Mon, April 7, 2025

WOD

6 min Emom

10 Fr rack lunges Rx 1 135/95, Rx2 115/75, Rx3 95/65

Rest 4 mins

6 min Emom

5 squat cleans - same weight as above

Rest 4 mins

6 min Emom

10 deadlifts Rx1 245/165, Rx2 205/145, Rx3 185/125

Rest 4 mins

6 min Emom

Erg Bike Cals Rx1 13/10, Rx2 11/9, Rx3 9/7

Fri, April 4, 2025

WOD

1) GHD Hold w/ one DB

3 x 30 sec hold/1 min rest

Rx 1 35/25, Rx2 25/15, Rx3 20/10

Then

Lsits

3 x 30 sec hold/ 1min rest

2) Bench Press

5 x 2 ascending

3) For Time

Row 750/675m

15 Sumo Hi Pull Rx1 155/105, Rx2 135/95 Rx3 115/75

Ski 750/675m

15 C/J - same

Thurs, April 3, 2025

WOD

1) 24 min amrap

30/24 cal Row

25 Wallballs 20/14#

20 GHDSU

15 Fr rack Fwd lunges 95/65

10 Pistols

Dus Rx1 100, Rx2 60, Rx3 120 singles

2) Deadlift

5 x 3 ascending

WED, April 2, 2025

WOD

35 min amrap

Run 400m

Sled D/B 45/25#

Bike Echo 1,000/900m

Sled D/B 45/25#

Bike Erg 1,000/900m

Farmer’s Carry 200m (around park lot) 53/35#

Row 500/450m

FC 200m (around park lot) 53/35#

Ski 500/450m

Tues, April 1, 2025

WOD

1) 11 min amrap

C2B pull-ups Rx1 20, Rx2 15, Rx3 15 pull-ups

12 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75

HSW Rx1 80 ft, Rx2 40 ft, Rx3 5 Wallwalks

12 DB one arm alt snatch Rx1 70/50, Rx2 60/40, Rx3 50/35

2) Push Press

5 x 3 ascending

3) 5 RFT

Every 1:30

5 Burpees

Ski Cals ME

Then rest 1 min

Max Cals is ur score

Mon, March 31,2025

WOD

1) 9 min amrap

Bike Erg 20/16 cals

Box step ups Rx1 20, Rx2 16, Rx3 12 ( no Kb)

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

2) Backsquat

5 x 3 ascending

3) 3 RFT

Vups Rx1 20, Rx2 15, Rx3 12

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

Row 250/225m

Fri, March 28, 2025

Wod

1) Tori

1 Rep Max Bench Press

2) Jenny b

“Filthy fifty”

For Time:

50 Box Jumps (24/20 in)

50 Jumping Pull-Ups

50 Kettlebell Swings (35/26#)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35 lb) *take from the floor

50 Back Extensions

50 Wall Ball Shots (20/14 lb)

50 Burpees

50 Double-Unders

Time cap 30 mins

Thurs, March 27, 2025

Wod

1) Jack

“Isabel”

For Time:

30 snatches Rx1 135/95 Rx2 115/75 Rx3 95/65

2) Lindsey

15 min to find a heavy or practice:

3 Overhead Squats *from the ground

3) Woody

Ski tabata

(:20 on/:10 off) x8 rounds

Wed, March 26, 2025

Wod

(4:00 work/ 1:00 rest)

700/630m Bike Erg

350/315m Row

Max effort Shuttle Runs (D/B =1)

Continue until Rx1 55 Rx2 50 Rx3 40 shuttle runs have been completed

*Choose your Rx before the workout begins

(Time cap 45mins)

Tues, March 25, 2025

Wod

1) Lucas

8 min EMOM:

Wallballs Rx1 15 Rx2 12 Rx3 10

HSPU Rx1 15 Rx2 12 Rx3 12/10 push-ups

2) Shoulder Press

5x5 ascending

3) Karla

For Time:

50 box jump overs *step down

Every minute including 0:00 complete Rx1 30 double unders Rx2 15 Rx3 30singles

(Time cap 8 mins)

Mon, March 24, 2025

Wod

Blue Team won The Open, so they get to help program the board this week.

1) Dylan

For Time:

50 db snatch Rx1 50/35 Rx2 40/25 Rx3 35/20

25 burpees over db

40 cal row

20 burpees over rower

30 clean and jerk 95/65

15 burpees over the bar

(Rest 5:00)

Ben

10 Rounds:

170ft Run

1 LL RC Rx2 1 RC Rx3 2 rope scales

(Time cap 36 mins)

Fri, March 21, 2025

WOD

1) GHD Hold

5 x 30 sec w/1 min rest

2) Bench Press

4 x 8 ascending

3)For Time

Row sprints

6 x 600/540m w/1 min rest

Thurs, March 20, 2025

WOD

1) 4 RFT

Bike Echo 10 cals

5 Power Clean Rx1 225/155, Rx2 205/135, Rx3 175/105

Rest 1:00 min

2) Backsquat

4 x 8 ascending

3) 3 RFT

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

80 ft OH walking Lunge Rx3 80 ft Fr rack walking lunge

Row 250/225m

WED, March 19. 2025

WOD

1) For Time (38 min cap)

Run 800m - cash in

then 3 Rnds of

Bike Erg 1,000/900m

Bike Echo 1,000/900m

Row 500/450m

Ski 500/450m

Run 800m - cash out

Tues. March 18, 2025

WOD

1) 9 min Amrap

20 Pull-ups Rx1 C2B, Rx2 Pullups, Rx3 12 pull-ups

10 Vups

HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups

2) OH complex

6 x 2 shoulder Press/2 push press/ 2 pushjerk

Ascending

3) 3 RFT

Ski 300/270m

25 Kb swings Rx1 70/53, Rx2 60/44, Rx3

25 Kb sumo hi pull

Mon, March 17, 2025

WOD

1) 24 min amrap

Bike Rx1 16/14, Rx2 14/11, Rx3 12/9 cals

Pwr clean 8reps Rx1 155/105, Rx2 135/95, Rx3 115/75

Row Rx1 16/13, Rx2 14/11, Rx3 12/9 cals

Fr Rack lunges 10 reps Rx1 155/105, Rx2 135/95, Rx3 115/75

Wallball Rx1 20, Rx2 17, Rx3 14

T2B Rx1 16, Rx2 14, Rx3 12

2) Deadlift

6 sets of descending reps every 1:30

10,9,8,7,6,5

Rx1 275/215, Rx2 245/185, Rx3 205/145

Thurs, March 13, 2025

Wod

1) 6 min AMRAP

10 box jump overs

1 shuttle run (d/b=1)

*+1 run every round

2) Back Squat

4x2 ascending

3) For Time:

21-15-9

Pull-ups

Sit-ups

Db pushpress Rx1 50/35 Rx2 40/25 Rx3 35/20

(Time cap 7 mins)

Wed, March 12, 2025

Wod

35 min AMRAP:

35/28cal Bike Erg

35/28cal Echo Bike

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

35/28cal Row

35/28cal Ski

KB carry

*carry one Kb, any way you want, around the parking lot

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