Fri, Sept 3, 2021

WOD

1) 8 min amrap

Bar Mups Rx1 10, Rx2 5, Rx3 3 RC

10 Box over Burpees

2)Bench Press

10, 9, 8, 7, 6, 5, 4 reps

ascending

3) For Time

Ski

Damper setting Guys 10/Girls 9

Rx1 100/80, Rx2 85/68, Rx3 70/56

Tues, Aug 31, 2021

1) Push Press

5 x 5 ascending

2) “Peazy”

Tribute workout to my Soulmate on her birthday. Who came to love CrossFit to enjoy with her friends and family.
8 Rnds

Run 200m

C2B Pullups Rx1 15, Rx2 10, Rx3 10 Pullups

DUs Rx1 50, Rx2 25, Rx3 100 singles

HSPus Rx1 15, Rx2 10, Rx3 15/10 push-ups

Significance:

8 Rnds - her birth month

Run - she did not enjoy running, but it makes me smile remembering always pointing out to her that unique head tilt of hers as she ran. I made it a short run, babe.

Dus - 50 reps for her final age and remembering the looks I would get judging these for her during every open. She would let me know for days about the jump rope whip marks on her legs.

C2B / Hspus - two movements she was very proud that she had in her Toolbox.

Mon, Aug 30, 2021

WOD

1) 1 RM Backsquat

2)3 RFT

Run 400m

15 Box jumps

10 Hang Pwr Cleans Rx1 155/105, Rx2 135/85, Rx3 115/65

3) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10

20 Single arm DB OH Squat Rx1 50/35, Rx2 40/25, Rx3 35/20

Fri, Aug 27, 2021

WOD

1) 3 RFT

Bike 1/.9m

21 Kb swings 53/35

12 Pullups

2)Bench Press

6 x 4 ascending

3) For Time

Ski 1,000/900m

Start with 5 burpees then every min do 5 burpees until complete the distance

Thurs,Aug 26, 2021

WOD

1) 3 RFT

Row 250/225m

15 air squats

5 Burpees over rower

2)Backsquat (last session of squat cycle!)

7 x 3 same 92%1RM

3) 3 RFT

10 Pwr Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75

DBs Rx1 100, Rx2 50, Rx3 200 singles

Tues, Aug 24, 2021

WOD

1) 3 RFT

20 C2B Rx2 10 C2B Rx3 20 Pullups

15 Hang C/J Rx1 185/125, Rx2 155/105, Rx3 135/95

30 C2B

10 Hang C/J

40 C2B

5 Hang C/J

2) 3 RFT

Row 250/225m Rx1 10 damper setting, Rx2 8 damper, Rx3 6 damper

3 Rope climbs

Ski 250/225m same

Mon, Aug 23rd, 2021

WOD

1) 8 min Emom

14 front rack lunges Rx1 135/95, Rx2 115/75, Rx2 95/65

10 Sumo Hi pulls

2) Backsquat

7 x 3 same 90% 1RM

3) 3 RFT

10 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/160

10 burpee Box Overs 30/24

Fri, Aug 20, 2021

WOD

1) Lsit

5 x 30 sec hold w/1 min rest

2) Bench Press

7 x 3 ascending

3) 4 RFT

Pullups Rx1 25, Rx2 20, Rx3 15

Row 250/225m

12 S2O Rx1 165/115, Rx2 135/95, Rx3 115/75

Bar facing Burpees Rx1 10, Rx2 8, Rx3 6

Thurs, Aug 19,2021

WOD

1) 3 RFT

15 DB step up Rx1 50/35, Rx2 40/25, Rx3 35/20 (everyone 20” Box)

15 DB DL

15 DB Hang Clean

2)Backsquat

7 x 3 88% 1RM

3) 8 min amrap

Double Unders Rx1 50, Rx2 25, Rx3 100 singles

15 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55

Tues, Aug 17, 2021

WOD

1) 3 RFT

30 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Run 200m

2) Snatch (squat snatch if you can)

7 x 3 ascending

3) 9 min amrap

Ski 250/225m

25 KB swings Rx1 70/53. Rx2 62/44, Rx3 53/35

Fri, Aug 13, 2021

WOD

1) 4 RFT

Bike 20/16 cals

Dubs Rx1 80, Rx2 40, Rx3 100 singles

2) Bench Press

5 x 5 same 75%1RM

3) 12 min amrap

Ski 250/225m

Box Jump Rx1 20, Rx2 16, Rx3 12

HSPUs Rx1 10, Rx2 5, Rx3 10/8 push-ups

Tues, Aug 10, 2021

WOD

1) 3 RFT

C2B Pullups Rx1 25, Rx2 18, Rx3 18 Pullups

10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Push Press

5 x 5 ascending

3) 11 min amrap

10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Bar facing Burpees

Ski 250/225m

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