WOD388 - Tuesday, September 15th

RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

2. Warm-up
AMRAP 5 minutes
Row 150m
30 Double-under

3. Strength
Squat Snatch 10×1 @75-85%

4. MetCon
AMRAP 6 minutes
6 Overhead Squats, 115/75lbs
6 Handstand Push-ups
(RX+ 135/95lb OHS, strict HSPU)

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

2. Warm-up
AMRAP 5 minutes
Row 150m
60 Single-under

3. Strength
Power Snatch + OHS 5x3

4. MetCon
AMRAP 6 minutes
6 Overhead Squats, 95/65lbs
6 Hand-release Push-ups

COMPETITION

1. Side Work
Find your 3RM strict weighted pull-up

WOD387 - Monday, September 14th

RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-up
3 Rounds
20 Wallballs
10 Ring dips

3. Strength
Find your 1RM Strict Press

4. MetCon
For Time:
2k Row
90 Burpees to 6" target
Run 1 mile

SCALED

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-up
3 Rounds
20 Wallballs
10 Assisted Ring dips

3. Strength
Strict Press 5x5

4. MetCon
For Time:
1,500m Row
60 Burpees to 6" target
1,200m Run

COMPETITION

1. Side Work
100 Chest to deck push-ups for time

WOD386 - Saturday, September 12th

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
3 Rounds
20 Wallballs
10 Ring Rows

3. MetCon
AMRAP 30 Minutes
Row 500m
5 Burpee Muscle Ups
15 Push Jerks, 115/75lbs
50 Double Unders
(RX+ 135/95lbs)

SCALED

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
3 Rounds
20 Wallballs
10 Ring Rows

3. MetCon
AMRAP 30 Minutes
Row 500m
5 Burpee Pull-ups
15 Push Jerks, 95/65lbs
100 Single Unders

COMPETITION

1. Side Work
3 Rounds
SPRINT 400m
-then immediately-
Max Reps of Strict Def 8/6″ HSPU as possible in 3 Minutes
Rest :60 between rounds

WOD385 - Friday, September 11th

RX

1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side

2. Warm-Up
Row 500m
30 Gymnastics Kips
30 Leg Swings

3. Strength
Work up to ONE heavy set of 4 deadlifts
Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat

4. MetCon
AMRAP 5 Minutes
5 Toes to Bar
5 Sumo Deadlift High Pulls, 115/75lbs
(RX+ 135/95lb SDHP)

SCALED

1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side

2. Warm-Up
Row 500m
30 Gymnastics Kips
30 Leg Swings

3. Strength
Deadlift 5x5

4. MetCon
AMRAP 5 Minutes
5 Hanging Knee Raises
5 Sumo Deadlift High Pulls, 95/65lbs

COMPETITION

1. Side Work
5 Rounds
Row 100/80 calories
Rest 3:00

WOD384 - Thursday, September 10th

RX

1. Mobility
Twisted Cross, 2min./side
Seated Straddle, 4min.

2. Warm-Up
Run 800m
30 PVC Dislocates

3. Strength
“Rest Pause” Neutral Grip Dumbbell Strict Press
Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. 

4. MetCon
EMOM 10:00
Row 200/150m

SCALED

1. Mobility
Twisted Cross, 2min./side
Seated Straddle, 4min.

2. Warm-Up
Run 600m
30 PVC Dislocates

3. Strength
“Rest Pause” Neutral Grip Dumbbell Strict Press

4. MetCon
EMOM 10:00
Row 150/100m

COMPETITION

1. Side Work
Bench Press 5×5 @60%
Slow on the way down, explosive on the way up.

WOD383 - Wednesday, September 9th

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 400m
5 Rounds
:30 Handstand Hold
:30 Squat Hold
:30 Rest

3. Strength
Back Squat 4x4 @70%

4. MetCon
5 Rounds
200m Sprint
5 Squat Cleans, 185/115lbs
Rest :90
(RX+ 205-225/135-145lb clean)

SCALED

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 400m
5 Rounds
:30 Plank Hold
:30 Squat Hold
:30 Rest

