WOD
1)Shoulder Press
5 x 3 ascending
9 min Amrap
15 S2O Rx1 115/75, Rx2,95/65, Rx3 75/55
5 Bar Facing Burpees
10 Pwr Cleans
3 mins Rest
100/75 push-ups For Time
Monday, May 20, 2019
WOD
1)8 min Emom
Wallballs Rx1 20 Rx2 17, Rx3 14
20/14=
KB Swing Rx1 20, Rx2 17, Rx3 14
53/35#
2)Front Squat
5 x 3 ascending
3) 3 RFT
Bike 15/12 cals
Run 400m
Row 15/12 cals
Friday, May 17, 2019
WOD
1)2 Rounds
Bike 30 sec - Max Calories
1 min transition
Row 30 sec - Max Calories
1 transition
Ski 30 sec - Max Calories
1 min transition
2) Push /Pull strength
Bench Press 5 x 5 heaviest weight you can maintain
Strict Pullups 5 x Rx1 12/8, Rx2 9/5, Rx3 6/2
3) 2 RFT
Rope Climbs Rx1 4, Rx2 3, Rx3 1
10 reps S2O Rx1 155/105, Rx2 135/85, Rx3 115/65
Muscle Ups Rx1 7/5, Rx2,3/2 Rx3 Bar Muscle UPS 5/3
10 Pwr Cleans - Same as above
Thursday, May 16, 2019
WOD
1) Snatch - 15 mins work to Heavy Single
2)Backsquat
4 x 4 ascending
3) 3RFT
Wallballs Rx1 35, Rx2 30, Rx3 25
Box jumps Rx1 35, Rx2 30, Rx3 25
KB swings Rx1 35, Rx2 30, Rx3 25
GHDSU Rx1 35, Rx2 30, Rx3 25
Wednesday, May 15, 2019
3 RFT
Run 400m
Row 500/460m
Ski 500/450m
Bike 1/.9 miles
2 min Rest
Tuesday, May 14, 2019
WOD
1)8 min emom
12 Wght GHDSU Rx1 30/20# , Rx2 20/14#, Rx3 14/10
10 Pwr Cleans Rx1 135/95, Rx2 115/75, Rx3 95/55
2)Shoulder Press 3 x 1 ascending
Push Press 3 x 1 ascending
Push jerk 3 x 1 ascending
Split Jerk 3 x1 ascending
3) 3RFT
250/200m Ski
Hspus Rx1 15, Rx2 8, Rx3 15/12 push-ups
Burpee Box Over Rx1 10, Rx2 8, Rx3 6
Monday, May 13, 2019
WOD
1) 8 min emom
17 reps Wallballs Rx1 30/20, Rx2 20/14, Rx3 20/14 (14 Reps)
12 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
2) 5 Rnds
5 Backsquat Rx1 275/185, Rx2 245/155, Rx3 225/135
Sled Push D/B 45/25#
5 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/155
1 min Rest between Rnd
Friday, May 10, 2019
WOD
1)Bench Press
Tabata Rx1 115/75, Rx2 95/55, Rx3 75/35
2 mins rest
5 mins ME
Legless Rope Climbs
Rx1 seated start /Lsit, Rx2 Lsit, Rx3 3 sec straddle start/Then Use feet on Rope Climb
2)Bench Press
7,6,5,4,3,2,1 Reps
3) Helen
3 RFT
Run 400m
21 KB swings 53/35
12 Pull-ups
Thursday, May 9, 2019
1)6 min Emom
List -30 sec hold
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Back squat
7, 6,5,4,3,2,1 reps
3) 3 RFT
Row 500/450m
10 DB Fr Rack Lunges Rx1 50/35, Rx2 40/25, Rx3 35/20 (in place)
20 DB one arm Snatch
Wednesday, May 8, 2019
For Time
Run 1 mile
100 situps
100 KB swings 53/35
100 Box Jumps 24/20
Run 1 mile
Tuesday, May 7, 2019
WOD
1)8 min emom
