Monday, Nov 15, 2021

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 16, Rx3 12 - 20/14#

Box jumps Rx1 20, Rx2 16, Rx3 12 - 24/20”

GHDSU Rx1 20, Rx2 16, Rx3 12

KB swing Rx1 20, Rx2 16, Rx3 12 53/35#

2) Backsquat

5 x 3 ascending

3) 3 RFT

Bike 15/12 cals

5 Pwr Cleans Rx1 245/170, Rx2 205/145, Rx3 165/115

Rower 15/12 cals

Fri, Nov 12, 2021

WOD

1) 3 RFT

Row 500/450m

8 Burpees over the Rower

C2B Pullups Rx1 20, Rx2 12, Rx3 15 pull-ups

2) Bench Press - Pyramid

12,9,6,3,1,3,6,9,12 (add or descend 20#/ 15#)

ascend-descend

3) Skill Work - 15 mins

Mon, Nov 11, 2021

WOD

Happy Bday CFC!

10 Rounds

10 T2B

10 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

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

10 Hang PWR clean - same

10 Thrusters - same

WED, NOV 10, 2021

WOD

1)6 RFT

Run 200m

Bike 25/20 cals

Row 25/20 cals

Ski 25/20 cals

1 min rest

Tues, Nov 9, 2021

WOD

1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10

20 DB Snatch Rx1 70/50, Rx2 60/40, Rx3 50/35

HSPU Rx1 20, Rx2 12, Rx3 20/15 push-ups

2) PWR Snatch

15 mins work up to Heavy single

3) For Time

RX1 30 Ring Mups, Rx2 30 Bar Mups, Rx3 60 Pullups

Mon, Nov 8, 2021

WOD

1) 3 RFT

Bike 40/32 cals

Box step ups Rx1 50, Rx2 42, Rx3 34 24/20”

Wallballs Rx1 40, Rx2 35, Rx3 30

2) Backsquat standing holds

5 x 30 sec hold (2 min rest)

use 1RM + 100/70#

3) 6 min amrap

15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

15 GHDSU

Fri, Nov 5, 2021

WOD

1) 3 RFT

15 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75

Ski 300/270m

2) Bench Press

6 x 2 ascending

3) 3 RFT
KB swings Rx1 35, Rx2 30, Rx3 25 - 53/35#

Burpees Rx1 15, Rx2 12, Rx3 9

KB C/J alt Rx1 20, Rx2 15, Rx3 10

Thurs, Nov 4, 2021

WOD

1) 3 Rounds

work for 3 mins / rest 1 min

Wallballs Rx1 35

Pwr Clean Rx1 225/160, Rx2 185/125, Rx3 155/105

Score is total Pwr Clean reps

2) Deadlift

6 x 2 ascending

3) Row sprints

6 x 250/225m

w/ 30 sec rest

WED, Nov 3, 2021

WOD

1) For Time

75 sit-ups

Bike 75/60 cals

Row 75/60 cals

Ski 75/60 cals

Run 400m

2 x Sled D/B 45/25#

2 x Yoke D/B (guys use tall yokes)

Back pedal 400m

75 sit-ups

Tues, NoV 2, 2021

WOD

1) Push Press

6 x 3 ascending

2) 25 min amrap

Row 300/270m

ME pull-ups (once you come off bar set is over)

Ski 300/270m

Mon, Nov 1, 2021

WOD

1) 8 min Emom

5 Squat Cleans Rx1 205/145, Rx2 165/115, Rx3 135/85

Bar Facing Burpees Rx1 12, Rx2 10, Rx3 8

2) Backsquat

5 x 3 pause 3,4,5 sec hold = each rep) ascending

3) 3 RFT

Run 400m

Pistols Rx1 20, Rx2 12, Rx3 8

15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

15 Box jumps

Fri, Oct 29, 2021

WOD

1) 5 min ME

Rx1 LL RC , Rx2 alt LL RC / RC , Rx3 RC

2) Bench Press

10,9,8,7,6,5,4,3 ascending

3) 2 RFT

Row 400/360m

8 Hang Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75

8 S2O same

Thurs, Oct 28, 2021

WOD

1) 3 RFT

Bike 25/20 cals
15 Thruster Rx1 135/95, Rx2 115/75, Rx3 95/65

2) Deadlift

10,9,8,7,6,5,4,3

3) 3 RFT

GHDSU Rx1 30, Rx2 25, Rx3 20

Dus Rx1 150, Rx2 75, Rx3 150 singles

WED, OCt 27, 2021

WOD

1) 3 RFT

Run 400m

5 Burpees

Bike 1,000/900m

5 Burpees

Row 500/450m

5 Burpees

Ski 500/450m

5 Burpees

2nd Rnd (substitute 10 Kb swings 53/35)

3rd Rnd (substitute 10 WB 20/14#)

Tues, Oct 26, 2021

WOD

1) 8 min Emom

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

8 Power Snatch Rx1 155/105, Rx2 125/85, Rx3 105/70

2) 8 min amrap

C2B Pullups Rx1 12, Rx2 6, Rx3 8

Ski 150/135m

3) 8 min Emom

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

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

mon, Oct 25, 2021

WOD

1) 6 min Emom

6 squatcleans Rx1 185/125, Rx2 155/105, Rx3 125/80

2) Backsquat

6 x 3 ascending

3) 12 min amrap

Row 350/315m

15 Box jump overs

15 Slamballs 70/50

Bike Erg 750/675m

Fri, Oct 22, 2021

WOD

1) 12 min amrap

situps Rx1 20, Rx2 15, Rx3 10

Pullups Rx1 15, Rx2 10, Rx3 5

push ups 10/7

2) Bench Press

2 x 8 (70% 1RM)

2 x 6 (80% 1RM)

2 x 4 (90% 1RM)

3) 15 min of skill work

Thurs, Oct 21, 2021

WOD

1) Sprint

Run

4 x 400m

1min rest in between

Score is total time

2) Backsquat- “Bottom Shelf”

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

1 min hold in bottom

Rx1 155/105, Rx2 130/85, Rx3 105/75

:50 sec hold

Rx1 add 20#s/15#s , Rx2 add 15/10#s, Rx3 10/5#s

:40 sec hold

same

:30 sec hold

same

:20 sec hold

same

:10 sec hold

3) 5 RFT

Sled Push D/B 45/25#

Run 2 laps around Yard

WeD, Oct 20, 2021

WOD

1)

10 KB Box step ups Rx1 70/53, Rx2 62/44, Rx3 53/35 (alt)

Run 800m

20 KB goblet squat

Bike 2000/1800m

30 KB swings

Row 1,000/900m

40 KB Deadlift

Ski 1,000/900m

2 RNd

Cut distances and reps in half

TuEs, Oct 19, 2021

WOD

1) 3 RFT

10 S2O single DB Rx1 75/55, Rx2 65/45, Rx3 50/35 (alt every 5 reps)

HSW Rx1 80ft , Rx2 40ft, Rx3 Bear Crawl 80 ft

2) 2 RFT

250m

10/7 push-ups

500m

20/15 push-ups

3) Split Jerk (out of Rack)

6 x 1 ascending