Fri, Sept 20,2024

WOD

1) For Time

Ski - 100/80 cals

2) Bench Press

5 x 4 ascending

3) 3 RFT

Wallwalks Rx1 4 , Rx2 3, Rx3 2

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

Dus Rx1 100, Rx2 50, Rx3 100 singles

Thurs, Sept 19, 2024

WOD

1) 12 Min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

GHDSU Rx1 20, Rx2 17, Rx3 14

Row Rx1 17/14 cals, Rx2 14/11 cals, Rx3 11/9 cals

2) Deadlift

5 x 4 ascending

3) 6 min Emom

5 Squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

Wed, September 18, 2024

Run 100m (one lap around the parking lot - go out driveway take right to north driveway )

3 Rnds

Erg 20/16cals

10 Burpee Box overs

Run 100m

3 Rnds

Echo 20/16 cals

10 sit-ups

Run 100m

3 Rnds

Row 20/16 cals

10 Wallballs 20/14#

Run 100m

3 Rnds

Ski 20/16 cals

10 DB snatch 35/20#

Run 100m

Tues, Sept 17, 2024

WOD

1) 3 RFT

Pull-ups Rx1 20, Rx2 15, Rx3 10

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

Push ups Rx1 20/16, Rx2 15/12, Rx3 10/8

2) Shoulder Press

5 x 3 ascending

3) Row sprint

For Time

100/80 cals

Mon, Sept 16, 2024

WOD

1) 3 RFT

Run 200m

8 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

16 jumping lunges alt

2) 1 & 1/4 back squats

5 x 3 ascending

3) For Time

100/80 cals Bike Erg

Fri, Sept 13, 2024

Wod

1) Every 90sec x 6

8 TTB + 6pullup / Rx2 +4CTB / Rx1 + 2BMU

(For example: Rx1 is 8 ttb+ 6 pullups + 4 c2b + 2bmu

2) Bench Press

5x2 ascending

3) For Time:

50-40-30-20-10

Double Unders Rx2 same Rx3 singles (100-80-60-40-20)

10 Db Bench Press Rx1 70/50 Rx2 50/35 Rx3 35/25

Thurs, Sept 12, 2024

Wod

1) 3 Rounds:

12 FR Lunges Rx1 135/95 Rx2 115/75 Rx3 95/65

20 Box Step ups

2) Front Squat

5x2 ascending

3) 4 Rounds:

5 Power Snatch Rx1 155/105 Rx2 135/85 Rx3 95/65

250/225m Ski

Wed, Sept 11, 2024

wod

“9/11 Tribute”

For Time

2001 meter Run (or Ski if raining)

11 Box Jumps 24/20”

11 BMU Rx2 c2b Rx3 pullups

11 Handstand Push-Ups Rx1 strict Rx2 kipping Rx3 push-ups

11 KB swings Rx1 70/53 Rx2 62/44 Rx3 53/35

11 Ghd sit ups

11 Deadlifts Rx1 135/95 Rx2 115/75 Rx3 95/65

11 Power Cleans

11 Push Jerks

11 Toes-to-Bars

2001 meter Row

Tues, Sept 10, 2024

Wod

1) 6 sets:

1 Jerk dip + 1 push jerk + 1 split jerk

2) Every 2 min x 10 (5 sets of each) alternate between:

Row cals Rx1 25/20 Rx2 22/18 Rx3 20/16

Target Burpees Rx1 20 Rx 15 Rx3 10

Mon, Sept 9, 2024

WOD

1) 4 Rounds:

20/16cal Bike Erg | 15/12cal Echo Bike

5 Man Makers

(Push-up + L Row+ R row+ clean + thruster=1)

Rx1 50/35 Rx2 45/25 Rx3 35/20

(Alternate bikes every round)

2) 15 mins to find max weight of complex:

4 deadlifts

3 hang cleans

3) Wallballs

(:30on/:30off) x8

Max reps

Rx1 30/20 9’ Rx2 20/14 10’ Rx3 20/14 9’

