Wed, Jan 6, 2021

WOD

1) 2 RFT

Bike 1/.9mile

5 Slamball O/S then Bear Hug 40ft

Rx1 150/100, Rx2 100/70, Rx3 70/50

5 Slamball O/S then Bear Hug 40ft

Row 750/675m

Slamball - same as above

Ski 750/675m

Slamball - same as above

Tues, Jan 5, 2021

WOD

1) 3RFT

Ski Rx1 400/360m

6 Pwr Cleans Rx1 225/165, Rx2 185/125, Rx3 155/110

Thomas Touches Rx1 20 (freestanding) Rx2 10 (freestanding), Rx3 20 (against wall)

2) Pushpress/Split Jerk

6 x 3/1

3) 5 min Max Effort

Rope Climbs Rx1 legless , Rx2 Rope Climbs , Rx3 Rope Scale

Mon, Jan 4, 2020

WOD

1) 15 min emom

T2B Rx1 20, Rx2 17, Rx3 14

KB Box step ups Rx1 18, Rx2 16, Rx3 14 53/35# 24/20”

Row cals Rx1 18/14, Rx2 15/12, Rx3 12/10

Every round subtract one rep from movements

2) Backsquat

5 x 4 Rx1 275/195,Rx2 245/165, Rx3 205/135

1st rep - normal rep, 2nd Rep - pause 3 sec bottom -3rd rep - same as 1st -4th same as 2nd

3) For Time

Row500/450m then 10burpees over Rower

Row 400/360m then 8 burpees over Rower

Row 300/270m then 6 burpees over Rower

Fri, Jan 1, 2021

WOD

OMG WE SURVIVED 2020!!

For Time

21 Burpees

21 Kb swings 53/35#

21 Goblet squats

21 KB S2O

21 Wallballs 30/20#

21 WB leg raises 20/14#

21 Power Snatch 95/65#

21/17 Row cals

21/17 Ski cals

21 Burpees

2) Bench Press

7 x 3 ascending

Thurs, Dec 31, 2020

WOD

1) 6 min Emom

5 Hang Pwr Clean Rx1 225/155, Rx2 185/125, Rx3 155/105

Then 4 Burpees over Bar

2) Every 3 mins - Use one bar

30 reps Rx1 225/155, Rx2 205/145, Rx3 185/125

20 reps Rx1 275/185, Rx2 245/165, Rx3 225/155

10 reps Rx1 315/225, Rx2 275/185, Rx3 245/165

3) For Time

Bike 50/40 cals

Mon, DEC 28, 2020

WOD

1) 9 min Emom

Wallballs Rx1 18, Rx2 14, Rx3 10 20/14#

Box jumps Rx1 18, Rx2 14, Rx3 10 24/20”

T2B Rx1 18, Rx2 14, Rx3 10

2) Backsquat

6 x 3 ascending

3) 12 min amrap

Bike cals Rx1 25/20, Rx2 20/16, Rx3 16/13

10 Pwr Clean Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Bar facing Burpees

Ski cals Rx1 25/20, Rx2 20/16, Rx3 16/13

Thurs, Dec 24,2020

morning classes only -8am,9am,10am

WOD

12 Days of Christmas (WOD pattern follows the song)

1 Rope Climb

2 Burpees

3 Air squats

4 KB swings 53/35#

5 HSPUS

6 Pullups

7 Wallballs 20/14#

8 Sit-ups

9 Slamballs 70/50#

10 Deadlift Rx1 225/155, Rx2 185/125, 155/105

11 H Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75

12 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/65

WED, DEC 23, 2020

WOD

For Time

Bike 50/40 cals

20 Slamball O/S 70/50#

80 foot Slamball Lunge

Ski 50/40 cals

20 One Arm D/B snatch 50/35

Row 50/40 cals

20 GHDSU

20 Bk extn

Bike 50/40 cals

30 Slamball O/S

80 ft O/S Lunge

Row 50/40 cals

30 One Arm D/B snatch

Ski 50/40 cals

30 GHDSU

30 Bk extn

Tues, Dec 22, 2020

WOD

1) 3 RFT

C2B Pullups Rx1 20, Rx2 10 C2B, Rx3 10 Pullups

Row 250/225m

20/15 push-ups

Ski 250/225m

2) S2O

7 x 2 ascending (However you want to get overhead and can mix movements)

3) 9 min Amrap

KB swings Rx1 50, Rx2 45 Rx3 40 53/35#

Dus Rx1 100, Rx2 50, Rx3 100 plate jumps (stack 2-45s) keep hands above shoulders while jumping

Mon, Dec 21, 2020

WOD

1) 4 Rounds

Every 3 mins Rx1 185/125, Rx2 155/105, Rx3 135/95

8 Bar facing burpees

6 Front Rack Lunges

4 Front Squats

2 Pwr Cleans

2) Sprint Work

2 Run 400m w/1min rest

2 Run 200m w/30 Sec rest

3) Deadlift

5 x 5 ascending

Fri, Dec 18, 2020

WOD

1) DB Fran

21,15,9 reps

DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20

Pullups

2) Bench Press

7 x 4 ascending

3) 10 min amrap

Row 150/135m

Peg Board Rx1 2, Rx2 1, Rx3 10/7 strict Pullups

Ski 150/135m

HSW Rx1 80ft, Rx2 40ft, Rx3 80ft crab walk

THURS, Dec 17,2020

WOD

1) 6 min emom (both movements in min)

6 PWR cleans- TNG - if u drop bar or pause at set up, add 5 burpees to be done at end

Rx1 155/105, Rx2 135/95, Rx3 115/75

6 Bar Facing Burpees Rx2 5, Rx3 4

2) Deadlift

7 x 3 ascending

3) 3 RFT
Run 200m

T2B Rx1 20, Rx2 15, Rx3 10

Air squats Rx1 30, Rx2 25, Rx3 20

WED, DEC 16, 2020

WOD

1) 3 RFT

Bike .6/.5

10 Slamball Step Over 100/70#(pick Slamball up throw it over the Box then step up and over to the other side and repeat)

Row 350/315m

10 Slamball Step Over 100/70#

Ski 350/315m

10 Slamball Step Over 100/70#

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