Tues, Oct 29, 2019
WOD
1)6 min emom
Rope Climbs Rx1 4, Rx2 3, Rx3 2
KB swings 53/35# Rx1 18, Rx2 16, Rx3 15
2)Bench Press
4 x 4 ascending
3) For Time
Ski 500/450m
10 Burpees
Row 500/450m
7 Burpees
Ski 250/225m
5 Burpees
Row 250/225m
Mon, Oct 28, 2019
WOD
1) 8 min Emom
Wallballs 30/20# Rx1 15, Rx2 12, Rx3 10
Slamballs 100/70# Rx1 9, Rx2 7, Rx3 5
(should be heavy)
2) Backsquat
4 x 4 ascending
3) 2RFT
10 Front Rack lunges Rx1 165/115, Rx2 135/85, Rx3 115/65
10 Hang Pwr cleans
10 Thrusters
FRI, OCt 25, 2019
1) WOD
20.3 Open Wkout
21, 15, 9
Deadlift 225/155#
HSPU
then
21 , 15, 9
Deadlift 315/205
50 ft HSW
Thurs, OCT 24, 2019
WOD
1) 15 mins
work on Snatch (if able work on Squat Snatch)
2) Deadlift
5 x 3 ascending
3) 4 RFT
Run 200m
Sled Push D/B 25/empty
WED, OCT 23, 2019
WOD
Run 400m
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
Bike 1/.9 mile
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
Row 500/450m
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
Ski 500/450m
30 Wallballs 20/14
30 Box Jumps 24/20
30 Bk extn
Tues, Oct 22, 2019
WOD
1) For Time
Row 1000/900m
HSPU Rx1 50, Rx2 40, Rx3 30
2) Push Press
6 x 2 ascending
3) Kinda Cindy
10 min amrap
pull-ups Rx1 10 C2B, Rx2 5 C2B,Rx3 5 pull-ups
Ski 250/225m
Situps 20
KB swings 70/53# Rx1 20, Rx2 15, Rx3 10
Mon, Oct 21, 2019
WOD
1)3 Rounds
8 DB RDL Rx1 50/35, Rx2 40/25, Rx3 35/20 (one DB)
1:30 rest
8 Good Mornings Rx1 135/95, Rx2 115/75, Rx3 95/55 (out of Rack)
1:30 rest
8 DB step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 (2 DBs)
1:30 rest
2) OH Squat (sub is Front squat)
5 x 3 ascending
3) 2 RFT
Wallballs 30/20# Rx1 20, Rx2 16, Rx3 12
Deadlift 225/155 Rx1 20, Rx2 16, Rx3 12
FRI, OCT 18, 2019
WOD
20.2
20 min amrap
4 DB Thrusters 50/35
6 T2B
24 Double Unders
Thurs, Oct 17, 2019
WOD
1)8 min Emom
Wallballs Rx1 17, Rx2 14, Rx3 12
GHDSURx1 17, Rx2 14, Rx3 12
2)Backsquat
4 x 3,ascending
3) 3 RFT
20 D/B Pwr cleans Rx1 50/35, Rx2 45/30, Rx3 40/25
Row 150/135m
20 D/B One Arm Snatch
Ski 150/135m
Wed, OCt 16, 2019
WOD
1) 3RFT
5 Burpees
5 Situps
5 air squats
5 Push-ups
Run 400m
Row 500/450m
Ski 400/450m
Bike 1/.9 mile
Tues, Oct 15, 2019
WOD
1) 6 min Emom
Lsit 30 sec hold
HSPUs Rx1 8/5 strict, Strict Rx2 5/2 or Kip 8, Rx3 15/10 push-ups
2) Bench Press
2 x 4 same only 1 min rest once set is complete
3 x 3 same only 1 min rest once set is complete
4 x 2 same only 1 min rest once set is complete
3) 3 Rnds
3 Rope Climbs
3 Split jerk Rx1 205/145, Rx2 165/115, Rx3 135/85 (from the ground)
Mon, OCt 14, 2019
WOD
1) 9 min emom
Row Cals Rx1 16/12, Rx2 13/10, Rx3 10/8
Box Jumps Rx1 25, Rx2 20, Rx3 15
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Front Squat
5 x 3 all same weight
3) 15 min amrap
Run 200m
T2B Rx1 15, Rx2 12, Rx3 9
6 squat cleans Rx1 155/110, Rx2 135/95, Rx3 115/75
Fri, Oct 11, 2019
WOD
1)CrossFit Open
20.1 WOD
15 min cap
8 Ground to Overhead 95/65
10 Bar facing Burpees
Thurs, oct 10,2019
WOD
1)For Time
100 Sit-ups
2) Deadlift
5 x 5 ascending
3) For Time
Sprints
Run 2 - 400m w/ 1 min rest after each
Run 2 - 200m w/ 30 sec rest
WED, OCt 9, 2019
WOD
35 mins of
Row, Bike, or Ski
Max Distance ..you have to pick one and stay on it!
Tues, OCT 8, 2019
WOD
1) 8 min emom
S2O Rx1 25, Rx2 20, Rx3 15 - 75/55#
Row cals Rx1 15/12, Rx2 13/10, Rx3 11/8
2) Bench Press
6 sets
alternating sets between 20 reps and 3 reps
3) 2 RFT
Peg Boards Rx1 3, Rx2 1, Rx3 3 Rope climbs
Pwr Snatches Rx1 15, Rx2 10, Rx3 7 - 95/65
Sled Pull D/B 45/25
Burpees 10
Mon, Oct 7, 2019
WOD
1) Weighted GHDSU
4 x 8 (KB Rx1 53/35, Rx2 44/26, Rx3 35/20)
1 min Rest between sets
2)Backsquat
6 sets of alternating 20 reps and 3 reps
20 reps @ 60% 1RM/ 3 reps @ 85% 1RM
3)16 min amrap
Run 200m
Box Jumps Rx1 15, Rx2 12, Rx3 10
T2B Rx1 15, Rx2 12, Rx3 10
15 Kb swings Rx1 70/53, Rx2 62/44, Rx53/35
Fri, Oct 4, 2019
WOD
1) 5 min emom
weighted Planks Rx1 55/35, Rx2 45/25, Rx35/15
35 sec Hold Rx1 Start 30 sec with 8/5 push-ups, Rx2 5/3 push-ups, Rx3 Hold
2) Bench Press
2 x 5 same
2x 4 same can not be more than 20# heavier than previous set
2 x 3 same /same as above
3) 3 RFT
Sled Pull D/B 45/25
Hspus Rx1 15, Rx2 10, Rx3 15/8 push-ups
10 Sumo Hi Pull (Set has to be Tng or 5 Burpee penalty) Rx1 115/75, Rx2 95/65, Rx3 75/45
10 S2O - Same weights as above
Wed, Oct 3, 2019
WOD
1)9 min emom
10 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 (DB in each hand hold by side)
20 DB Deadlift Rx1 50/35, Rx2 40/25, Rx3 35/20
10 DB Pwr Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
2)Backsquat
2 c 5 same
2 x 4 same
2 x 3 same
3) For Time (11 min cap)
27,21,15,9 reps of
Wallballs Rx1 30/20# , Rx2- 3 20/14#
Row Cals
Put Rowers by Rig
WED, OCt 2, 2019
WOD
1) For Time
Run 400m Fwd/400m Bkwds
3 Rnds
Bike .4/.3 miles
5 push-ups
Row 150/135m
5 Burpees
Ski 150/135m
5 air squats
Run 200m Fwd/200m Bkwd
2 Rnds
Same as above
Run 100m Fwd/100m Bkwd
1 Rnd
Same as above