Mon, Dec 7, 2020

WOD

Bang And Clang

4 RFT - Every 1:30 change movements

10 Backsquat Rx1 225/155, Rx2 185/125, Rx3 155/105 (out of rack)

20 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

5 Clean Rx1 225/155, Rx2 185/125, Rx3 155/105

2) 3 RFT

Row 50/40 cals

1 min rest

3) 3 RFT

15 WB leg lifts 20/14#

1 min rest

Fri, Dec 4, 2020

WOD

1) 3 RFT

Rope Climbs Rx1 2 LL , Rx2 4 , Rx3 3

15 S2O Rx1 155/105, Rx2 135/85, Rx3 115/75

Run 400m

2) Bench Press

7 x 3 ascending

3) Bench Tabata

Rx1 115/65, Rx2 95/55, Rx3 85/45

Thurs, Dec 3, 2020

WOD

1) For Time

Spaghetti Legs

3 Rnds

30 sec ME / 30 sec rest - Backsquat

Rx1 185/125, Rx2 155/105, Rx3 135/95

After 3rd Round of squats (no rest in 3rd round)

Then 50 Wallballs 20/14#

2) L-sit

4 x 30 sec / 1 min rest

3) 3 RFT

10 Box jumps 24/20#

10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

10 Bar Over Burpees

wED, DEC 2, 2020

WOD

1) For Time

Bike 1/.9 mi

Row 500/450m

Ski 500/450m

5 Rnds Cindy Rx2 4 Rnds, Rx3 3 Rnds

Cindy = 5 Pullups, 10 push-ups, 15 air squats

Bike 1/.9 mi

Row 500/450m

Ski 500/450m

5 Rnds DT Rx2 4 Rnds , Rx3 3 Rnds

DT = 12 DL, 9 Hang Clean, 6 S2O 115/75#

Bike 1/.9 mi

Row 500/450m

Ski 500/450m

50 Sit-ups

Tues, Dec 1 , 2020

WOD

1) 2 RFT

HSPU Rx1 25, Rx2 15, Rx3 25/15 push-ups

Bar Muscle Ups Rx1 10, Rx2 5, Rx3 10 C2B Pullups

2) Pushpress

2 x 10 same 60%1RM

2 x 8 same 70%1RM

3) 9 min amrap

Sumo Hi pull Rx1 15, Rx2 12, Rx3 10 135/95#

Dus Rx1 100, Rx2 50, Rx3 200 singles

HSW Rx1 80ft, Rx2 40ft, Rx3 crab walk 40ft

Mon, Nov 30, 2020

WOD

1) 3 RFT

T2B Rx1 15, Rx2 12, Rx3 10

Burpee Box Overs Rx1 10, Rx2 8, Rx2 6

Bike cals Rx1 15/12, Rx2 12/10, Rx3 10/8

2) Backsquat

2 x 10 60%1RM

2 x 8 70%1RM

3) 12 min

Every 3 mins

1 Pwr clean / Row cals 10/8 / 1 Pwr Clean

Rx1 245/170, Rx2 215/150, Rx3 185/125

Fri, Nov 27, 2020

(8am and 9am classes only today)

WOD

1) 9 min Emom

Pullups Rx1 20, Rx2 15, Rx3 10

S2O Rx1 20, Rx2 15, Rx3 10 115/75#

Ski cals Rx1 18/15, Rx2 15/12, Rx3 12/10

2) Bench Press

6 x 4 ascending

3) 3 RFT

10 Pwr. Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

Dus Rx1 100, Rx2 50, Rx3 200 singles

WeD, NOV 25, 2020

WOD

2 RFT

25 GHDSU

25 Back ext

Run 800m

10 Slamball O/S 70/50

Slamball lunge 80ft

Bike 2/1.8m

10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

10 Thrusters

Row 1,000/900m

Tues, Nov 24, 2020

WOD

1) Shoulder Press

5 x 3 ascending

2) 2 RFT

15 Pullups

20 One arm DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

25 Ski cals

3) 3 RFT

30 Kb swing Rx1 60/44, Rx2 53/35, Rx3 44/26

20 S2O w/KB switch hands every 5 reps

Mon, Nov 23, 2020

WOD

1) For Time

50 Wallballs Rx1 30/20, Rx2 20/14

50 Sit-ups

40 Wallballs

40 sit-ups

30 Wallballs

30 sit-ups

2) Backsquat

5 x 3 ascending

3) 2 RFT

Run 400m

10 PWR Clean Rx1 185/125, Rx2 155/105, Rx3 135/95

15 Box jumps 24/20

Fri, Nov 20, 2020

WOD

1) 9 min amrap

50 Dus

12 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

2) Bench Press

2 x 6 same

2 x 5 same

2 x 4 same

3) 10 RFT

10 Pullups

15/10 Push-ups

5 Burpees

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