Category Archives: Workout of the Day

MONDAY, MAY 22, 2017


STRENGTH: Overhead Squats

5 x 3 @ 50%


WOD: ‘Speedy Cindy’

4 Rounds of Cindy*

40 Abmat Sit-Ups

2 Rounds of Cindy

40 Abmat Sit-Ups

2 Rounds of Cindy

*One round of Cindy is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

Spirit of the WOD – The rounds of Cindy should be able to be completed quickly. Choose movements that will allow for each round to be completed in under 2 Minutes. For Pull-Ups and Push-Ups, this means using modifications, if necessary, that allow you to complete 2+ reps at once.


AFTER PARTY: 20 Scorpions


***404 MISSFITS @ 10AM***

10 Minute EMOM

Odd – 10 Burpees

Even – 10 Toes to Bar

5 Minutes Rest, then…

10 Minute AMRAP

10 Kettlebell Swings (35#)

10 Wall Balls (14#)

50 Double Unders


***CF 404 ENDURANCE WOD @ 6:30PM***

Cash-in: Tabata Goblet Squats

3 x 800m Runs, rest 3 Minutes between efforts

Cash-out: Tabata Goblet Squats


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SUNDAY, MAY 21, 2017


WOD: 20 Minute AMRAP

3 Deadlifts (275/185)

7 Box Jumps (24/20)

200m Run

*Starting with the second round, every other round begins with 10 Burpees.


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SATURDAY, MAY 20, 2017


WOD: 4 Rounds –

400m Run

15 Toes to Bar

20 Push Press (75/55)

*Rest 2 Minutes between rounds



7 Minute EMOM – 3 Front Squats (increase weight each minute)

Then, 10 x 2 Squat Cleans (60%+)

Finish with heavy Bent Over Rows


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FRIDAY, MAY 19, 2017


STRENGTH: Bench Press

Establish a 3 rep max Bench Press


WOD: 5 Rounds for time –

7 Hang Power Snatch (95/65)

14 Wall Balls (20/14)

Spirit of the WOD – Equate the speed and intensity of this workout to running a 1/2 mile at full speed. Choose weights that will allow for both movements to remain unbroken the entire workout.


AFTER PARTY: 30-50 Hip Extensions


***404 MISSFITS @ 10AM***

16 Minute AMRAP

3 Bar Complexes (75#)*

10 Lateral Burpees Over Bar

15 Abmat Sit-Ups

*1 Bar Complex = Power Clean, Hang Power Clean, Hang Squat Clean


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THURSDAY, MAY 18, 2017


WOD: ‘Sisson’

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

20 Minute AMRAP

1 Rope Climb

5 Burpees

200m Run

Spirit of the WOD – This workout will require a pace to be established in the first 2-3 rounds. Pay attention to how long it takes you to complete each of the first few rounds, attempt to stay +/- 10% of this pace time for the remainder of the workout. Choose a Rope Climb movement that will allow for you to make a climb/attempt within 20 Seconds of coming in from the Run.


AFTER PARTY: Coach-led Cooldown Stretch


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STREGNTH: Back Squats

Establish a 3 rep max Back Squats


WOD: 3 Rounds, for time –

Max 200m Row, directly into…

Max Push-Ups

Rest 2 Minutes between efforts.

*Score is total time, minus 1 Second per Push-Up completed (e.g. raw time of 9:45, with 45 Push-Ups completed, actual score: 9:00)

Spirit of the WOD – The Row will be very short, treat each round as an all-out sprint. Push-ups should be started as soon as you are off the erg, working until failure.


AFTER PARTY: 400m Cooldown Walk or 0.7mi on Airdyne


***404 MISSFITS @ 10AM***

42-30-18 of the following –

Wall Balls (14#)

Box Jumps (20″)

Simultaneously, complete 21-15-9 of Toes to Bar

*50 Double Unders between each round


***CF 404 ENDURANCE WOD @ 6:30PM***

6 Rounds – 3 Minute efforts

Rest 1 Minute after rounds 1, 3, and 5

Rest 3 Minutes after rounds 2 and 4



Spend 20 Minutes working to establish a heavy Jerk from the rack, then…

5 x 2 Elevated Power Cleans

Finish with heavy Bent Over Rows


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TUESDAY, MAY 16, 2017


SKILL: Strict Handstand Push-Ups

5 Max sets, with 1 Minute rest between efforts


WOD: 16 Minute AMRAP

10 Strict Pull-Ups

20 V-Ups

30 Double Unders

10 Chest to Bar Pull-Ups

20 Kettlebell Swings (55/35)

30 Double Unders

Spirit of the WOD – Begin this workout with a pace in mind, taking the time duration into account. Set aside the most time for rest before movements that are the most difficult for you. Choose Pull-Up movements that you can start off with consecutive reps achieved.


AFTER PARTY: Rollout Calves + Hamstring Stretch


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MONDAY, MAY 15, 2017


WOD: ‘Elizabeth & Co’

Perform Elizabeth, 21-15-9 of the following –

Power Cleans (135/95)

Ring Dips

Then, Run 800m w/ the heaviest plate off one side of your bar.

Finish with 3 Rounds of the following –

15 Burpee Box Jump Overs (24/20)

10 Thrusters (135/95)

Spirit of the WOD – Over the past two months while working towards our 3RM Power Clean, we have also been working on fast/heavy touch-and-go reps. Plan to put those skills to use today. Choose a weight that is heavy and which you will be able to move consistently for touch-and-go reps. The bar weight should remain consistent from Power Cleans to Thrusters.


AFTER PARTY: 3 x 10 Dumbbell Bicep Curls


***404 MISSFITS @ 10AM***

21-15-9-6-3 of the following –

Back Squats (65#)


Finish with 2 Minutes of Max Burpees


***CF 404 ENDURANCE WOD @ 6:30PM***

400m Farmer’s Carry (55/35)

16 Minute EMOM – 100m Sprints

400m Farmer’s Carry (55/35)


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SUNDAY, MAY 14, 2017


PRE: Push Press

5 x 5


WOD: 20 Minute AMRAP

500m Row

2 Minutes Rest

*Score is total meters rowed.


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SATURDAY, MAY 13, 2017


WOD: ‘Morrison’

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

50-40-30-20-10 of the following –

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (55/35)



Establish at heavy Muscle Snatch

5 x 3 Heaving Snatch Balance

5 x 3-Position Snatch @ 60%+

Finish with 5 x 5 Wide-Grip Bent Over Rows


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