Fri, Oct 9, 2020
WOD
1) Helen
3 RFT
Run 400m
21 KB swings
12 Pullups
2) Bench Press
4 x 10 ascending
3) GHD Holds
4 x 30 sec holds w/1 min rest
Thurs, OcT 8, 2020
WOD
1) 3RFT
50 Wallballs
15 T2B
2) For Time
25 Thrusters Rx1 165/115, Rx2 135/95, Rx3 115/75
25 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50
25 DB Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
3) For Time
Row 50/40 cals
Wed, Oct 7, 2020
WOD
1) For Time
Buy In - 50 BK extn
3 Rounds
Run 400m
Sled Push D/B 45/25#
Row 500/450m
Sled Pull D/B 45/25#
Cash Out - 50 GHDSUs
Tues, OCT 6, 2020
WOD
1) Every set should increase weight
3 x 3 Shoulder Press ascending
3 x 3 Push Press ascending
3 x 3 Push jerk ascending
2) 12 min amrap
Dus 50 , scale - 50 plate jumps keep hands above shoulders
Ski 250/225m
10 PowerSnatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Mon, Oct 5, 2020
WOD
1) 4RFT
Row 250/225m
30 sec rest
Run 200m
30 sec rest
2) Pwr clean/Back squat - Super set
6 x 3/2 ascending
3) 3 RFT
10 Burpee Box jump overs 24/20
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
15 T2B
Fri, Oct 2, 2020
WOD
1) 4 RFT
Run 200m
Pullups Rx1 25, Rx2 20, Rx3 15
10 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
Bike .5/.4 mi
2) Bench Press
6 x 3 ascending
Thurs, OCt 1, 2020
WOD
1) Topsy Turvy
5 RFT (15 min cap)
Row 15/12 cals
HSW 20 ft Rx2 Crab walks (feet first)
10 Box jump overs 24/20 Rx2 Step Overs
HSW 20 ft
2) Backsquat / Pwr clean (Super Set)
6 x 3 / 2 ascending
3) Ski Sprint
75/60 cals
WED, Sept 30, 2020
WOD
1) 30 min amrap
Run 800m
Sled Push D/B 45/25#
Row 1,000/900m
Sled Drag Bkwds 200m (2 laps around turf) 45/25#
Tues, Sept 29,2020
WOD
1) 9 min amrap
Ski 400/360m
Sumo Hi Pull 115/75# Rx1 20, Rx2 17, Rx3 14
2) BB complex
1 Push Press/ 1 Push Jerk / 1 Split Jerk
6 x ascending
3) 9 min amrap
Row 400/360m
20 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65 (Out of Rack)
Mon, Sept 28, 2020
WOD
1) 3 min Emom
10 Fr Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
3 min rest
3 min Emom
5 Squat Cleans Rx1 185/125, Rx2 145/105, Rx3 125/85
2) Deadlift
5 x 5 ascending
3) 3RFT
Box over burpees Rx1 12, Rx2 9, Rx3 6
GHDSU Rx1 35, Rx2 30, Rx3 25
Power Snatch 115/75# Rx1 10, Rx2 7, Rx3 4
FRI, SEPT 25, 2020
WOD
1) 3 RFT
Row 20/16 cals
25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Ski cals 20/16 cals
2) Bench Press
7 x 4 ascending
3) 3 RFT
Rope Climbs Rx1 3, Rx2 2, Rx3 1
5 Pwr Clean Rx1 225/160, Rx2 195/125, Rx3 165/105
Thurs,Sept 24, 2020
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) GCG - wkout #6
My Wallball Hurts
8 min amrap