3. Strength
Back Squat 5x5

4. MetCon
5 Rounds
200m Run
5 Squat Cleans, 155/105lbs
Rest :90

COMPETITION

1. Side Work
AMRAP 6 Minutes
50ft HS Walk forward
Sprint 100m

WOD382 - Tuesday, September 8th

RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
Row 600m
30 Leg Swings each side
10 Burpees to a 6″ Target

3. Strength
Prowler Sprints
10 x 40m
Men Push Sled with 45s on each post
Women Push Sled with 25s on each post

4. MetCon
For Time
21-15-9
Burpees to 6" target
Thrusters, 95/65lbs
Chest-to-Bar Pull Ups

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
Row 600m
30 Leg Swings each side
10 Burpees

3. Strength
Prowler Sprints
10 x 40m
Men Push Sled with 35s on each post
Women Push Sled with 15s on each post

4. MetCon
For Time
21-15-9
Burpees
Thrusters, 75/55lbs
Pull Ups

COMPETITION

1. Side Work
2 Rounds
Run 1.5 miles
Rest 5-10 minutes

WOD381 - Monday, September 7th

RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
Slow 8:00
Run 200m
5 Pull-Ups
20 Air Squats

3. Strength
Back Squat 5×5 @60%

4. MetCon
AMRAP 10 Minutes
15 Left Arm Kettlebell Snatches, 53/35lbs
15 Right Arm Kettlebell Snatches, 53/35lbs
30 Burpees to 6″ Target

SCALED

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
Slow 8:00
Run 200m
5 Assisted Pull-Ups
20 Air Squats

3. Strength
Back Squat 5×5

4. MetCon
AMRAP 10 Minutes
15 Left Arm Kettlebell Snatches, 44/26lbs
15 Right Arm Kettlebell Snatches, 44/26lbs
30 Burpees 

COMPETITION

1. Side Work
6 Rounds
30/20 Burpees to 6" target
Rest :90
(RX+ 30/20 AAB calories)

WOD380 - Saturday, September 5th

Head Coach - Mike Fantini

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
3 Rounds
Row 250m
10 Box step-ups
5 Inchworms

3. MetCon
"Murph"
For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
(NO vest.  Partition pull-ups, push-ups, and squats any way you want.)
(beat your time from memorial day!!!)

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
3 Rounds
Row 250m
10 Box step-ups
5 Inchworms

3. MetCon
"1/2 Murph"
For time: 
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
(NO vest.  Partition pull-ups, push-ups, and squats any way you want.)

COMPETITION

1. Side Work
20 6/4″ Deficit strict HSPU for time*
*Row 150m every time you break the set

WOD379 - Friday, September 4th

RX

1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side

2. Warm-Up
4 Rounds
15 Walking lunges
5 HSPU

3. Strength
Work up to ONE heavy set of 3 deadlifts
Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.

4. MetCon
For time:
15 Power Cleans, 185/125lbs
30 Bar Facing Burpees
60 Wallballs, 20/14lbs
(RX+ 225/145lb PC, 30/20lb WB)

SCALED

1. Mobility
Half Seated Frog, 2min./side
Pigeon, 2min./side

2. Warm-Up
4 Rounds
15 Walking lunges
5 Push-ups

3. Strength
Work up to ONE heavy set of 3 deadlifts
Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3.

4. MetCon
For time:
15 Power Cleans, 155/105lbs
30 Burpees
60 Wallballs, 14/10lbs

COMPETITION

1. Side Work
For Time:
180 Burpees to 6" target
Rest 3 minutes
30 Burpees to 6" target (Max effort)
(RX+ 6 mile AB then 1 mile AB)

WOD378 - Thursday, September 3rd

Throw Back Thursday

RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

2. Warm-Up
Run 200m
30 Gymnastics Kips

3. Strength
“Rest Pause” Neutral Grip Dumbbell Strict Press
Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. 

4. MetCon
10 Rounds
Run 200m
Rest 30 seconds

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

2. Warm-Up
Run 200m
30 Gymnastics Kips

3. Skill Work
“Rest Pause” Neutral Grip Dumbbell Strict Press

4. MetCon
7 Rounds
Run 200m
Rest 30 seconds

COMPETITION

1. Side Work
Bench Press 5×5 @77.5%
Slow on the way down, explosive on the way up.

WOD377 - Wednesday, September 2nd

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 400m
Tabata “Bottom-to-Bottom” Air Squats
10sec Rest has to be in the “hole” of the squat.

