Thurs, Nov 18, 2021
WOD
1) 6 min Emom
8 Fr Rack Lunges Rx1 205/145, Rx2 175/125, Rx3 145/105
2) OH squat-sub Front Squat if needed
6 x 4 ascending
3) 3 RFT
Bike Rx1 30/24 cals
15 DL Rx1 165/115, Rx2 135/95, Rx3 115/75
5 Hang Pwr Snatch - same
WOD
5 RFT (40 min cap)
Run 200m
Bike 1,000/900m
Row 500/450m
Ski 500/450m
Tues, Nov 16, 2021
WOD
1) Shoulder Press
7,6,5,4,3 ascending
2) 18 time cap
Reps of 3,6,9,12,etc
Hspus (scale w/push-ups)
Bar Mups (scale w/ C2B or pull-ups)
Burpees
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