Push/Pull - alt. Mins
1st min - 30 sec Push-ups
2nd min- 30 sec pull-ups
Max Total
2) Push Press
7 x 4 ascending
3) 3RFT
5 Pwr Snatch Rx1 185/125, Rx2 155/105, Rx3 135/85
8 Barfacing Burpees
10 Pwr Clean
8 Barfacing Burpees
Monday, May 6,2019
WOD
1) 8 min emom
Wallballs Rx1 20, Rx2 17, Rx3 14- 20/14
WB leg lifts Rx1 10, Rx2 8, Rx3 6
2) Backsquat
2 x 4 same
2 x 3 same
2 x 2 same
3) Bike Sprints - Max Calories
5 x 30 sec sprint /1 min Coast
Friday May 3, 2019
WOD
1) 8 min emom
15 Sumo Deadlift Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55 (Do not drop every rep...5 rep min to set)
Lsit 30 sec Hold
2) Bench Press
6 x 3
ascending
3) For Time
Buy In - Peg Board Rx 1 - 3 Reps, Rx2- 1 Rep , Rx3 - 3 RC
5 Rnds
9 Deadlift Rx1 155/105, Rx2 135/85, Rx3 115/65
7 Hang Pwr Cleans
5 S2O
Cash Out - Peg Board Rx1 - 3 Reps , Rx2 - 1 Rep, Rx3 - 3 RC
Thursday, May 2, 2019
WOD
1)3 RFT
15 Power Snatch 75/55
50 Dus
2)Backsquat
6 x 3 ascending
3) 10 min amrap
40 Pistols
30 KB swings 53/35
20/16 Calories Bike
10 Burpee Box Overs 24/20
Wednesday, May 1, 2019
WOD
For Time
Run 1 mile
2 mins Rest
Bike 3/2.7 Miles
2 mins rest
Row 2,000/1,800m
Tuesday, April 30, 2019
WOD
1)10 min emom
Pull-ups Rx1 15 C2B , Rx2 15 pull-ups , Rx3 10 pullups
10 Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2) BB complex
6 x 4 push jerk/2 Push Press -ascending
3) Max Calories
2Rounds
Row - 1 min
1 min Rest
Ski - 1 min
1 min Rest
Monday, April 29, 2019
WOD
1) 11 min
3 min emom 10-Front Rack Lunges
Rx1 175/125 Rx2 155/105, Rx3 135/85
1 min transition
3 min emom 12- Front Rack Lunges
Rx1 155/105, Rx2 135/85, Rx3 115/65
1 min transition
3 min emom 14- Front Rack Lunges
Rx1 135/85, Rx2 115/65, Rx3 95/45
2) Deadlift
6 x 8 TnG
ascending
3) 12 min amrap
Bike - 25/20 cals
25 Wallballs 20/14#
25 GHDSU
25 Dus
Run 200m
Friday, April 26, 2019
WOD
1) 9 min amrap
Ski 100/90 m
20/12 push-ups
20 KB swings 53/35
2) Bench Press
5 x 5 same
3) 9 min Amrap
Peg Board Rx1 3, Rx2 1, Rx3 3 RC
20 Push Press 75/55
20 One arm DB Snatch 50/35
Thursday, April 25, 2019
WOD
1) Tabata
Wallball Rx1 30/20, Rx2/3 20/14
2) OH Squat
5 x 3 ascending
If your unable to OH squat /change to Front Squat
3) 2- 6 min emom
7 Squat Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2 mins rest
7 Deadlift Rx1 275/185, Rx2 245/155, Rx3 225/135
Wednesday, April 24, 2019
WOD
2 RFT
100 sit-ups
Run 800m
Sled Push D/B 45/25
15 Burpee Box Overs 24/20
Bike 1.5/1.3
Sled Drag 100m 90/70
15 Devil Press 50/35, Rx2 40/25, Rx3 35/20