3. Strength
Back Squat 4×4 @87.5%

4. MetCon
AMRAP 12 Minutes
1 ‘Pull-up Complex’ (3 Pull-ups, 2 CTB, 1 Bar MU)
8 Shoulder to OH 135/95lbs
16 Burpees to 6" target
(RX+ 165/110lb STO)

SCALED

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 400m
Tabata “Bottom-to-Bottom” Air Squats
10sec Rest has to be in the “hole” of the squat.

3. Skill Work
Back Squat 5x5

4. MetCon
AMRAP 12 Minutes
4 CTB Pull-ups
8 Shoulder to OH 115/75lbs
16 Burpees to 6" target

COMPETITION

1. Side Work
Tabata ‘Nose and Toes’ HS hold (8 Rounds :20 on :10 off)
Rest 90 seconds
100′ HS walk for time

WOD376 - Tuesday, September 1st

CrossFit Lite Program

RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
Row 200m FAST
then
3 Rounds
10 Empty Bar Thrusters
10 Box Jumps

3. Strength
Pause Power Position Clean and Jerk 4×1 @90-100%
(If they feel smooth go for a small PR, then move on. If not stay around 90-95%)

4. MetCon
3 Rounds
15 Front Squats, 115/75lbs
15 Lateral Bar Burpees
(RX+ 135/95lbs)

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
Row 200m FAST
then
3 Rounds
10 Empty Bar Thrusters
10 Box Jumps

3. Skill Work
Pause Power Position Clean and Jerk 5x3

4. MetCon
3 Rounds
15 Front Squats, 95/65lbs
15 Burpees

COMPETITION

1. Side Work
4 Rounds
Run 1200m
Rest 3 minutes

WOD375 - Monday, August 31st

OCF CrossFit Kids - Get your kid signed up!!!

RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
2 Rounds
:30 of PVC Overhead Squats
:30 Rest
:30 of Push-Ups
:30 Rest
:30 of Double Unders
:30 of Rest

3. Strength
Back squat 5×5 @77.5%

4. MetCon
AMRAP 6 minutes
3 Squat Snatch, 135/95lbs
6 HSPU
(RX+ 155/105lbs)

SCALED

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
2 Rounds
:30 of PVC Overhead Squats
:30 Rest
:30 of Push-Ups
:30 Rest
:30 of Single Unders
:30 of Rest

3. Skill Work
Back squat 5×5

4. MetCon
AMRAP 6 minutes
3 Squat Snatch, 115/75lbs
6 Push-ups

COMPETITION

1. Side Work
8 Rounds
25 Calorie row
Rest 45 seconds

WOD374 - Saturday, August 29th

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
4 Rounds
10 Step-ups with plate OH
5 Ring Dips

3. MetCon
AMRAP 40 minutes
20 Calorie row
10 Burpees to 6″ target
20 Pull-ups
10 Squat Snatch, 135/95lbs
(RX+ alternating single arm DB squat snatch 55-70/35-55lbs)

SCALED

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-up
4 Rounds
10 Step-ups with plate OH
5 Assisted Ring Dips

3. MetCon
AMRAP 40 minutes
20 Calorie row
10 Burpees
20 Assisted Pull-ups
10 Squat Snatch, 115/75lbs

COMPETITION

1. Side Work
Run 200m
10 deficit strict HSPU, 4/3"
Run 200m
8 deficit strict HSPU, 4/3"
Run 200m
6 deficit strict HSPU, 4/3"
Run 200m
4 deficit strict HSPU, 4/3"
Run 200m
2 deficit strict HSPU, 4/3"

WOD373 - Friday, August 28th

RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
Run 800m
Then 5 Slow Rounds of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

