Thurs, Nov 10, 2022
WOD
1) 3 RFT
Bike 25/20 cals
5 PWR Cleans Rx1 225/160, Rx2 185/125, Rx3 155/105
2) Front Squat
5 x 5 ascending
3) 3 RFT
Row 350/315m
30 sec rest
Ski 350/315m
Wed, Nov 9, 2022
WOD
1) For Time
Run 800m
50 Box jumps 24/20
Bike 2,000/1,800m
50 KB swings 53/35
Row 1,000/900m
50 Wall balls 20/14
Ski 1,000/900m
50 Sit-ups
Tues, Nov 8, 2022
WOD
1) 10 min amrap
15 Power Snatch 75/55# TNG 5 reps minimum - penalty 3 Burpees
30 Dus (60 singles)
2) Shoulder Press
4 x 8 ascending
3) 3 RFT
Pull-ups Rx1 20 C2B, Rx2 20 pull-ups, Rx3 12 pull-ups
Ski 500/450m
Mon, Nov 7, 2022
WOD
1) 6 min Emom
10 Front Rack lunges
Rx1 185/125, Rx2 155/105, Rx3 135/95
2) Backsquat
4 X 8 ascending
3) 3 RFT
Run 400m
8 Pwr clean Rx1 155/105, Rx2 135/95, Rx3 115/75 (have to TNG at least reps) Penalty 5 BurpEes
8 Bar over Burpee
8 T2B
Fri, Nov 4, 2022
WOD
1) Lsit
5 x 30 sec hold
W/1 min rest
2) Bench Press
5 x 5 ascending
3) 3 RFT
Run 200m
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
8 Burpees over the Bar
8 S2O
Thurs, Nov 3, 2022
WoD
1) 3 RFT
35 Wallballs 20/14#
25 Box jumps
2) Deadlift
5 x 5 ascending
3) For Time
Bike Rx1 150/120 cals, Rx2 130/104 cals, Rx3 110/88 cals
Wed, Nov 2, 2022
WOD
1) 30 min Amrap
Run 400m
5 burpees
Bike 1,000/900m
5 burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 burpees
Push Sled D/B 45/25#
Run 200m
Bike 500/450m
Row 250/225m
Ski 250/225m
Farmers Carry D/B 53/35# (Yard)
TuEs, Nov 1, 2022
WOD
1) 8 min Emom
Ski 125/112m
25 Push Press Rx1 95/65, Rx2 75/45, Rx3 65/35
2) Pwr Snatch
3 Rep Max (TNG)
15 mins
3) 10 min amrap
5 pull-ups
10/7 push-ups
15 sit-ups
Mon, Oct 31, 2022
1) 8 min EmoM
Burpees Box Over Rx1 10, Rx2 8, Rx3 6
12 Backsquat Rx1 225/165, Rx2 185/125, Rx3 165/115
2) Pwr Clean
15 mins
3 Rep Max
3) 3 RFT
Row 350/315m
20 T2B
150 Dus Rx2 100 DUS, Rx3 150 singles
Friday OctobEr, 28th
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