Wed, Feb 5, 2025

WOD

1) 7 mins to complete

400m Run - 20 DL Rx1 225/155, Rx2 185/125, Rx3 155/105 - 200m Run

2 min Rest

2) 7 mins to complete

Bike Erg 1,000/900m - 8 cleans @ same weight Pwr or squat - Bike Erg 500/450m

2 mins Rest

3) 7 mins to complete

Row 500/450m - 4 Snatch @ same weight (PWR or squat) - Row 250/225m

2 mins rest

4) 7 mins to complete

Ski 500/450m - 10 S2O @ same weight - 250/225m

Feb 4, 2025

WOD

1) Shoulder Press

5 x 4 ascending

2) 3 RFT (25 min cap)

500/450m Ski Erg

10 S2O Rx1 135/95, Rx2,115/75, Rx3 95/55

Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups

Wallwalks Rx1 5, Rx2 4, Rx3 3

500/450m

Tues, Feb 4,2025

WOD

1) Shoulder Press

5 x 4 ascending

2) 3 RFT (25 min cap)

500/450m Ski Erg

10 S2O Rx1 135/95, Rx2,115/75, Rx3 95

Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups

Wallwalks Rx1 5, Rx2 4, Rx3 3

500/450m

Tues, Feb 4,2025

WOD

1) Shoulder Press

5 x 4 ascending

2) 3 RFT (25 min cap)

500/450m Ski Erg

10 S2O Rx1 135/95, Rx2,115/75, Rx3 95

Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups

Wallwalks Rx1 5, Rx2 4, Rx3 3

500/450m

Tues, Feb 4,2025

WOD

1) Shoulder Press

5 x 4 ascending

2) 3 RFT (25 min cap)

500/450m Ski Erg

10 S2O Rx1 135/95, Rx2,115/75, Rx3 95/55

Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups

Wallwalks Rx1 5, Rx2 4, Rx3 3

500/450m

Tues, Feb 4,2025

WOD

1) Shoulder Press

5 x 4 ascending

2) 3 RFT (25 min cap)

500/450m Ski Erg

10 S2O Rx1 135/95, Rx2,115/75, Rx3 95/55

Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups

Wallwalks Rx1 5, Rx2 4, Rx3 3

500/450m

Tues, Feb 4,2025

WOD

1) Shoulder Press

5 x 4 ascending

2) 3 RFT (25 min cap)

500/450m Ski Erg

10 S2O Rx1 135/95, Rx2,115/75, Rx3 95/55

Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups

Wallwalks Rx1 5, Rx2 4, Rx3 3

500/450m

Mon, Feb 3, 2025

wod

1) Open 15.5

27-21-15-9

Row cals

Thrusters Rx 95/65 scaled 65/45

(Cap 15mins)

2)12mins to find a heavy:

2 cleans + 1 jerk

3) 12 min EMOM

5 power cleans Rx1 205/145 Rx2 165/115 Rx3 135/95

Bar facing burpees Rx1 12 Rx10 Rx3 8

10 Deadlifts

Bar hops Rx1 24 Rx2 20 Rx3 16

Fri, Jan 31, 2025

wod

1) 2 Rounds:

10/side Single arm db hang c&j Rx1 70/50 Rx2 50/35 Rx3 40/25

Toes to bar Rx1 30 Rx2 20 Rx3 15

HSPU Rx1 30 Rx2 20 Rx3 30/20 push-ups

2)Bench Press

5x2 ascending

3)3 Rounds:

400m Run

Rope climbs Rx1 3 Rx2 2 Rx3 1

Thurs, Jan 30, 2025

Wod

1) 9 min EMOM

Double unders Rx1 75 Rx2 35 Rx3 75 singles

Wallwalks Rx1 4 Rx2 3 Rx3 2

Box Jump Overs 24/20” Rx1 15 Rx2 12 Rx3 8

2) Backsquat

4x2 ascending

3) For Time:

GHDSU Rx1 50 Rx2 40 Rx3 30

10 Deadlifts Rx1 175/125 Rx2 155/105 Dx3 115/75

10 Deadlifts Rx1 225/155 Rx2 175/125 Rx3 135/95

10 Deadlifts Rx1 265/185 Rx2 225/155 Rx3 155/105

Wed, Jan 29, 2025

Wod

For max calories

15:00 machine #1

5:00 rest

15:00 machine #2

Choose machines but cannot do the same one for both

Tues, Jan 28, 2024

Wod

1) Split Jerk

5x3 ascending

2) 5 sets (3:00on/1:00off)

10 shuttle runs D/B=1

ME burpee pull-ups

Mon, Jan 27, 2025

Wod

1) 10min AMRAP:

20 wallballs

20cal Row Rx1 30/20 Rx2 20/14

2) 15 mins to work to a heavy complex:

1 snatch + 1 hang snatch + 1 overhead squat

3) For Time:

30 snatches Rx1 “heavier isabel” 175/125 Rx2 “Rx Isabel” 135/95 Rx3 “light Isabel” 95/65

Fri, January 24, 2025

WOD

1) 4 RFT

Row 350/315m

8 burpees over Rower

12 DB hang C/J (all reps with one arm per round )

2) Bench Press

6 x 2 ascending

3) 2 RFT

Ski 350/315m

8 Sumo hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Rope climb Rx1 2 LL, Rx2 1LL/1 RC , Rx3 2 RC

Thurs, Jan 23, 2025

WOD

1) 3 RFT

Dus Rx1 100, Rx2 50, Rx3 100 singles

T2B Rx1 20, Rx2 17, Rx3 14

10 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55

2) Deadlift

6 x 2 ascending

3) 4 RFT

Bike Echo cals Rx1 23/19, Rx2 20/16, Rx3 17/13

20 Jumping lunges

WED, Jan 22, 2025

WOD

1) 3 RFT

Erg Bike 1,000/900m

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

Echo Bike 1,000/900m

20 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

Row 500/450m

20 alt kb lunges - same weight

Ski 500/450m

20 WB twists - same weight

Tues, Jan 21, 2024

WOD

1) Ski intervals

5 x 500/450m w/1 min rest between

2) Push press

5 x 3 ascending

3) 3 RFT

Pull-ups Rx1 25, Rx2 20, Rx3 15

8 Hang Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55

Vups Rx1 25, Rx2 20, Rx3 15

8 S2O - same as above

Mon, Jan 20, 2025

WOD

1) 8 min Emom (alt min of squat clean & then thrusters)

5 squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/70

5 thrusters - same weight

2) Front squat

5 x 3 ascending

3) 3 RFT

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

Bike Erg cals Rx1 25/20 , Rx2 20/16, Rx3 16/12

20 Box step ups w/1 DB

Fri, Jan 17, 2025

Wod

1) Every 4mins for 4sets

6 Bench Press

Into

Max effort unbroken strict pullups

2) 15 min AMRAP:

15/12cal Echo Bike

10 Kb swings *add 5 every round

Kb Farmers carry (two KBs) 80ft

Rx1 70/53 Rx2 62/44 Rx3 53/35

Thurs, Jan 16, 2025

Wod

1) For Time:

15-12-9

Front squats Rx1 175/125 Rx2 155/105 Rx3 115/75

Box jump overs Rx1 30/24” Rx2 30/24” Rx3 24/20”

2) Power Snatch

5x3 ascending

3) 7min AMRAP:

Handstand walk Rx1 160ft Rx2 80ft Rx3 5 wallwalks

Ghdsu Rx1 30 Rx2 25 Rx3 30