3. Strength
Work up to ONE heavy set of 5 deadlifts
(Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat.)

4. MetCon
5 Rounds
4 Deadlift, 225/155lbs
4 Muscle-ups
(RX+ 275-315/185-205lb DL)

RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
Run 800m
Then 5 Slow Rounds of “Cindy”
5 Assisted Pull-Ups
10 Push-Ups
15 Squats

3. Skill Work
Deadlift 5x5

4. MetCon
5 Rounds
4 Deadlift, 185/125lbs
8 Ring Dips

COMPETITION

1. Side Work
3 Rounds
90 Burpees to 6" target
Rest 5 minutes
(RX+ 3 mile assault bike)

WOD372 - Thursday, August 27th

Throw back Thursday. 

RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.

2. Warm-Up
3 Rounds
20 PVC Dislocates
10 Box Jumps
Run 200m

3. Strength
“Rest Pause” Neutral Grip Dumbbell Strict Press
Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. 

4. MetCon
4 Rounds
50 Calorie Row
Rest 2 minutes

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
3 Rounds
20 PVC Dislocates
10 Box Jumps
Run 200m

3. Skill Work
“Rest Pause” Neutral Grip Dumbbell Strict Press

4. MetCon
4 Rounds
50 Calorie Row
Rest 2 minutes

COMPETITION

1. Side Work
Bench Press 5×5 @75%
(Slow on the way down, explosive on the way up.)

WOD371 - Wednesday, August 26th

RX

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 400m
60′ Burpee Broad Jump
30 Air Squats

3. Strength
Back Squat 4×4 @85%

4. MetCon
4 Rounds
15 KB Swings, 53/35lbs
15 Toes to bar
15 Calorie row
(RX+ 70/53lbs)

SCALED

1. Mobility
Lizard, 2min./side
Half Front Split, 2min./side

2. Warm-Up
Run 400m
60′ Burpee Broad Jump
30 Air Squats

3. Skill Work
Back Squat 5x5

4. MetCon
4 Rounds
15 KB Swings, 44/26lbs
15 Hanging Knee Raises
15 Calorie row

COMPETITION

1. Side Work
‘Death by HS walk’
HS walk 10′ in minute 1
HS walk 20′ in minute 2
HS walk 30′ in minute 3
HS walk 40′ in minute 4
And so on until you fail to walk full distance within the minute

WOD370 - Tuesday, August 25th

RX

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
7:00 AMRAP (SLOW PACE)
5 Toes to Bar
5 Box Jumps
Row 10 calories

3. Strength
Pause Power Position Snatch 4×1 @90-100%
(If they feel smooth go for a small PR, then move on. If not stay around 90-95%.)

4. MetCon
AMRAP 6 minutes
10 Thrusters, 95/65lbs
8 Box Jump-overs, 24/20″
6 HSPU
(RX+ 4/3" deficit HSPU)

SCALED

1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side

2. Warm-Up
7:00 AMRAP (SLOW PACE)
5 Hanging Knee Raises
5 Box Jumps
Row 10 calories

3. Skill Work
Pause Power Position Snatch 5x3

4. MetCon
AMRAP 6 minutes
10 Thrusters, 75/55lbs
8 Box Jump-overs, 18/12"
6 Push-ups

COMPETITION

1. Side Work
3 Rounds
Run 1 mile
Rest 5 minutes

WOD369 - Monday, August 24th

RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
3 Slow Rounds
10 OH Walking Lunges with Empty Bar or PVC Pipe
10 OHS with Empty Bar or PVC Pipe
Run 100m

3. Strength
Back Squat 5×5 @75%

4. MetCon
3 Rounds
15 Push press 115/75lbs
30 Burpees to 6" target
60 Double-unders
(RX+ 135/95lbs)

SCALED

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-Up
3 Slow Rounds
10 OH Walking Lunges with Empty Bar or PVC Pipe
10 OHS with Empty Bar or PVC Pipe
Run 100m

3. Skill Work
Back Squat 5×5

4. MetCon
3 Rounds
15 Push press 95/65lbs
30 Burpees
120 Single-unders

COMPETITION

1. Side Work
8 Rounds
20/16 Burpees to 6" target
Rest 1 minute
(RX+ assault bike calories)