WED, JAN 20, 2021

WOD

For Time

5 Rnds

Bike .5/.4

Wallballs 20/14#
Rx1 30, Rx2 25, Rx3 20

5 Rnds

Row 250/225m

Kb swings 53/35#

Rx1 30, Rx25, Rx3 20

5 Rnds

Ski 250/225m

One arm DB Snatch 50/35, 40/25, 35/20

Rx1 30, Rx2 25, Rx3 20

Tues, Jan 19, 2021

WOD

1) 3 RFT

8 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

DUS Rx1 100, Rx2 50, Rx3 300 singles

HSpus Rx1 15, Rx2 8, Rx3 15/10 push-ups

2) Split Jerk

7 X 1 ascending

3) 3 RFT

Ski 400/360m

15 C2B Pullups Rx2 15 Pullups , Rx3 10 Pullups

Mon, Jan 18, 2021

WOD

1) The Landry

5 Rnds

Run 2 laps around Turf

Sled Push D/B 45/25# (5am -8am classes 75/45#..even out those Morning butter sleds)

athlete has to run into Box to get Time

2) Backsquat

5 x 3 - pause in bottom 2 sec

3) For Time

2Rnds

Row 300/240m

Burpees over Rower Rx1 12, Rx2 10, Rx3 8

then

2 Rnds

8 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

Burpees over Bar Rx1 12, Rx2 10, Rx3 8

Fri, Jan 15, 2021

WOD

1) 4 X E2MOM

Rx1 4/2 LL Rope Clinbs, Rx2 2/1 LL Rope climbs & 3 Rope Climbd, Rx3 5 Rope climbs

2) Bench Press

20 reps @60%
15 reps @65%
10 reps @70%

3) Accessory Work

superset - DB

skull crusher / curls 3 x 12 reps

then

Kickbacks / bent over rows 3 x 12 reps

Thurs, Jan 14, 2021

WOD

1) Backsquat

20 reps @60%
15 reps @65%
10 reps @70%

2) Snatch

15 mins hit a heavy single

3) 3 RFT

Run 400m

20 GHDSU

20 Box jumps 24/20”

10 Deadlift Rx1 275/195, Rx2 245/165, Rx3 225/155

TUES,Jan 12, 2021

WOD

1) 3 RFT

Hspus Rx1 10 - strict, Rx2 10, Rx3 20/15 push-ups

Bar Mups Rx1 8, Rx2 4, Rx3 10 C2B Pullups

Burpees over Box Rx1 12, Rx2 10, Rx3 8

2) Push Press

2 x 4 same

2 x 3 same

2 x 2 same

3) Row sprints

3 x 500/450m

1 min rest between

Mon, Jan 11,2021

WOD

1) 3 min ME

Wallballs Rx1 30/20, Rx2/3 20/14#

2 mins rest

3 min ME

Deadlift TnG Rx1 185/125, Rx2 155/110 Rx3 135/85

2) Backsquat

2 x 4 - same

2 x 3 - same

2 x 2 - same

3) 9 min amrap

10 Oh squats Rx1 185/125, Rx2 135/95, Rx3 95/65 Front Squat as sub

Dus Rx1 150, Rx2 100, Rx3 300 singles

Fri, Jan 8,2021

WOD

1) ME - one set or minimum of 20 reps

Pullups - set is over when athlete drops off bar. (20 min

Pushups - set is over when athlete pause in bottom

Sit-ups - set is over when athlete pauses in top or bottom

2) Bench Press

6 x 3 ascending

3) For Time

Ski Cals 100/80

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