Mon, Aug 9, 2021
WOD
1) 12 min Emom
wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
10 FRack Lunges Rx1 185/135, Rx2 155/105 Rx3 115/65
2) Backsquat
5 x 5 82%1RM
3)For Time
Row 1,000/900m
Fri, Aug 6, 2021
WOD
1) 3 RFT
Peg board Rx1 2, Rx2 1, Rx3 RC
12 Single arm DB pushpress Rx1 50/35, Rx2 40/25, Rx3 35/20
Back extensions Rx1 30, Rx2 25, Rx 3 20
2)Bench Press
10,8,6,4
3) 2RFT
Row 20/16 cals
10 Slamballs Rx1 100/70, Rx2 70/50, Rx3 50/30
30 KB swing Rx1 70/53, Rx2 62/44, Rx3 53/35
Thurs, Aug 5, 2021
WOD
1)10 min amrap
5 Rx1 Hspus, Rx2 5 push-ups
10 Pullups
15 air squats
2) Backsquat
4 x 7 @ 77%1RM
3) Pwr Clean /Burpee ladder
E2MOM - Min 4Rnds
Reps start at 4 reps per movement
Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 95/65
Bar facing Burpees
add 2 reps per movement every 2 mins until you can’t complete
Wed, Aug 4, 2021
WOD
For Time (40min cap)
Ski 1,000/900m
Dus Rx1 100, Rx2,50, Rx3 200 singles
Ski 500/450m
same
Ski 250/225m
Bike 2/1.8 m
Wallballs Rx1 30, Rx2 25, Rx3 15 20/14#
Bike 1/.9 m
same
Bike .5/.4 m
Row 1,000/900m
30 DB Snatches Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 500/450m
same
Row 250/225m
Tues, Aug 3, 2021
WOD
1) For Time
Rx1 50 C2B, Rx2 50 Pullups, Rx3 25 Pullups
start with 3 Burpees then every min on min 3 Burpees
2) Push Jerk
5 x 3 ascending
3) CFG event 9
21/15/9
Bike Cals
Pwr Snatches Rx1 155/105, Rx2 95/65, Rx3 75/55
Mon, Aug 2, 2021
WOD
1) 3 RFT
15 WB GHDSU Rx1 30/20, Rx2 20/14, Rx3 14/10
10 Pwr Clean Rx1 155/105, Rx3 135/95, Rx3 115/75
2) Backsquat
4 x 7 75% 1RM
3) 2 RFT
Box jump 24/20” Rx1 25, Rx2 20, Rx3 15
12 DB Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
Fri, July 30, 2021
WOD
1) Lsit / Row Sprints
Every 2 Mins for 10 mins do :
30 sec Lsit hold
then 1:30 to Row 150/135m
2) Bench Press
5 x 5 same 80% 1RM
3) Age Group Games Wkout 2 (Kinda Christine had 20 ft Rope)
5 Rnds
RC Rx1 LL (First 2 Rnds do 2 LL RC) then Rounds 3-5 1 LL RC , Rx2 First 2 Rounds do 1 LL RC then 2 RC for Rounds 3 -5, Rx3 2 RC
5 Deadlift Rx1 345/215 Rx2 315/175, Rx3 255/155
Thurs, July 29, 2021
WOD
1) 3 RFT
Row 400/360m
Air Squats Rx1 35, Rx2 30, Rx3 25
2) Backsquat
4 x 7 @ 73% 1RM
3) 3 RFT
5 Bar facing Burpees
10 Fr Rack Lunges Rx1 185/125, Rx3 155/105, Rx3 125/85
5 Pwr Snatch
WED, July 28, 2021
WOD
For Time
Bike 2/1.8 miles
15 Wallballs Rx1 30/20, Rx2/3 20/14
Row 1500/1350m
15 GHDSU
Ski 1,500/1,350m
15 Burpees
Bike 1.5/1.3
10 Wallballs
Row 1,000/900m
10 GHDSU
