Target sub 10 minutes for the couplet. THEN, coaches will help you build to a moderately-heavy weight for the bench press sets. Reps three through five will require you to pause at the top of the movement, and should take two seconds to press out.

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“Stop Apologizing”

WOD GUIDANCE & GOALS
Technique Day! Coaches will breakdown the mechanics and technique of the split jerk, which you’ll take from the racks. Slowly build to your first working set of two reps (85%) and then ideally build in weight for the remaining sets, potentially hitting a new one rep max! Remember, form over weight ALWAYS! Then for a little lunge burner, do as many kettlebell swings as possible in one minute, bike as many calories as possible in the next minute, and rest on the third minute. Record your total swings and total calories combined for all four rounds.

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“Sneak Out”

WOD GUIDANCE & GOALS
Yes, plate pushes are back! Start and end the toes to bar, deadlift couplet with 10 plate push (10 lengths). The pushes will fatigue your legs and tax your lungs, so expect to do smaller sets of toes to bar and deadlifts (5-10 reps at a time.) Choose a weight for the deadlifts that you could do for fifteen reps unbroken if you were fresh. And if you can connect 7-10 toes to bar in a row stick with toes to bar for the workout. If you’re looking at sets of 3-5 from the start, you might want to mix in some knee ups (combo of the two movements) to keep the intended stimulus. Spend no more than three minutes on plate pushes, around one minute for each set of toes to bar, and around ninety seconds per set of deadlifts. Target 15 minutes

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“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.

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“On a Date”

Row
16 Rounds
10 Calories Hard
5 Easy
Bike
16 Rounds
10 Calories Hard
5 Easy

Row
16 Rounds
8 Calories Hard
4 Easy
Bike
16 Rounds
8 Calories Hard
4 Easy

Row
16 Rounds
6 Calories Hard
3 Easy
Bike
16 Rounds
6 Calories Hard
3 Easy

WOD GUIDANCE & GOALS
Rise-N-GRIND!! This one is going to take a while! Choose a calorie scheme that you can complete in no more than :90. You may do 10 cals/5 cals on the rower, and 8 cals/4 cals on the bike. Record your total time.

Inspired by Ibex

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“Phoneline”

4 Rounds
400 Meter Run
20 Wall Balls
10 DB Hang Cleans

Weight: 20/14, 50/35

4 Rounds
400 Meter Run
20 Wall Balls
10 DB Hang Cleans

Weight: 14/10, 35/20

4 Rounds
300 Meter Run
15 Wall Balls
10 DB Hang Cleans

Weight: 10/6, 25/15

WOD GUIDANCE & GOALS
Sweatfest! Run the first 300 meters at an uncomfortable pace, and the last 100 start slowing down a bit so you can do as many sets as possible of the wall balls, unbroken! Choose heavier dumbbells for the hang power cleans that you may have to break at rep five. Target 15 minutes.

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“Insulting”

WOD GUIDANCE & GOALS
Double Heavy Day! Like Wednesday, you’ll build to a moderately-heavy weight (as long as your form looks good) for the five sets of five reps. THEN as a class, you’ll spend one minute accumulating as many weighted strict (or unweighted banded) pull ups as you can. Then for another minute you’ll do max weighted (or banded or unweighted) ring dips. And then you’ll end a round with a supported handstand hold (either kicking up or wall walking as high as you feel comfortable.) You’ll record your max reps (and weights).

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“Only Trying to Help”

AMRAP 18
18 DB Shoulder to Overhead
15 Burpees
12 Box Jumps

Weight: 53/35
Height: 24″

AMRAP 18
18 DB Shoulder to Overhead
15 Burpees
12 Box Jumps

Weight: 35/20
Height: 20″

AMRAP 18
15 DB Shoulder to Overhead
12 Burpees
9 Step Ups

Weight: 25/15
Height: 24/20

WOD GUIDANCE & GOALS
What pace can you maintain for 12-15 minutes then speed up for the remaining few minutes? Hit that pace! Choose a weight for the dumbbells that you can cycle for 9-12 reps before taking a break. Shoulder to overhead means you can do a press (that’ll feel super heavy), push press (faster turn over but arms will eventually burn out), or a push jerk (best bang for your buck!) Move at a consistent pace for the burpees (:60-75) and maintain that same pace on the box jumps (:45). Target 4 Rounds.

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“Totally Lost”

STRENGTH
Front Squat
3×5, across 80-85%

FOR TIME
21-15-9 Russian KB Swings
15-12-9 Calorie Bike

Weight: 70/53

STRENGTH
Front Squat
3×5, across 80-85%

FOR TIME
21-15-9 Russian KB Swings
15-12-9 Calorie Bike

Weight: 53/35

STRENGTH
Front Squat
3×5, across 80-85%

FOR TIME
15-12-9 Russian KB Swings
12-9-6 Calorie Bike

Weight: 35/26

WOD GUIDANCE & GOALS
Heavy Day! Build to a moderately-heavy weight for the three sets of five repetitions. Reps 3-5 you should have to pause at the top to reset your breath and midline. For the metcon, choose a heavier kettlebell that may cause you to break the sets of 21 and 15. For the calories on the bike, the first set should take non more than :75, the second set :60 and the last set :45. Target sub 10 minutes.

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“Misdemeanor”

10 Rounds
200 Meter Run
30 Double Unders
1 Legless Rope Climb

10 Rounds
200 Meter Run
10 Attempts
2 Rope Climb

10 Rounds
100 Meter Run
50 Single Unders
10 Ring Rows

WOD GUIDANCE & GOALS
10 Rounds! Run the 200 meters in :60, then take one deep breath and relax your arms before trying to do the double unders unbroken (:30-:45). Start the legless rope climb with your hands under your chin, and try to get up the rope in :10. Target 18 minutes.

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