Fri, Dec 18, 2020

WOD

1) DB Fran

21,15,9 reps

DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20

Pullups

2) Bench Press

7 x 4 ascending

3) 10 min amrap

Row 150/135m

Peg Board Rx1 2, Rx2 1, Rx3 10/7 strict Pullups

Ski 150/135m

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

THURS, Dec 17,2020

WOD

1) 6 min emom (both movements in min)

6 PWR cleans- TNG - if u drop bar or pause at set up, add 5 burpees to be done at end

Rx1 155/105, Rx2 135/95, Rx3 115/75

6 Bar Facing Burpees Rx2 5, Rx3 4

2) Deadlift

7 x 3 ascending

3) 3 RFT
Run 200m

T2B Rx1 20, Rx2 15, Rx3 10

Air squats Rx1 30, Rx2 25, Rx3 20

WED, DEC 16, 2020

WOD

1) 3 RFT

Bike .6/.5

10 Slamball Step Over 100/70#(pick Slamball up throw it over the Box then step up and over to the other side and repeat)

Row 350/315m

10 Slamball Step Over 100/70#

Ski 350/315m

10 Slamball Step Over 100/70#

FRI, DEC 11, 2020

WOD

1) 9 min emom

T2B Rx1 20, Rx2 15, Rx3 10

Rope climb Rx1 1LL/2RC, Rx2 3RC, Rx3 2RC

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

2) Bench Press

6 x 3 ascending

3) 4 RFT

Run 200m

10 Pwr Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75

10 Bar facing Burpees

Thurs, Dec 10, 2020

WOD

1) 6 min Emom

10 Front Rack Fwd Lunges

Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Backsquat - Pause squats

6 x 2 ascending pause for 5 sec in bottom

3) Rounds for Time

Rx1 4 RNds, Rx2 3 Rnds, Rx3 2 Rnds

50 Wallballs 20/14

150 Dus (3 x 1 singles = scale)

50 Kb swings 53/35

Tues, Dec 8, 2020

WOD

1) 3 RFT

Pullups Rx1 25, Rx2 20, Rx3 15

Bike Rx1 25/20cals, Rx2 20/16cals, Rx3 15/12cals

2) Pushpress

6 x 3 ascending

3) 2 RFT

Pushups Rx1 25/15, Rx2/3 20/10

Kb Hang Hi Pull Rx1 25, Rx2 20, Rx3 15 70/53#

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

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

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