Mon, Nov 11, 2019

WOD

1) 3 RFT
Row cals 15/12

T2B 15, Rx2 12, Rx3 9

Kb swings 15 Rx1 70/53, Rx2 62/44, Rx3 53/35#

2) Deadlift

5 x 4 ascending

3) 10 min amrap

20 DB Pwr Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

20 DB Clean

20 Box jumps 24/20

WED. NOV 6, 2019

WOD

1)

20 WB leglifts 20/14#

Sled Push D/B 25/Empty

Run 800m

15 WB leg lifts

Sled Push D/B 35/10

Bike 1.5/1.3

10 WB leg lifts

Sled Push D/B 45/20

Row 1,000/900m

5 WB leglifts

Sled Push D/B 55/30

Ski 1,000/900m

Tues, Nov 5, 2019

WOD

1) 6 sets

GHD Holds/ Lsits

30 sec hold/1 min rest

2) Bench Press

5 x 4 all sets same

3) For Time

30 S2O Rx1 115/85, Rx2 95/65, Rx3 75/55

Row 500/450m

15 Burpees

20 S2O

Row 250/225m

10 Burpees

10 S2O

Row 125/110m

5 Burpees

Mon, Nov 4, 2019

WOD

1) 8 min amrap

Ski 150/135m

15 KB swings 53/35#
15 air squats

2) Front squat

5 x 4 ascending

3) 3 RFT

GHDSU Rx1 20, Rx2 17, Rx3 14

Wallball Rx1 20, Rx2 17, Rx3 14

Deadlift Rx1 20, Rx2 17, Rx3 14

Run 200m

Fri, Nov 1, 2019

WOD (Time Cap 20 mins)

1) 20.4 CroosFit Open

30 Box Jumps 24/20#
15 Clean/Jerks 95/65

30 Box Jumps
15 Clean/Jerks 135/85

30 Box jumps

10 Clean/Jerks 185/115

30 One legged Squats

10 Clean/Jerks 225/145

30 One legged Squats

5 Clean/Jerks 275/175

30 One legged Squats

5 Clean/Jerks 315/205

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

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

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

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)