50 HSPU Rx2 40 DB push press 35/25#
50 DB Snatch Rx1 50/35, Rx2 35/25
50 Wallball Rx2 40 20/14#
50 OH squats 115/85, Rx2
3) Let’s Be Frank - GCG wkout #7
21 Thruster 95/65, Rx2 65/35
21 Pullups Rx2 21 Pullups
15 Thrusters Rx1 115/85, Rx2 85/55
15 C2B Pullups Rx2 15 Pullups
9 Thrusters Rx1 135/95 Rx2 105/75
9 Bar Mups Rx2 9 Pullups
WEd, Sept 23, 2020
WOD
Nasty Nancy - wkout #5 2020 Cfit Games
5 RFT
5 - Run 500m
15 OH squat Rx1 185/125, Rx2 155/105, Rx3 135/95 (sub Front squat for OH squat)
15 Bar facing Burpees
Tues, Sept 22, 2020
WOD
1) For Time
Row 1,000/900 m
2) Split Jerk
7 x 1 ascending
3) Damn Diane
3 RFT
15 Deadlifts Rx1 315/205, Rx2 275/175, Rx3 245/145
15 Deficit HSPU Rx1 strict, Rx2 Kipping Hspus, Rx3 25/18 push-ups
Deficit 3.5/2 inches
Mon, Sept 21, 2020
WOD
1) 9 min Emom
Wallballs Rx1 18, Rx2 16, Rx3 14 20/14#
Box jumps same as above 24/20
Dus Rx1 65, Rx2 50, Rx 65 singles
2) Backsquat
5 x 4 ascending
3) Friendly Fran
3 Rnds
21 Thrusters Rx1 105/85, Rx2 95/65, Rx3 15 Thrusters
21 C2B Pullups Rx2 Pullups Rx3 15 Pullups
Fri, Sept 18, 2020
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) Bench Press
3 x 3 ascending
3 x 2 ascending
3) GCG wk#4
50 Dus
10 Burpees over Bar
20 Sumo Hi Pull 105/75#
30 Pistols
100 Dus
30 Pistols
20 Sumo Hi Pull 105/75#
10 Burpees over Bar
50 Dus
Thurs, Sept 17, 2020
WOD
1) Front squat
3 x 3 ascending
Backsquat
3 x 3 ascending
2) GCG The Couplet
12 Snatch Rx1 95/65 SC 75/45
12 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Snatch Rx1 115/85 SC 95/65
10 Devil Press - same
8 Snatch 135/105 SC 115/85
8 Devil Press
6 Snatch 155/125 SC 135/10(
6 Devil Press
4 Snatch 175/145 SC 155/125
4 Devil Press
WED, Sept 16, 2020
WOD
For Time
Run w/WB 400m Rx1 30/20, Rx2 20/14, Rx3 14/10
50 Bk extn
Run w/WB 400m
50 walking Lunges
Run w/WB 400m
50 Box jumps
Run w/WB 400m
50 Burpees
Run w/WB 400m
50 GHDSU
Tues, SEPT 15, 2020
WOD
1) Happy Shoulders
For Time
Ski 750/675m
HSW Rx1 160ft, Rx2 80ft Rx3 80ft crab walk feet forward
25 OH squat Rx1 155/110, 135/95, Rx2 115/75,
Peg Board Rx1 4, Rx2 2, Rx3 20 strict Pullups
25 Squat Snatch Rx1 155/110, Rx2 135/95, Rx3 115/75
HSPU Rx1 50, Rx2 35, Rx3 50/35 push-ups
K2E Rx1 50, Rx2 35, Rx3 25
25 S2O Rx1 155/110, Rx2 135/95, Rx3 115/75
Row 750/675m
Mon, Sept 14, 2020
WOD
1) 4 min emom
Squat Cleans Rx1 165/120, Rx2 135/95, Rx3 115/75
2 min rest
4 min emom
Front Rack Lunges - same
2) Backsquat
6 x 3 ascending
3) 2 RFT
Row 500/450m
GHDSU Rx1 35, Rx2 30, Rx3 25
10 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50
Pistols Rx1 20, Rx2 10, Rx3 Scale to Box