Fri, Dec 20, 2024
Wod
1) For Time:
Ghdsu Rx1 50 Rx2 40 Rx3 30
Wallwalks Rx1 10 Rx2 7 Rx3 5
20 Hspu Rx1 wallfacing Rx2 kipping Rx3 40/30 push-ups
(Time cap 9 min cap)
2) Bench Press
5x2 ascending
3) 9min AMRAP:
10 Sumo hi pulls Rx1 135/95 Rx2 115/75 Rx3 95/65
30 Bar hops (every hop= 1 rep):6
Rope climbs Rx1 3 Rx2 2 Rx3 1
Thurs, Dec 19, 2024
Wod
1) 5 min EMOM
5 Squat Snatches Rx1 135/85 Rx2 95/55 Rx3 power 95/55
2) Back Squat
4x3 @80%
3) 3:00work/1:00rest x3 sets
Echo Bike Rx1 20/16cals Rx2 16/12 Rx3 12/9
10 db deadlifts Rx1 50/35 Rx2 45/25 Rx3 35/20
10 db hang cleans
ME db Front Rack Lunges *in place
Wed, Dec 18, 2024
Wod
Long & boring but important!
For Time:
1 Mile Run
4000/3600m Bike
2000/1800m Row
2000/1800m Ski
Cap 45mins
Tues, Dec 17, 2024
Wod
1) Every 2 minutes x3 each
alternate between
ME Handstand hold against wall
ME Bar hang
(Do not work longer than 1:15)
2)“Jack”
20 minute AMRAP:
10 push presses Rx 115/75 scaled 75/55
10 kettlebell swings Rx 53/35
10 box jumps Rx 24/20”
Mon, Dec 16, 2024
Wod
Monday
1) For Time:
400m Run
21 Front Squats 135/95 Rx2 115/75 Rx3 95/55
200m Run
15 Front Squats
100m Run (yellow mailbox)
9 Front Squats
Time cap 10 minutes
2) Every 2mins for 5 sets
3 Power Cleans @75% of 1RM
3) 2 Rounds:
500/450m Row
Burpee pullups Rx1 15 Rx2 12 Rx3 10
Toes to Bar Rx1 20 Rx2 16 Rx3 12
Fri, Dec 13, 2024
WOD
1) Lsits
5 x 30 sec hold
2) Bench Press
5 x 4 ascending
3) 3 RFT
Row 500/450m
15 Kb swings 53/35
20 KB sumo Hi Pull
Thurs, Dec 12, 2024
WOD
1) 12 min amrap
Wallballs Rx1 50, Rx2 45, Rx3 40 20/14#
6 Power cleans Rx1 225/155, Rx2 185/125, Rx3 155/105
10 Burpees over bar
2) Sumo Deadlift
5 x 4 ascending
3)For Time
Bike Erg
8 x Sprints 20/16 cals w/30 sec rest
Wed, Dec 11, 2024
WOD
1) For Time (40 min time cap)
Run 400m - Buy in
Then 2 Rnds of
5 DB Devil Press Rx1 35/20, Rx2 30/15, Rx3 25/10
Bike Erg 1,250/1,125m
10 DB Thruster
Bike Echo 1,250/1,125m
15 DB Clean
Row 650/585m
20 DB Push press
Ski 650/585m
Run 400m - Cash out
Tues, Dec 10, 2024
WOD
1) 25 min Emom
1st min - C2B Pull-ups Rx1 18, Rx2 12, Rx3 12 pull-ups
2nd min - Row Rx1 18/14 cals , Rx2 16/12 cals, Rx3 14/10 cals
3rd min - Wallwalks Rx1 4, Rx2 3, Rx3 2
4th min - DB Snatch Rx1 18, Rx2 16, Rx3 14 50/35#
5th min - Rest
2) BB complex
5 x 2 push press/2 push jerk
Ascending
Dec 9, 2024
WOD
1) 6 min Emom
12 Fr Fwd Lunges Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Backsquat
5 x 2 ascending
3) 3 RFT
Bike Erg Rx1 30/26 cals, Rx2 25/20 cals, Rx3 20/16 cals,
8 Hang C/J Rx1 155/105, Rx2 135/95, Rx3 115/75
Dus Rx1 100, Rx2 50, Rx3 100 singles
Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Thurs, Dec 5, 2024
Wod
1) 8min AMRAP:
2-4-6-8.. continue adding 2
Db hang cleans Rx1 50/35 Rx2 45/25 Rx3 35/20
Toes to bar
2) Backsquats
4x3 @ 75%
3) 8min EMOM: alternate between
12 Shoulder to Overhead Rx1 135/95 Rx2 95/65 Rx3 75/55
10 Overhead squats
Wed, Dec 4, 2024
Wod
Wednesday
(4:00 work/ 1:00 rest)
350/315m Ski
350/315m Row
Max effort Shuttle Runs (D/B =1)
Continue until Rx1 60 Rx2 50 Rx3 40 shuttle runs have been completed
*Choose your Rx before the workout begins
(Time cap 45mins)
Tues, Dec 3, 2024
Wod
1) Shoulder Press
3@70%
2@75%
1@80%
3@75%
2@80%
1@85%
2) “1/2 Cindy”
10 min AMRAP
5 pullups
10 pushups
15 air squats
(Rest 2:00)
“Annie”
50-40-30-20-10
Double unders
Sit-ups
(Time cap 10 mins)
Mon, Dec 2, 2024
Wod
Monday
1) 8 min AMRAP
12/10cal Bike Erg
1 squat clean Rx1 205/145 Rx2 165/115 Rx3 135/85
+1 squat clean each round
2) Backsquat
6 sets:
3 reps @70%
2 @ 75%
1 @ 80%
then
3 @ 75%
2 @ 80%
1 @ 85%
3) 2 Rounds:
500/450m Row
Burpee Broad Jumps 80ft
Nov 29, 2024
Open Gym
8 and 9am