WED, July 7, 2021
WOD
For Time
Bike 2.5/2.2 miles
20 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 1,500/1350m
DB Fr Rack Lunges 80ft
Ski 1,500/1,350m
20 Slamballs Rx1 100/70, Rx2/3 70/50
Wed, July 7, 2021
No morning Classes due to Severe Weather
We will assess and post regarding the 12:30 and Evening Classes
Tues, July 6, 2021
WOD
1) 6 min Emom
GHD Rx1 18, Rx2 15, Rx3 12
S2O Rx1 18, Rx2 15, Rx3 12 75/55# (out of Rack)
2) Push Press
6 x 3 ascending
3) 3 RFT
C2B Pullups Rx1 20, Rx2 12, Rx3 12 pullups
10 DB hang C/J Rx1 50/35, Rx2 40/25, Rx3 35/25
5 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50
Mon, July 5th, 2021
WOD
1) Happy Belated 245th Bday America
5 Rnds
1 Sled Push D/B 45/25
49 KB swings Rx1 70/53, 53/35#
245m Ski
49 Wallballs Rx1 30/20, 20/14
245m Row
Fri, July 2, 2021
WOD
1)Row intervals
4 x Row 500/400m
30 secs rest
2)Bench Press
6 x 3 ascending
3) For Time
5 Pwr Snatch Rx1 135/95 Rx2 115/75, Rx3 95/65
1 Rope Climbs Rx1 Legless, Rx2 RC, Rx3 RC
4 Pwr Snatch Rx1 155/115 Rx2 135/95 Rx3 115/85
2 Rope climbs Rx1 LL, Rx2 1 Ll/1 RC, Rx3 RC
3 Pwr Snatch Rx1 175/135, Rx2 145/105, Rx3 125/95
3 Rope Climbs Rx1 LL, Rx2 1 LL/2 RC, Rx3 RC
2 Pwr Snatch Rx1 195/135, Rx2 155/115, Rx3 135/105
4 Rope Climbs Rx1 LL, Rx2 1 LL/3RC, Rx3 RC
1 Pwr Snatch Rx1 215/155, Rx2 165/125, Rx3 145/115
5 Rope climbs Rx1 LL, Rx2 1 LL/4RC, Rx3 RC
Thurs,July 1, 2021
WOD
1) 3 RFT
25 One arm alt DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Burpee Box overs 24/20
2) Front Squat
6 x 3 ascending
3) 3RFT
GHDSU Rx1 30, Rx2 25, Rx3 20
10 Slamball Rx1 150/100, Rx2 100/70, Rx3 70/50
WED, June 30, 2021
WOD
Pick Your Poison (35 min)
Max Distance
Row
or
Bike
or
Ski
Tues, June 29, 2021
WOD
1) For Time (Time Cap 10 mins)
100 Kb swings 53/35
75 HSPUs - sub 75/60 push-ups
50 Pullups
2) Push Press
5 x 5 ascending
3) Pwr Clean
5 x 3 ascending TNG
Mon, June 28, 2021
WOD
1) 3RFT
30 WB Rx1 30/20, Rx2 20/14, Rx3 14/10
30 Box jumps
2) Backsquat
5 x 5 same at 75%1RM
3) 7 min amrap
Row 250/225m
8 Burpees over Rower
FRI, June 25, 2021
WOD
1) 5 Mins
30 sec work/ 30 sec rest
Max Pullups
2) Bench Press
2 x 15 same 65%1RM
3) 3RFT
Run 400m
21 KB swings 53/35#
12 S2O 115/75
Thurs, June 24, 2021
WOD
1)3RFT
12 DB step ups 24/20 Rx1 50/35, Rx2 40/25, Rx3 35/25 ( 2 DBs)
15/12 Bike cals
8 KB OH lunges (In place) 35/26 Rx2 26/20,
(2 KBs)
15/12 Bike Cals
2) Backsquat
2 x 15 same 65% 1RM
3) For Time
150 sit-ups
WED, June 23, 2021
WOD
Terrible twos
Run 2 miles
200 DUs
Row 2k
TuEs, June 22,2021
WOD
1) LSit
5 x 30 sec
1 min rest
2)BB complex
2 Push Press/2 Push Jerk/1 Split Jerk
6 x ascending
3) 10 min amrap
8 S2O Rx1 135/95 Rx2 115/75, Rx3 95/65
8 Hang Clean - Same
Ski 250/225m
Thurs, June 17,2021
WOD
1)4 RFT
15 T2B Rx2 10, Rx3 GHDSU 10
10 Squat Clean Rx1 165/115, Rx2 135/95, Rx3 115/75
2)Deadlift
6 x 3 ascending
3)For Time
Row 1,000/900m
WED, June 16, 2021
WOD
Vegas Heat 117 - It’s Hot AF
(Ruck Sympathy Run)
Run 800m w/14/10# WB
3 Sled Push D/B Empty/25#
Run 800m w/20/14# WB
2 Sled push D/B 25/45#
Run 800m w/30/20# WB
1 Sled Push D/B 50/99#
TuEs, June 15,2021
WOD
1) 5 RFT
20 DB snatch Rx1 60/40, Rx2 50/35, Rx3 35/25
10 Burpee Box overs
2)BB complex
2 Pushpress/2 Push Jerk/1 split jerk
6 x ascending
3) 7 min amrap
20 C2B Pullups Rx2 20 pullups
20/15 Push-ups
Mon, June 14, 2021
WOD
1) 15 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 70/53#
Row cals Rx1 20/16, Rx2 17/14, Rx3 14/11
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Backsquat
8 x 2 same at 80% (yes 8 sets /weight is light)
3) Run intervals
Run 800m
2 mins rest
Run 400m
1 min rest
Run 200m
Fri, June 11, 2021
WOD
1)Lsit 30 sec hold
1 min rest
2)Bench Press
5 x 5 same 80% 1RM
3)9 min amrap
Ski 250/225m
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75 Rx3 95/65
8 S2O
Thurs, June 10, 2021
WOD
1) 4 RFT
10 Power Cleans Rx1 165/115, Rx2 135.95, Rx3 115/75
10 DB OH lunges Rx1 50/35 Rx2 40/25, Rx3 35/20
2)Deadlift
5 x 3 ascending
3) 3 RFT
Run 200m
Sled push D/B 45/25
WED, June 9, 2021
WOD
1) 30 min cap
Rx1 6 Rnds, Rx2 5 Rnds, Rx3 4 Rnds
Bike 15/12 cals
15 Wallballs
Row 15/12 cals
15 GHDSU
Ski 15/12 cals
15 Box jumps 24/20