Tues, DEC 15, 2020
WOD
1) Shoulder Press
6 x 4 ascending
2)
Run 400m
2 RFT
20 Pullups
20 push-ups
2 RFT
20 Sumo Hi pull 95/65#
20 HSPUs
2 RFT
20 Pwr Snatch 95/65#
20 S2O 95/65#
Run 400m
Mon, Dec 14, 2020
WOD
1) 3 RFT
Row 25/20 cals
25 Wallballs
2) Backsquat
6 x 4 ascending
3) 3 RFT
Run 200m
50 Sit-ups
FRI, DEC 11, 2020
WOD
1) 9 min emom
T2B Rx1 20, Rx2 15, Rx3 10
Rope climb Rx1 1LL/2RC, Rx2 3RC, Rx3 2RC
Row Rx1 18/15 cals, Rx2 15/12 cals, Rx3 12/10 cals
2) Bench Press
6 x 3 ascending
3) 4 RFT
Run 200m
10 Pwr Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Bar facing Burpees
Thurs, Dec 10, 2020
WOD
1) 6 min Emom
10 Front Rack Fwd Lunges
Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Backsquat - Pause squats
6 x 2 ascending pause for 5 sec in bottom
3) Rounds for Time
Rx1 4 RNds, Rx2 3 Rnds, Rx3 2 Rnds
50 Wallballs 20/14
150 Dus (3 x 1 singles = scale)
50 Kb swings 53/35
Wed, DEC 9, 2020
For time
25 GHDSU
25 Bk extn
then 3 Rnds
Bike .8/.7
5 Burpees
Row 500/450m
5 Burpees
Ski 500/450m
then
25 Box jumps 24/20
25 Slamballs O/S 70/50#
Tues, Dec 8, 2020
WOD
1) 3 RFT
Pullups Rx1 25, Rx2 20, Rx3 15
Bike Rx1 25/20cals, Rx2 20/16cals, Rx3 15/12cals
2) Pushpress
6 x 3 ascending
3) 2 RFT
Pushups Rx1 25/15, Rx2/3 20/10
Kb Hang Hi Pull Rx1 25, Rx2 20, Rx3 15 70/53#
Mon, Dec 7, 2020
WOD
Bang And Clang
4 RFT - Every 1:30 change movements
10 Backsquat Rx1 225/155, Rx2 185/125, Rx3 155/105 (out of rack)
20 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
5 Clean Rx1 225/155, Rx2 185/125, Rx3 155/105
2) 3 RFT
Row 50/40 cals
1 min rest
3) 3 RFT
15 WB leg lifts 20/14#
1 min rest
Fri, Dec 4, 2020
WOD
1) 3 RFT
Rope Climbs Rx1 2 LL , Rx2 4 , Rx3 3
15 S2O Rx1 155/105, Rx2 135/85, Rx3 115/75
Run 400m
2) Bench Press
7 x 3 ascending
3) Bench Tabata
Rx1 115/65, Rx2 95/55, Rx3 85/45
Thurs, Dec 3, 2020
WOD
1) For Time
Spaghetti Legs
3 Rnds
30 sec ME / 30 sec rest - Backsquat
Rx1 185/125, Rx2 155/105, Rx3 135/95
After 3rd Round of squats (no rest in 3rd round)
Then 50 Wallballs 20/14#
2) L-sit
4 x 30 sec / 1 min rest
3) 3 RFT
10 Box jumps 24/20#
10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95
10 Bar Over Burpees
wED, DEC 2, 2020
WOD
1) For Time
Bike 1/.9 mi
Row 500/450m
Ski 500/450m
5 Rnds Cindy Rx2 4 Rnds, Rx3 3 Rnds
Cindy = 5 Pullups, 10 push-ups, 15 air squats
Bike 1/.9 mi
Row 500/450m
Ski 500/450m
5 Rnds DT Rx2 4 Rnds , Rx3 3 Rnds
