Tues, MArch 2, 2021

WOD

1) Open 20.1

10 RFT (15 min cap)

8 Ground to Overheads 95/65

10 Bar facing Burpees

2) Push Press

5 x 2 then 2 x 1 ascending

3) Sprints

Run 400m

1 min rest

Row 500/450m

1 min rest

Ski 500/450m

Mon, March 1, 2021

WOD

1) 9 min amrap

WB Rx1 20, Rx2 17, Rx3 14

Box jump Rx1 20, Rx2 17, Rx3 14

GHDSU Rx1 20, Rx2 17, Rx3 14

2) Backsquat

5 x 2 ascending then 1 Rep Max

3) 3 RFT

Row 500/450m

30 Kb swings Rx1 70/53, Rx2 53/35

Thurs, Feb 25 2021

WOD

1) Backsquat

6 x 3 ascending

2) 17.1 Open

20 min Cap

10 DB snatches 50/35# Sc 35/20#

15 Burpee Box jump overs 24/20 SC Burpee Box step up

20 DB snatches

15 Burpee Box jump overs

30 DB snatches

15 Burpee Box jump overs

40 DB snatches

15 Burpee Box jump overs

50 DB snatches

15 Burpee Box jump overs

Mon, Feb 22, 2021

WOD

1) 18.3 Open Wkout

14 min Cap

2 Rnds of:

100 Dus Scaled - 100 singles

20 OH squats 115/80 - 45/35#

100 Dus. 100 singles

12 Ring Mups Pullups

100 Dus 100 singles

20 DB one arm snatch 50/35 35/25#

100 Dus 100 singles

12 Bar Mups Pullups

2) Backsquat

4 x 4 ascending

Fri, Feb 19, 2021

WOD

1) 6 min Emom

Pullups Rx1 20, Rx2 15, Rx3 12

Target Burpees Rx1 12, Rx2 10, Rx3 8

2) Bench Press

5 x 5 ascending

3) 15.4 Open

8 mins of :

3 Hspus Rx2 6/4 push-ups

3 Cleans 185/125 Rx2 155/105

6 Hspus Rx2 12/8 push-ups

3 Cleans

9 Hspus Rx2 18/12 push-ups

3 Cleans

12 Hspus

6 Cleans 185/125, Rx2 155/105

15 Hspus

6 cleans

18 Hspus

6 cleans

21 Hspus

9 cleans 185/125. Rx2 155/105

THurs, Feb 18, 2021

WOD

1) Lsit

5 x 30 sec hold

w/ 1min rest

2) For Time

75 Wallballs

Rx 1 30/20# , Rx2 20/14#, Rx3 60 Wallballs 20/14#

3) 14.3 Open

8 min Amrap

10 Deadlift 135/95

15 Box jumps 24/20

15 Deadlift 185/135

15 Bix jumps

20 Deadlift 225/155

15 Box jumps

25 Deadlift 275/185

15 Box jumps

30 Deadlift 315/205

15 Box jumps

35 Deadlift 365/225

15 Box jumps

Tuesday,Feb 16,2021

WOD

1) 5 min

Pace ski for Distance

70% effort

1) Open 14.4 - 14 min Cap

60 cal Row

50 Toes to Bar

40 Wallballs 20/14

30 Pwr Cleans 135/95

20 Muscle Ups Rx2 Bar Mups, Rx3 C2B

10 mins Rest

2) Open 16.3

7 min

Complete as many rounds as possible of:

10 Pwr Snatch 75/55#

3 Bar Mups Rx2 C2B/ push-ups Rx3 Pullups/push-ups

Mon, FEB 15, 2021

WOD

1) 8 min Emom

6 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

10front Rack lunges

2) Backsquat

8,7,6,5,4

ascending

3) 3 RFT

Run 400m

1 Sled Push D/B

15 Box jumps 24/20

15 Kb swings 70/53#
15 GHDSUs

Fri, Feb 12, 2021

WOD

1) Bench Press

6 x 6 ascending

2) Fight Gone Bad

we will partner on this wkout and one partner will keep score for the other. Each rep is a point

Max reps in 17 mins

1 min Box jumps 24/20

1 min Push Press 75/55#
1 min Wallballs 20/14#
1 min Sumo Hi Pulls 75/55#
1 min Row cals

1 min Rest

Thurs, Feb 11, 2021

WOD

1) E2MOM

5 x every set add 10# and subtract 2 reps

12 Pwr cleans Rx1 185/125, Rx2 145/100, Rx3 115/75

2) Deadlift

6 x 6 ascending -TNG(work grip strength)

3) 3 RFT (Be Explosive)

KB swings 70/53# Rx1 15, Rx2 12, Rx3 9

Box jumps 34/28” Rx1 10, Rx2 8, Rx3 6

34 = 30” Box w/2 45# plates

28 = 24” ^^

Tues, FeB 9, 2021

WOD

1) 9 min EMOM

Sumo Hi Pull 95/65# Rx1 15, Rx2 12, Rx3 9

Devil Press DB 35/25 Rx1 12, Rx2 10, Rx3 8

Wallball leg raises 20/14# Rx1 12, Rx2 10, Rx3 8

2) Power Snatch

6 x 3 (TNG) ascending

3) For Time

3 RFT

Row 250/225m

8 Burpees over Rower

1 min rest Rx2 1:30 min rest Rx3 2 min

2 RFT

Ski 250/225m

8 Burpees

30 sec rest Rx2 1min, Rx3 1:30min

Run 400m

8 Burpees

Fri, Feb 5, 2021

WOD

1) Death by Pullups

Start at Rx10, Rx2 5 Rx3 1

Every min add Rx1 3, Rx2 2, Rx3 1,

Go till you can’t finish in that min

2) Bench Press

5 x 3 - 1 1/4 bench ascending

3) 5 RFT

Ski 10/8 cals

10/7 push-ups

5 DB Devil press Rx1 50/35, Rx2 40/25, Rx3 35/20

THURS, FEB 4, 2021

WOD

1) 9 min Emom

GHDSU Rx1 20, Rx2 17, Rx3 14

6 Squat Cleans Rx1 185/125, Rx2 155/105, Rx3 135/95

25 Deadlift - same as above

2) Backsquat

5 x 3 - 1 1/4 squats

3) For Time

50/40 cals - Bike

50/40 cals - Row

50/40 cals - Ski