Thurs, July 7, 2022

WOD

1) 6 min Emom

6 Squatcleans Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Deadlift

4 x 7 same

3) For Time

21,15,9 reps of

Pwr Snatch 95/65

T2B

Thrusters 95/65

Tues , July 5, 2022

WOD

1) 2RFT

Ski 250/225m

25 Kb swings

Dus Rx1 150, Rx2 75, Rx3 singles 300

2)Shoulder Press

5 x 3 ascending

3) 3 RFT

8 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/65

12 Burpees over the Bar

Mon, July 4, 2022

(8am and 9AM classes Only)

WOD

1) 3 RFT

40 sit-ups

Run 200m

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

2) Backsquat

5 x 3 ascending

3) 3 RFT

Bike 500/450m

15 Box jumps

15 SLAM BALLS 70/50/#

Fri, July 1, 2022

WOD

1) Bench Press

6 x 2 ascending

2) LCQ WK #3

1,2,3,4,5,6,7,8,,9,10 reps of each

C/J Rx1 225/155, Rx2 185/125, Rx3 155/105, Rx4 135/85

Shuttle Run 25ft D/B

Thurs, June 30, 2022

WOD

1) 3 RFT

Run 200m

Sled Push D/B 45/25 #

8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65 (min 4 reps TNG)

2) Deadlift

6 x 2 ascending

3) 6 min Emom

10 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

Wed, June 29, 2022

WOD

Run 200m

Bike 500/450m

Row 250/225m

Ski 250/225

Run 400m

Bike 1,000/900m

Row 500/450m

Ski 500/450m

Run 200m

Bike 500/450m

Row 250/225m

Ski 250/225m

Run 400m

Bike 1,000/900m

Row 500/450m

Ski 500/450m

Fri, June 24, 2022

WoD

1) 9 min amrap

HSPUs Rx1 15, Rx2 10, Rx3 15/10

Dus Rx1 60, Rx2 30, Rx3 60 singles

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

2) Bench Press

5 x 5 ascending

3) Row Sprints

3 x 500/450m

W/30 sec rest between sprints

Thurs, June 23,2022

WOD

1) 3 RFT

Wallballs Rx1 40, Rx2 30, Rx3 25

Oh Squat Rx1 155/105, Rx2 115/65, Rx3 Fr squat 155/105

2) Deadlift

5 x 5 ascending

3) 3 RFT

12 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/55

Burpees over the Bar Rx1 12, Rx2 10, Rx3 8

TuEs, June 21, 2022

WOD

1) 8 min amrap

Pull-ups Rx1 25, Rx2 18, Rx 11

Push-ups Rx1 30/20, Rx2 22/14, Rx3 15/10

2) 4 RFT

10 DB Clean Rx1 50/35, Rx2 40/25, Rx3 35/20

10 DB S2O same

40 ft DB oh lunge same (scale to hold DB by side)

3) For Time

Ski 1,000/900m

Mon, June 20, 2022

WOD

1) 3 RFT

Row 250/225m

8 Burpees over the Rower

20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

2)Backsquat

5 x 5 ascending

3)10 min amrap

50 Sit-ups

Dus Rx1 150, Rx2 100, Rx3 200 singles

6 Squat cleans Rx1 205/150, Rx2 165/115, Rx3 135/95

Fri, June 17, 2022

wOD

1) Lsit

5 x 30 sec hold

1 min rest between sets

2)Bench Press

6 x 4 ascending

3) 3 RFT

C2B pull-ups Rx1 20, Rx2 10, Rx3 15 pull-ups

12 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55

Row 500/450m

Thurs, June 16, 2022

WOD

1) 7 min Emom

12 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Front squat

5 x 4 ascending

3) 4RFT

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

Burpees over the Bar Rx1 15, Rx2 12, Rx3 9

Wed, June 15, 2022

WOD

1) For Time

Run 800m

30 Kb swings 53/35

Bike 2000/1800m

30 Box jumps

Row 1,000/900m

30 Wallballs 20/14#

Ski 1,000/900m

2nd Round

Run 400m

30 KBswings

Bike 1,000/900m

30 Box jumps

Row 500/450m

30Wallballs

Ski 500/450m

Tues, June 14, 2022

WOd

1) 9 min Emom

Row Rx1 18/15, Rx2 16/13, Rx3 14/11cals

S2O Rx1 25, Rx2 20, Rx3 15 95/65#

GHDSU Rx1 20, Rx2 17, Rx3 14

2) Ski

For Time

2,000/1,800m

3) GRACE

For Time

30 C/J 135/95

Every 5 C/J do 1 Rope Climb Rx1 Legless

Mon, June 13, 2022

WOD

1) 6 min Emom

6 squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

2) Backsquat

5 x 5 ascending

3) 2 RFT

T2B Rx1 25, Rx2 18, Rx3 12

Pistols Rx1 30, Rx2 20, Rx3,20 jumping lunges

DUs Rx1 150 Rx2 100, Rx3 200 singles

40 ft Fr Rack lunges Rx1 50/35, Rx2 40/25, Rx3 35/20

Fri, June 10, 2022

WOD

1) 3 RFT

Row 250/225m

Ski 250/225m

2) Bench Press

3 x 10 same at 70% 1RM

3) 8 min amrap

15 DB S2O Rx1 50/35, Rx2 40/25 Rx3 35/20

5 Bar Mups Rx2 10 C2B /5-3 push-ups Rx3 10 pull-ups /5-3 push-ups