Tues, March 11, 2025
Wod
1) 15 mins to find a heavy complex:
3 deadlifts + 2 cleans + 1 jerk
2) Every 6:00 x 4 sets
400m Run
Into..
Rx1 4 Rnds Rx2 3 Rnds Rx3 2 Rnds
5 hang cleans 95/65
5 bar facing burpees
*slowest set is your score
Mon, March 10, 2025
WOD
1) 12 min amrap
Wallballs Rx1 35, Rx2 30, Rx3 25
T2B Rx1 20, Rx2 15, Rx3 10
Ski Cals 20/16
2) Backsquat
5 x 5 ascending
3) 3 RFT
20 One arm alt DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Box jump overs 24/20
Row 250/225m
Fri, March 7, 2025
WOD
1) CrossFit Open 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Thurs, March 6, 2025
WOD
1) 6 min Emom
5 Squat cleans Rx1 155/105, Rx 135/95, Rx3 115/75
10 Fr Fwd Lunges - same
2) Pwr Clean
5 x 3 TNG (touch and go reps) ascending
3) Bike Sprints for cals
10 X 1 min on /30 sec off Rx1 26/21, Rx2 24/19, Rx3 22/17
WED. March 5, 2025
WOD
1) 35 min Amrap
Bike Erg 1,500/1,350m
15 Burpee Box overs
Bike Echo 1,500/1,350m
15 Burpee Box Overs
Row 750/675m
Sled Push D/B 45/25
Ski 750/675m
Sled Push D/B 45/25
Tues, March 4, 2025
WOD
1) For Time
21, 15,9 reps of
Ski cals
Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
GHDSU
2) Shoulder Press
5 x 4 ascending
3) 4 RFT
Wallwalks Rx1 5, Rx2 4, Rx3 3
Dus Rx1 75, Rx2 50, Rx3 75 singles
Run 200m
Mon, March 3, 2025
WOD
1) For Time
21, 15,9 reps of
Ski cals
Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
GHDSU
2) Shoulder Press
5 x 4 ascending
3) 4 RFT
Wallwalks Rx1 5, Rx2 4, Rx3 3
Dus Rx1 75, Rx2 50, Rx3 75 singles
Run 200m
Mon, March 3, 2025
WOD
1) For Time
21, 15,9 reps of
Row Cals
Wallballs 20/14
2) Deadlift
5 x 4 ascending
3) 4 RFT
8 reps Pwr cleans Rx1 155/105 , Rx2 135/95, Rx3 115/75
Bike Erg Rx1 20/16 cals
Thurs, Feb 27, 2025
Wod
1)21-15-9
Front squat Rx1 135/95 Rx2 115/75 Rx3 95/66
Burpee over the bar
2)Deadlift
4x4 ascending
3)9 min AMRAP
20 Db Box step ups Rx1 50/35 Rx2 40/25 Rx3 35/20
20 Db pushpress
Wed, Feb 26, 2025
Wod
30 min AMRAP
200m Run
500/450m Bike Erg
.5/.45km Echo bike
250/225m Row
250/225m Ski
80ft Lunge
Tues, Feb 25, 2025
Wod
1) Shoulder Press
5x4 ascending, deadstop
2) Every 3:00 x6 sets
20/16 cal Row
Toes to Bar Rx1 10 Rx2 6 Rx3 4
Double Unders Rx1 50 Rx2 30 Rx3 50singles
*add 2 toes to bar each set
(If you fall behind switch to 18:00 AMRAP)
Mon, Feb 24, 2025
1) For Time
Bike Erg 4 x 1,000/900m
W/1 min rest
2) Front Squat
4 x 4 @80%
3) 3 RFT
8 Deadlifts Rx1 185/125, Rx2 135/95, Rx3 115/75
6 Pwr Cleans
4 S2O
Burpees Rx1 10, Rx2 8, Rx3 6
Ski 250/225m
Fri, Feb 21, 2025
1) For Time
5 x 750/675m sprints
W/1 min rest between sprints
2) Bench Press
5 x 2 ascending
3) 4RFT
GHD Hold 30 sec
1 min rest (during 1 min rest do pushups Rx1 15/10, Rx2 12/8, Rx3 9/6 )
THURS, Feb 20, 2025
1) For Time
21 reps of
Thrusters Rx1 115/75, Rx2 95/65, Rx3 75/55
Pull-ups
Bike Erg cals
Then 15 reps of
Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Rx1 C2B pull-ups, Rx2/3 pull-ups
Bike Erg cals
9 reps of
Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/95
Bar Mups, Rx2 C2B pull-ups, Rx3 pull-ups
Bike Erg cals
2) Backsquat
5 x 2 ascending
3) 4RFT
6 reps Rx1 OH squat, Rx2 squat clean, Rx3 front squat 135/95#
10 Shuttle runs D/B
WED, Feb 19, 2025
WOD
1) 2 RFT
50 sit-ups (no GHD)
Bike Erg 50/40 cals
Bike Echo 50/40 cals
Row 50/40 cals
Ski 50/40 cals
50 BK extn GHD
Tues, Feb 18, 2025
WOD
1) 9 min Amrap
20/16 ski cals
Rx1 C2B 20 pull-ups, Rx2 20 pull-ups, Rx3 15 pull-ups
Rx1 20 HSPus, Rx2 15 HSPus, Rx3 20/15 push ups
2) Clean & Jerk
15 mins find one rep max
3) 3 RFT
10 Sumo hi pulls Rx1 135/95, Rx2 115/75, Rx3 95/65
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6
Vups Rx1 10, Rx2 8, Rx6
Run 200m
Mon, Feb 17, 2025
WOD
1) 2 RFT
20 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
20 KB Deadlift
20 Kb lunge Rx1 Overhead, Rx2 shoulder, Rx3 suitcase
Row 500/450m
2) Front squat
5 x 4 ascending
3) For Time
Bike Erg cals - Tabata
8 Rnds - 20sec ME /10 sec rest
3 mins rest
Ski Cals - Tabata
8 Rnds - 20sec ME/10 sec rest