Thurs, July 22, 2021
WOD
1) 3 RFT
Row 250/225m
25 Air squats
25 GHDSUs
2) Squat Snatch
6 x 3 TNG ascending
if you can’t Squat Snatch/ Squat Clean
3) Backsquat
3 x 10 @69%1RM
Wed, July 21, 2021
WOD
2 RFT
Run 400m
100 Dus Rx2 50 Dus Rx3 200 singles
Row 500/450m
30 WAllballs Rx2 25, Rx3 20
Ski 500/450m
30 Kb swing Rx2 25, Rx3 20
Bike 1/.9 mile
10 Burpees
Tues, July 20, 2021
WOD
1) 2RFT
50 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
40 T2B Rx2 30 Rx3 20
30 Pullups Rx2 20 Rx3 10
20 Hspus Rx2 10, Rx3 20 push-ups
2) Split Jerk
7 x 1 ascending
Mon, July 19, 2021
WOD
1) For Time
50 Wallballs Rx1 30/20, Rx2 20/14
Every min stop and do 3 Burpees
2) Backsquat
3 x 10 @67% 1 RM
3) 2 RFT
Row 25/20cals
T2B Rx1 25, Rx2 20, Rx3 15
10 Slamballs O/S Rx1 150/100, Rx2 100/70, Rx3 70/50
10 Box Step Ups w/ Slamball 24/20”
Fri, July 16, 2021
WOD
1) 3 RFT
Run 200m
10 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Sumo Hi Pull
2) Bench Press
3 x 10 same
3) 3 RFT
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
Pull Sled D/B 25/Empty
Ski 250/225m
Thurs, July 15, 2021
WOD
1) 3 RNDs
Row 500m
8 Burpees over Rower
2) Backsquat wk 1
3 x 10 @ 65%1RM same weight
3) 2 RFT
Bike cals25/20
15 Slamballs 70/50#
WED, July 14, 2021
WOD
1) For Time
Run 800m w/sandbag Rx1 50/40, Rx2 40/30, Rx3 30/20 (Wallball)
Lunges w/sandbag D/B Rx1 50/40, Rx2 40/30, Rx3 30/20 (wallball)
Row 1,000/900m
50 Air squats sandbag Rx1 50/40, Rx2 40/30, Rx30/20
Ski 1,000/900m
50 Situps sandbag Rx1 50/40, Rx2 40/30, Rx3 30/20
Tues, July 13, 2021
WOD
1) Push Press
5 x 4 ascending
2) 3 RFT
T2B Rx1 25,Rx2 20, Rx3 15
HSPU Rx1 20, Rx2 15, Rx3 15 push-ups
10 S2O Rx1 155/105, Rx2 135/95 Rx3 115/75
Rope Climbs Rx1 4, Rx2 3, Rx3 2
mon, July 12th, 2021
WOD
1) 9 min Emom
Wallballs Rx1 20(30/20#) Rx2 20 (20/14#) Rx3 17
10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Backsquat (Going to use this # for Squat cycle)
Work up to Heavy single
3) 3 RFT
10 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/165
15 Box jumps Overs 24/20”
Fri, July 9, 2021
WOD
1) L sits
5 x 30 sec holds
1 min rest between
2) Bench Press
6 x 2 ascending
3) 3RFT
Row 200/180m
Peg Board Rx1 1 , Rx2 1 RC LL , Rx3 1 RC
10 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Bar facing burpees
Ski 200/180m
Thurs, July 8, 2021
WOD
1) 9 min Emom
Air Squats Rx1 30, Rx2 25, Rx3 20
Sit ups Rx1 30, Rx2 25, Rx3 20
pullups Rx1 25, Rx2 20, Rx3 15
2)Backsquat
6 x 2 ascending
3) 2 RFT
15 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
Dus Rx1 150,Rx2 100, Rx3 300 singles
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