Fri, Sept 6, 20240

WOD

1) Lsit & GHD Hold

6 x 30 sec hold w/ 1min rest

3- Lsit and 3 GhD hold

2) Bench Press

5 x 4 ascending

3) 12 min amrap

Hspu Rx1 20, Rx2 12, Rx3 20/12 push-ups

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

20/16 cals Ski

Thurs, Sept 5, 2024

WOD

1) 5 X every 4 mins

Row Rx1 24/20, Rx2 22/18, Rx3 20/16 cals

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

12 Deadlift Rx1 255/195, Rx2 225/175, Rx3 185/125

2) 2 RFT

20 DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Oh Lunge 40 ft - same DB weight

Wallballs Rx1 25, Rx2 20, Rx3 15

Wed,Sept 4, 2024

WOD

Max Calories

8 mins Echo

2 mins rest

8 mins Erg

2 mins rest

8 mins Row

2 mins rest

8 mins Ski

Tues, Sept 3, 2024

WOD

1) 3 RFT

Row 500/450m

Pull-ups Rx1 20, Rx2 15, Rx3 10

2) Push Press

4 x 8 ascending

3) 9 min amrap

5 Sumo Hi pull Rx1 155/105, Rx2 135/95, Rx3 115/75

10 Burpees over the Bar

Ski 20/16 cals

Mon, Sept 2, 2024

Labor Day - 8am and 9am classes only

1) 4 Rnds

Echo Bike Rx1 25/20 cals, Rx2 20/16 cals, Rx3 15/12

15 Box jump overs 24/20

2) Backsquat

4 x 6 ascending

3) 8 min amrap

5 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

GHDSU 20 reps

Wallballs 40 20/14#

Fri, August 30,2024

Wod

1) 6min EMOM

(:45on/:15 off)

Hollow hold x3

Superman hold x3

2)Super Set:

Bench 5x5

Deadlifts 5x3

ascending for both

3) 3 Rounds:

Rope Climb Rx1 4 Rx2 3 Rx3 2

20 Vups

Thurs, August 29, 2024

Wod

1) 8 min AMRAP

5 Power Snatch Rx1 135/95 Rx2: 115/75 Rx3 95/55

10 OH Squats

2)Backsquat

5x5 ascending

3) Every 2:00 for 4 rounds

Shuttle Runs (D/B=1) Rx1 6 Rx2 5 Rx3 4

16 Goblet lunges Rx1 70/53 Rx2 62/44 Rx3 53/35

Wed, August 28, 2024

Wod

For Time:

Buy in: 800m Run

Into 4 Rounds

500/450m Bike Erg

.5/.45km Echo Bike

250/225m Row

250/225m Ski

After each round complete one of the following..

R1: 10 Burpees over bar

R2: 20 hang cleans 95/65

R3: 30 deadlifts

R4: 40 bar hops (every hop =1)

Tues, August 27, 2024

Wod

1) ”Betty”

5 Rounds:

12 pushpress Rx 135/95 sc 95/65

20 Box jumps 24/20” *step down

(12 min Cap)

2) Pull-up Strength

Every 2 mins for 5 sets

5 strict pull-ups

Rx+: can be weighted

Scale: 5 SLOW eccentric top to bottom pullups

3) Ski Intervals

3 Rounds:

40/32cals

(1min Rest)

Mon, August 26, 2024

Wod

1) Every 1:30 for 8 sets

2 squat cleans

2) 18 min EMOM:

Bike Erg cals Rx1 20/16 Rx2 18/14 Rx3 15/12

Burpees Rx1 15 Rx2 12 Rx3 9

Row cals Rx1 20/16 Rx2 18/14 Rx3 15/12

Wallballs 20/14# Rx1 20 Rx2 18 Rx3 15

Max Effort db snatch Rx1 50/35 Rx2 45/25 Rx3 35/20

Rest