“Any Other Way”

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to somewhere between 75-80%  of your 1 rep max for your three sets of five overhead squats. The weight will feel moderately heavy, with no failed reps.

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“False Alarm”

5 x on the 4 Minute
18/15 Calorie Row
12 Burpees
9 Toes to Bar
6 Snatch

Weight; 135/95

5 x on the 4 Minute
15/12 Calorie Row
12 Burpees
9 Knee Ups
6 Snatch

Weight: 115/75

5 x on the 4 Minute
12/9  Calorie Row
9 Burpees
9 Leg Lifts
6 Hang Snatch

Weight: 75/55

WOD GUIDANCE & GOALS
The goal for this workout is to have rest before the next one begins! Complete the calorie row in :60-:75 (moderate pace), then pace out the burpees so you can always do one more (:60.) Try to keep the toes to bar unbroken or do them in two sets (:30.) Then chip away at fast singles or maybe a few doubles for the snatches (:30.) Record intervals.

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“Dysfunctional”

WOD GUIDANCE & GOALS
Grind indeed! The goal for this workout is to keep moving at the same pace from beginning to end. The sit ups and lunges try to do in one steady set, then break the push ups into sets of 5-10 with quick breaks between sets. Target sub 30 minutes.

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“Bam Bam”

50-40-30-20-10
Medball Clean
Double Under
10-8-6-4-2
Back Squat

Weight: 20/14, 155/105

50-40-30-20-10
Medball Clean
15-12-9-6-3
Attempts
10-8-6-4-2
Back Squat

Weight: 14/10, 125/85

25-10-15-10-5
Medball Clean
100-80-60-40-20
Single Under
10-8-6-4-2
Back Squat

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Medball cleans AND back squats! Break medball cleans into two sets (30/20, 20/20, 20/10, 10/10) to give your legs a quick shake out so you’re ready for double unders. For the medball cleans, coaches will make sure you pass through an extended hip position before pulling to the front squat. Try to relax your arms and shoulders on the double unders. Choose a weight for the back squats that is on the moderate to heavy side, but you can also get from the floor to the back rack position. Once the bar is on your back, you shouldn’t have to break up any sets of squats. Target 20 minutes

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“Forget About Them”

3 Rounds
500/400 Meter Row
100′ Handstand Walk
Rest 5 Minutes
500 Meter Row

3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 5 Minutes
500 Meter Row

3 Rounds
375/300 Meter Row
50 Plank Taps
Rest 5 Minutes
500 Meter Row

WOD GUIDANCE & GOALS
Handstand Walking! Row the 500/400 right around two minutes (moderate/fast pace) then take a few deep breaths, with some arm shake outs, before attempting to walk. The handstand walk will be done in 25 foot increments. Try to walk a full 25 feet before kicking down. If 100 feet seems impossible, scale the distance before going to wall walks or shoulder taps. Take no more than 2-3 minutes per 100 feet. Target 12-15 minutes for the couplet, then take a five minute rest before rowing 500 meters ALL OUT!! Record your time for the couplet AND the all out row.

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“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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