Thurs, Nov 19, 2020
WOD
1) 3 RFT
Sled Push D/B 45/25#
20 Deadlifts Rx1 275/185, Rx2 245/165, Rx3 205/145
2) 3 RFT
Run 200m
8 Squat cleans Rx1 165/105, Rx2 135/95 Rx3 115/75
3) For Time
Bike 100/80 cals
WED, Nov 18, 2020
WOD
1) For Time
Buy In -100 sit-ups
2 Rounds
Run 200m
25 Box
Row 250/225m
25 Slamball 70/50
Ski 250/225m
25 Pullups
cash out - 100 sit-ups
Tues, NoV 17, 2020
WOD
1) 3 RFT
25 KB swings 53/35 #
25 Hspus (sub = 25/20 push-ups)
25 Situps
2) PushPress
6 x 3 ascending
3) For Time
Row 1000/900m
1 min rest
Ski 1000/900m
Mon, Nov 16, 2020
WOD
1) 5 min Emom
Squat cleans Rx1 165/125, Rx2 135/95, Rx3 115/75
2) Backsquat
6 x 3 same @ 80% 1RM
3) 2 RFT
Run 200m
15 T2B
10 Burpee Box Overs
Row 250/225m
Fri, Nov 13, 2020
WOD
1) 2 RFT
T2B Rx1 20, Rx2 15, Rx3 10
Rope climb Rx1 4, Rx2 3, Rx3 2
HSPU Rx1 20, Rx2 10, Rx3 push-ups 20/15
2) Bench Press
6 x 2 ascending
pause 3 seconds
3) For Time
15 C/J Rx1 185/125, Rx2 155/105, Rx3 135/95
Thurs, Nov 12, 2020
Afternoon & Evening Classes
1) 3 RFT
10 Backsquat / 10 burpees
Rx1 225/155, Rx2 185/125, Rx3 155/105
2) Deadlift
3 x 10 TNG ascending
3) 5 mins
Max Cals - Row
WED, Nov 11, 2020
WOD
1) 3 RFT (35 min cap)
Run 400m
push sled D/B 45/25#
Bike 1/.9 mi
25 Kb swings 53/35#
Row 500/450m
25 Box jump overs 24/20
Ski 500/450m
Push Sled D/B 45/25#
Tues, Nov 10, 2020
WOD
1) For Reps and Distance - 7 min Cap
5 min ME - S2O then Row Max distance
Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Bar Complex
2 push jerk /1 split/ 2 Pushpress
6 x ascending
3) Power Snatch
15 mins - work to heavy triple - TNG
Mon, Nov 9, 2020
WOD
1) 3 RFT
Wallballs Rx1 30, Rx2 25. Rx3 20
Target Burpees Rx1 20, Rx2 15, Rx3 10
2) Backsquat
6 x 2 ascending w/ 3 sec pause in bottom each rep
3) 3 RFT
Bike 20/16 cals
10 Slamball O/S Rx1 150/100, Rx2 100/70, Rx3 70/50
Fri, Nov 6, 2020
WOD
1) For Time
C2B Pullups Rx1 50, Rx2 25, Rx3 25 Pullups
rest 1 min
Bar Mups Rx1 25, Rx2 C2B 25, Rx3 25 Pullups
2) Bench Press
5 x 5 - same
3) 3 RFT
Ski 250/225m
10 Sumo Hi Pull Rx1 115/80, Rx2 95/65, Rx3 75/55 - TNG ( if u drop ur bar = 5 burpees)
Tues, Nov 5, 2020
WOD
1) 4 RFT
10 Deadlift Rx1 275/185, Rx2 245/165, Rx3 205/145
15 Box Jump Overs 24/20
2) Squat Clean
6 x 3 TNG - ascending
3) 5 RFT
Run 75m (cone at edge of street)
15 Situps
Row 150/135m
WeD, Nov 4, 2020
WOD
1) Pick ur Poison
For Max Distance
30 mins of:
Bike
or
Row
or
Ski
Tues, Nov 3, 2020
WOD
1) 3 RFT
15/12 cal Row
15 S2O Rx1 155/105, Rx2 135/95. Rx3 115/75
2) Shoulder Press
6 x 2 ascending
3) 2 RFT
2 x Sled Pull D/B 25/Empty
Ski 500/450m
20 DB one arm Snatch (alt) Rx1 50/35. Rx2 40/25, Rx3 35/20
Mon, Nov 2, 2020
WOD
1) 9 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3 14
Kb swings Rx1 20, Rx2 17, Rx3 14
2) Backsquat
5 x 5 same
3) 3 RFT
Run 400m
5 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Pwr Clean - Same
15 Deadlift - Same
Thurs, Oct 30, 2020
WOD
1) 3 RFT
Run 200m
1 Rope Climb
5 c/J RX1 185/125, Rx2 155/105, Rx3 125/85
2) Bench Press/Strict Pullups SuperSet
10, 9, 8, 7, 6,
3) For Time - 8 min cap
Pushups Rx1 200/140, Rx2 150/105, Rx3 125/85
Thurs, OCT 29, 2020
WOD
1) 5 min emom
6 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 135/95
2) Front Squat
6 x 3 ascending
3) 3 RFT
Row
20/16 cals
rest 30 seconds
WeD, OCT 28, 2020
WOD
1) For Time
Bike 5/4.5 miles
then
2 Rnds
Sled Push D/B 45/25#
Yoke D/B
then
3 Rnds
Run 200m
Row 250/225m
Ski 250/225m
then
100 situps
Tues, Oct 27, 2020
WOD
1) Shoulder Press
6 x 3 ascending
2) 3 RFT
Run 400m
20 Hspus Rx2 20/15 push ups Rx3 15/10 push-ups
Ski 500/450m
15 Hang Pwr. Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Mon, Oct 26, 2020
WOD
1) 3 RFT
25 Wallballs
20 Pullups
15 GHDSU
2) Backsquat
6 x 3 ascending
3) 4 RFT
Row 15/12 cals
15 Deadlift Rx1 225/155, Rx2 205/140, Rx3 185/125
15 Box Jumps 30/24
Fri, OCT 23, 2020
WOD
1) 15 mins
work to Heavy single
Pwr Clean
2)Bench Press
7 x 3 ascending
3) 12 min amrap
Run 200m
10 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Burpee over Bar