Ski 1,000/900
10 Burpee
Bike .5/.4
5 Wallballs
Row 500/450m
5 GHDSU
Ski 500/450m
5 Burpees
Tues, July 27, 2021
WOD
1) 10 min amrap
15 Situps
10 Pullups
5 push-ups
2)BB complex
2 Push Press/ 2 Push Jerk / 1 Split Jerk
7 x ascending
3) 3 RFT
20 DB one arm Snatch Rx1 70/50, Rx2 50/35 Rx3 40/25
Ski 250/225M
Mon, July 26, 2021
WOD
1) 2 RFT
10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
Row 500/450m
Burpee Box Over Rx1 10, Rx2 8, Rx3 6
2)Backsquat
4 x 7 @ 71% same
3) 2 RFT
Sled Push D/B 45/25#
Run 400M
T2B Rx1 25, Rx2 20, Rx3 15
Fri, July 23Rd, 2021
WOD
1) For Time
Row 1,000/900m
2 mins rest
SKi 1,000/900m
2) Bench Press
3 x 4 ascending
3 x 3 Same
3) GHD Holds
5 x 1 min hold
30 sec rest in between
Rx1 45/25, Rx2 25/15, Rx3 BW
Thurs, July 22, 2021
WOD
1) 3 RFT
Row 250/225m
25 Air squats
25 GHDSUs
2) Squat Snatch
6 x 3 TNG ascending
if you can’t Squat Snatch/ Squat Clean
3) Backsquat
3 x 10 @69%1RM
Wed, July 21, 2021
WOD
2 RFT
Run 400m
100 Dus Rx2 50 Dus Rx3 200 singles
Row 500/450m
30 WAllballs Rx2 25, Rx3 20
Ski 500/450m
30 Kb swing Rx2 25, Rx3 20
Bike 1/.9 mile
10 Burpees
Tues, July 20, 2021
WOD
1) 2RFT
50 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
40 T2B Rx2 30 Rx3 20
30 Pullups Rx2 20 Rx3 10
20 Hspus Rx2 10, Rx3 20 push-ups
2) Split Jerk
7 x 1 ascending
Mon, July 19, 2021
WOD
1) For Time
50 Wallballs Rx1 30/20, Rx2 20/14
Every min stop and do 3 Burpees
2) Backsquat
3 x 10 @67% 1 RM
3) 2 RFT
Row 25/20cals
T2B Rx1 25, Rx2 20, Rx3 15
10 Slamballs O/S Rx1 150/100, Rx2 100/70, Rx3 70/50
10 Box Step Ups w/ Slamball 24/20”
Fri, July 16, 2021
WOD
1) 3 RFT
Run 200m
10 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Sumo Hi Pull
2) Bench Press
3 x 10 same
3) 3 RFT
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
Pull Sled D/B 25/Empty
Ski 250/225m
Thurs, July 15, 2021
WOD
1) 3 RNDs
Row 500m
8 Burpees over Rower
2) Backsquat wk 1
3 x 10 @ 65%1RM same weight
3) 2 RFT
Bike cals25/20
15 Slamballs 70/50#
WED, July 14, 2021
WOD
1) For Time
Run 800m w/sandbag Rx1 50/40, Rx2 40/30, Rx3 30/20 (Wallball)
Lunges w/sandbag D/B Rx1 50/40, Rx2 40/30, Rx3 30/20 (wallball)
Row 1,000/900m
50 Air squats sandbag Rx1 50/40, Rx2 40/30, Rx30/20
Ski 1,000/900m
50 Situps sandbag Rx1 50/40, Rx2 40/30, Rx3 30/20
Tues, July 13, 2021
WOD
1) Push Press
5 x 4 ascending
2) 3 RFT
T2B Rx1 25,Rx2 20, Rx3 15
HSPU Rx1 20, Rx2 15, Rx3 15 push-ups
10 S2O Rx1 155/105, Rx2 135/95 Rx3 115/75
Rope Climbs Rx1 4, Rx2 3, Rx3 2