DT = 12 DL, 9 Hang Clean, 6 S2O 115/75#
Bike 1/.9 mi
Row 500/450m
Ski 500/450m
50 Sit-ups
Tues, Dec 1 , 2020
WOD
1) 2 RFT
HSPU Rx1 25, Rx2 15, Rx3 25/15 push-ups
Bar Muscle Ups Rx1 10, Rx2 5, Rx3 10 C2B Pullups
2) Pushpress
2 x 10 same 60%1RM
2 x 8 same 70%1RM
3) 9 min amrap
Sumo Hi pull Rx1 15, Rx2 12, Rx3 10 135/95#
Dus Rx1 100, Rx2 50, Rx3 200 singles
HSW Rx1 80ft, Rx2 40ft, Rx3 crab walk 40ft
Mon, Nov 30, 2020
WOD
1) 3 RFT
T2B Rx1 15, Rx2 12, Rx3 10
Burpee Box Overs Rx1 10, Rx2 8, Rx2 6
Bike cals Rx1 15/12, Rx2 12/10, Rx3 10/8
2) Backsquat
2 x 10 60%1RM
2 x 8 70%1RM
3) 12 min
Every 3 mins
1 Pwr clean / Row cals 10/8 / 1 Pwr Clean
Rx1 245/170, Rx2 215/150, Rx3 185/125
Fri, Nov 27, 2020
(8am and 9am classes only today)
WOD
1) 9 min Emom
Pullups Rx1 20, Rx2 15, Rx3 10
S2O Rx1 20, Rx2 15, Rx3 10 115/75#
Ski cals Rx1 18/15, Rx2 15/12, Rx3 12/10
2) Bench Press
6 x 4 ascending
3) 3 RFT
10 Pwr. Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Dus Rx1 100, Rx2 50, Rx3 200 singles
WeD, NOV 25, 2020
WOD
2 RFT
25 GHDSU
25 Back ext
Run 800m
10 Slamball O/S 70/50
Slamball lunge 80ft
Bike 2/1.8m
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Thrusters
Row 1,000/900m
Tues, Nov 24, 2020
WOD
1) Shoulder Press
5 x 3 ascending
2) 2 RFT
15 Pullups
20 One arm DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
25 Ski cals
3) 3 RFT
30 Kb swing Rx1 60/44, Rx2 53/35, Rx3 44/26
20 S2O w/KB switch hands every 5 reps
Mon, Nov 23, 2020
WOD
1) For Time
50 Wallballs Rx1 30/20, Rx2 20/14
50 Sit-ups
40 Wallballs
40 sit-ups
30 Wallballs
30 sit-ups
2) Backsquat
5 x 3 ascending
3) 2 RFT
Run 400m
10 PWR Clean Rx1 185/125, Rx2 155/105, Rx3 135/95
15 Box jumps 24/20
Fri, Nov 20, 2020
WOD
1) 9 min amrap
50 Dus
12 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Bench Press
2 x 6 same
2 x 5 same
2 x 4 same
3) 10 RFT
10 Pullups
15/10 Push-ups
5 Burpees
Thurs, Nov 19, 2020
WOD
1) 3 RFT
Sled Push D/B 45/25#
20 Deadlifts Rx1 275/185, Rx2 245/165, Rx3 205/145
2) 3 RFT
Run 200m
8 Squat cleans Rx1 165/105, Rx2 135/95 Rx3 115/75
3) For Time
Bike 100/80 cals
WED, Nov 18, 2020
WOD
1) For Time
Buy In -100 sit-ups
2 Rounds
Run 200m
25 Box
Row 250/225m
25 Slamball 70/50
Ski 250/225m
25 Pullups
cash out - 100 sit-ups
Tues, NoV 17, 2020
WOD
1) 3 RFT
25 KB swings 53/35 #
25 Hspus (sub = 25/20 push-ups)
25 Situps
2) PushPress
6 x 3 ascending
3) For Time
Row 1000/900m
1 min rest
Ski 1000/900m