Thurs, Aug 19,2021

WOD

1) 3 RFT

15 DB step up Rx1 50/35, Rx2 40/25, Rx3 35/20 (everyone 20” Box)

15 DB DL

15 DB Hang Clean

2)Backsquat

7 x 3 88% 1RM

3) 8 min amrap

Double Unders Rx1 50, Rx2 25, Rx3 100 singles

15 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55

Tues, Aug 17, 2021

WOD

1) 3 RFT

30 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Run 200m

2) Snatch (squat snatch if you can)

7 x 3 ascending

3) 9 min amrap

Ski 250/225m

25 KB swings Rx1 70/53. Rx2 62/44, Rx3 53/35

Fri, Aug 13, 2021

WOD

1) 4 RFT

Bike 20/16 cals

Dubs Rx1 80, Rx2 40, Rx3 100 singles

2) Bench Press

5 x 5 same 75%1RM

3) 12 min amrap

Ski 250/225m

Box Jump Rx1 20, Rx2 16, Rx3 12

HSPUs Rx1 10, Rx2 5, Rx3 10/8 push-ups

Tues, Aug 10, 2021

WOD

1) 3 RFT

C2B Pullups Rx1 25, Rx2 18, Rx3 18 Pullups

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

2) Push Press

5 x 5 ascending

3) 11 min amrap

10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Bar facing Burpees

Ski 250/225m

Mon, Aug 9, 2021

WOD

1) 12 min Emom

wallballs Rx1 20, Rx2 17, Rx3 14

GHDSU Rx1 20, Rx2 17, Rx3 14

10 FRack Lunges Rx1 185/135, Rx2 155/105 Rx3 115/65

2) Backsquat

5 x 5 82%1RM

3)For Time

Row 1,000/900m

Fri, Aug 6, 2021

WOD

1) 3 RFT

Peg board Rx1 2, Rx2 1, Rx3 RC

12 Single arm DB pushpress Rx1 50/35, Rx2 40/25, Rx3 35/20

Back extensions Rx1 30, Rx2 25, Rx 3 20

2)Bench Press

10,8,6,4

3) 2RFT

Row 20/16 cals

10 Slamballs Rx1 100/70, Rx2 70/50, Rx3 50/30

30 KB swing Rx1 70/53, Rx2 62/44, Rx3 53/35

Thurs, Aug 5, 2021

WOD

1)10 min amrap

5 Rx1 Hspus, Rx2 5 push-ups
10 Pullups

15 air squats

2) Backsquat

4 x 7 @ 77%1RM

3) Pwr Clean /Burpee ladder

E2MOM - Min 4Rnds

Reps start at 4 reps per movement

Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 95/65

Bar facing Burpees

add 2 reps per movement every 2 mins until you can’t complete

Wed, Aug 4, 2021

WOD

For Time (40min cap)

Ski 1,000/900m

Dus Rx1 100, Rx2,50, Rx3 200 singles

Ski 500/450m

same

Ski 250/225m

Bike 2/1.8 m

Wallballs Rx1 30, Rx2 25, Rx3 15 20/14#
Bike 1/.9 m

same

Bike .5/.4 m

Row 1,000/900m

30 DB Snatches Rx1 50/35, Rx2 40/25, Rx3 35/20

Row 500/450m

same

Row 250/225m

Tues, Aug 3, 2021

WOD

1) For Time

Rx1 50 C2B, Rx2 50 Pullups, Rx3 25 Pullups

start with 3 Burpees then every min on min 3 Burpees

2) Push Jerk

5 x 3 ascending

3) CFG event 9

21/15/9

Bike Cals

Pwr Snatches Rx1 155/105, Rx2 95/65, Rx3 75/55

Mon, Aug 2, 2021

WOD

1) 3 RFT

15 WB GHDSU Rx1 30/20, Rx2 20/14, Rx3 14/10

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

2) Backsquat

4 x 7 75% 1RM

3) 2 RFT

Box jump 24/20” Rx1 25, Rx2 20, Rx3 15

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

Fri, July 30, 2021

WOD

1) Lsit / Row Sprints

Every 2 Mins for 10 mins do :

30 sec Lsit hold

then 1:30 to Row 150/135m

2) Bench Press

5 x 5 same 80% 1RM

3) Age Group Games Wkout 2 (Kinda Christine had 20 ft Rope)

5 Rnds

RC Rx1 LL (First 2 Rnds do 2 LL RC) then Rounds 3-5 1 LL RC , Rx2 First 2 Rounds do 1 LL RC then 2 RC for Rounds 3 -5, Rx3 2 RC

5 Deadlift Rx1 345/215 Rx2 315/175, Rx3 255/155

Thurs, July 29, 2021

WOD

1) 3 RFT

Row 400/360m

Air Squats Rx1 35, Rx2 30, Rx3 25

2) Backsquat

4 x 7 @ 73% 1RM

3) 3 RFT

5 Bar facing Burpees

10 Fr Rack Lunges Rx1 185/125, Rx3 155/105, Rx3 125/85

5 Pwr Snatch

WED, July 28, 2021

WOD

For Time

Bike 2/1.8 miles

15 Wallballs Rx1 30/20, Rx2/3 20/14

Row 1500/1350m

15 GHDSU

Ski 1,500/1,350m

15 Burpees

Bike 1.5/1.3

10 Wallballs

Row 1,000/900m

10 GHDSU

Ski 1,000/900

10 Burpee

Bike .5/.4

5 Wallballs

Row 500/450m

5 GHDSU

Ski 500/450m

5 Burpees

Tues, July 27, 2021

WOD

1) 10 min amrap

15 Situps

10 Pullups

5 push-ups

2)BB complex

2 Push Press/ 2 Push Jerk / 1 Split Jerk

7 x ascending

3) 3 RFT

20 DB one arm Snatch Rx1 70/50, Rx2 50/35 Rx3 40/25

Ski 250/225M

Mon, July 26, 2021

WOD

1) 2 RFT

10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

Row 500/450m

Burpee Box Over Rx1 10, Rx2 8, Rx3 6

2)Backsquat

4 x 7 @ 71% same

3) 2 RFT

Sled Push D/B 45/25#

Run 400M

T2B Rx1 25, Rx2 20, Rx3 15

Fri, July 23Rd, 2021

WOD

1) For Time

Row 1,000/900m

2 mins rest

SKi 1,000/900m

2) Bench Press

3 x 4 ascending

3 x 3 Same

3) GHD Holds

5 x 1 min hold

30 sec rest in between

Rx1 45/25, Rx2 25/15, Rx3 BW