“The Chief”

5 x AMRAP 3
3 Power Cleans
6 Push Ups
9 Squats
Rest 1 Minute

Weight: 135/95

5 x AMRAP 3
3 Power Cleans
6 Abmat Push Ups
9 Squats
Rest 1 Minute

Weight: 115/75

5 x AMRAP 3
3 Power Cleans
6 Knee Abmat Push Ups
9 Squats
Rest 1 Minute

Weight: 75/55

WOD GUIDANCE & GOALS
Your mission for today’s workout is to move quickly! Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.

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“Thx Dave”

10 Rounds
300 Meter Run
3 Muscle Ups

10 Rounds
300 Meter Run
3 Chest to Bar
3 Ring Dips

10 Rounds
300 Meter Run
3 Strict Pull Ups
3 Bench Dips

WOD GUIDANCE & GOALS
Yes, you can thank Dave Castro (director of the CF Games) for this little doozy! Run the 300’s at your 1 mile pr pace (uncomfortable, and no more than :90.) Then, do 3 RING muscle ups, OR three difficult upper-body-pulling movements plus three upper-body-pushing movements. The three muscle ups, or scaling option, should take no more than :30. Target 20 minutes.

Post Time to Comments. Compare Scores HERE.

“Thx Linchpin”

WOD GUIDANCE & GOALS
Two for one! Complete every round of wall balls unbroken (:30-:45) then complete the calorie row in :60 or less. The first couplet will take 6-8 minutes. Hold onto the wall balls, and push your pace on the row since there is a HUGE rest between workouts! For the second workout, use a VERY light weight for the thrusters. Try to do the thrusters in sets of 20/15/15, or 30/20. Then, settle into a moderate pace on the rower, pushing the last ten calories. Target 7 minutes. Record both of your times.

Post Two Times to Comments.

STRENGTH
Clean Complex
10 x on the :90
Hang Clean + Power Clean

FOR ROUNDS
AMRAP 7
21 Sit Ups
7 Hang Power Cleans

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang power clean and clean. You’ll then spend 15 minutes building to a heavy complex, only adding weight if your mechanics are spot on.

Post Weight + Rounds to Comments. Compare Scores HERE and HERE

WOD GUIDANCE & GOALS
It’s time trial day!! We’ll use your time mile time as a benchmark for future interval workouts. You can attack this a few ways. We suggest you stick to a slightly uncomfortable pace and then empty the tank the last four hundred meters. OR, negative split every four hundred. Record your time. 

Post Time + Weights to Comments. Compare Scores HERE.

“Subliminal Thoughts”

20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
15/12 Cal Bike

Weight: 50/35

20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
12/9 Cal Bike

Weight: 35/20

20-18-16-14-12-10-8-6-4-2
1-Arm DB Devil’s Press
9/6 Cal Bike

Weight: 25/15

WOD GUIDANCE & GOALS
I pick things up and I put them down! Do a burpee with one hand on the dumbbell, and instead of jumping and clapping, you’ll deadlift and kb swing the db overhead. Complete half the reps on one side, then half the reps on the other.  Choose a weight that you can move for 10 reps no problem on your non-dominant side. Then bike 15/12 calories which will take around one minute. Target 20-25 minutes.

Post Time to Comments. Compare Scores HERE.

“Switch It”

WOD GUIDANCE & GOALS
Time to GRIND! Spend no more than :60 on the calorie row (800+ cal/hour pace) then move right into thirty step ups WITHOUT weight!! The step ups will take :75-:90 to complete. Take a kettlebell, hold it overhead in either hand, and walk/shuffle/skip it around the parking spaces. You can switch hands whenever you’d like. Keep the same consistent pace for all thirty minutes. Target 7+ rounds.

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“Hyrox Inspired”

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

Weight: 20/14

4 Rounds
400 Meter Run
20 Jumping Lunges
200 Meter Run
20 Burpees
100 Meter Run
20 Wall Balls

Weight: 14/10

4 Rounds
300 Meter Run
14 Jumping Squats
200 Meter Run
14 In+Outs
100 Meter Run
14 Wall Balls

Weight: 10/6

WOD GUIDANCE & GOALS
SPIIIICY!! Run the four hundred in about 2:00, the two hundred in :60 or less, and the one hundred in :30 or less. Between runs complete the twenty reps of the designated movement. The jumping lunges will take :30-:40, the burpees around :60-:90, and the wall balls :45. Try to do each movement unbroken for as many rounds as possible. Target 25 minutes (with a 30 minute cap.)

Post Time to Comments.

WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 9/10 effort, which you’ll hold for all five sets of three reps. The last time we did sumo deadlifts, the final set of two reps was at 9.5/10 effort. Try to get as close as possible to this weight.

Post Weight + Rounds to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 8.5/10 effort which you’ll hold across for all five sets. The last time we did push press, you ended with a set of two reps at 9/10 effort. Today, target a weight that’s SLIGHTLY lighter than your final weight, and hold it across.

Post Weight + Rounds to Comments. Compare Scores HERE.