Fri WOD
1) For Time
Ski Sprint
2,000/1,800
2) Bench Press
6 x 2 ascending
3) 3 RFT
Rope Climbs Rx1 3, Rx2 2, Rx3 1
8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Run 200m
ThurSday october 26, 2022
1) 6 min Emom
6 Squat Cleans Rx1 165/125. Rx2 135/95, Rx3 115/75
2) Deadlift
6 x 2 ascending
3) 4RFT
20 Box Jump over 24/20
10 T2B
Row 350/315m
Wed, Oct 26, 2021
WOD
1) 2 RFT
Run 800m
Sled Push/Pull 45/25#
Push sled Down / Pull sled w/Strap around ur waist - walking Bkwds
Bike 2,000/1,800m
Sled Push/Pull 45/25#
Tues, Oct 25, 2022
WOD
1) 3 RFT
KB swings Rx1 25, Rx2 20, Rx3 15
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
6 x 2 ascending
3) 2 RFT
Bar Mups Rx1 15, Rx2 10, Rx3 15 C2B
80 ft DB OH lunges (two DBs) Rx1 35/25, Rx2 30/20, Rx3 25/15
Mon, Oct 23, 2022
WOD
1) Run For Time
4 x 400 m
W / 1 min rest
2) Backsquat
6 x 2 ascending
3) 3 RFT
12 Deadlift Rx1 275/185, Rx2 245/165, Rx3 205/135
10 Burpees over the Bar
12 HSPUs (sub 20/15 pushups)
Fri, Oct 21, 2022
WOD
1) 4 RFT
Row 250/225m
7 Burpees over rower
3 Man makers Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Bench press
5 x 5 ascending
3) Bench Press
Tabata (8 Rnds - 20 sec On & 10 Sec Off) Rx1 135/95, Rx2 115/75, Rx3 95/55
Thurs, Oct 20, 2022
WOD
1) 6 min Emom
6 Squat cleans
Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Deadlift
5 x 5 ascending
3) 3 RFT
10 Hang Pwr clean Rx1 155/105, Rx2 135/105, Rx3 115/75
T2B Rx1 20, Rx2 15, Rx3 10
Dus Rx1 150, Rx2 100, Rx3 150 singles
Wed, Oct 19, 2022
WOd
1) For Time
2 Rnds
Bike 1,000/900m
20 Goblet squats Rx1 70/53, Rx2 62/44, Rx3 53/35
Then
2 Rnds
Row 500/450m
Box jump overs Rx1 20, Rx2 17, Rx3 14
Then
2 Rnds
Ski 500/450m
Wallballs Rx1 20, Rx2 17, Rx3 14
Cash Out
Run 800m
Tues, Oct 18, 2022
WOD
1) Ski sprints
4 x 350/325m
W /30 sec rest
2) 10 min Emom
5 GHDSU (sub 5 leg raise WB 20/14) then
Rx1 Peg board , Rx2 LL RC , Rx3 RC
3) Shoulder Press
6 x 3 ascending
Mon, Oct 17, 2022
WOD
1) 8 min amrap
10 Deadlift Rx1 275/185, Rx2 245/155, Rx3 205/135
(Have to do min sets of 5 or every drop over one per set /5 burpees)
10 Box jumps Rx1 36/30, Rx2 30/24, Rx3 26/22
2) Front squat
6 x 3 ascending
3) 3 RFT
Bike 40/32cals
Kb swings Rx1 40, Rx2 30, Rx3 25 53/35#
Fri, Oct 14, 2022
1) Bench Press
5 x 7 ascending
2) For Time
Grace
30 C/J Rx1 135/95, Rx2 115/75, Rx3 95/65
5 mins rest
Isabel
30 Snatches - same time
Thurs, Oct 13, 2022
WOD
1) 11 min amrap
DB Fr rack Lunges 40 Ft Rx1 50/35, Rx2 40/25, Rx3 35/20
10 DB cleans
DB Fr rack lunges 40 ft
20 DB one arm snatch
2) Back squat
5 x 7 ascending
3) Bike 100/80 cals
Start w/3 burpees then every min get off Bike and do three burpees until you reach cals
Wed, Oct 12, 2022
wOD
1) 6 RFT (35 min cap)
Run 200m
Bike 500/450m
Row 250/225m
Ski 250/225m
Tues, Oct 11, 2022
1) 3 RFT
Ski 350/315m
HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups
2) BB complex
6 x Push Jerk /Push Press/Push jerk
Ascending
3) 2 RFT
Pull-ups Rx1 35, Rx2 25, Rx3 20
Sit-ups 35
Dus Rx1 100, Rx2 50, Rx3 100 singles
Mon Oct 10, 2022
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3 14
Squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Bike Rx1 16/13, Rx2 14/12 cals , Rx3 12/10 cals
2) Deadlift
6 x 4 ascending
3) 9 min amrap
Run 200m
8 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
8 Bar facing burpees
Fri, Oct 7, 2022
WOD
1) Death by KB
53/35
Emom -starting 10 add one per min until can’t get it done
2)Bench Press
5 x 6 ascending
3) Row sprint
1000/900m
Thurs, OCT 6, 2022
WOD
1) 3 RFT
20 DB Lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 15/12 cals
10 DB cleans
2) Deadlift
6 x 3 ascending
3) Tabata (8 Rnds 20 sec On /10 sec Off)
Air squats
1 min rest
Sit ups
Wed, Oct 5, 2022
WOD
1) 2 RFT
Run 400m
30 Wallballs 20/14#
Row 500/450m
30 Box jumps 24/20
Bike 1,000/900m
30 Kb swings 53/35#
Ski 500/450m
Tues, OCT 4, 2022
WOD
1) For Time
Rx1 150/125 push-ups , Rx2 115/85, Rx3 90/60
2) 3 RFT
Run 400m
Pull sled D/B 25/empty
Ski 500/450m
Sumo Hi pull 115/75# Rx1 12, Rx2 9, Rx3 6