Thurs, Sept 16, 2021

WOD

1) 11 min Amrap

15 Thruster DB Rx1 50/35, Rx2 40/25, Rx3 35/20

T2B Rx1 25, Rx2 20, Rx3 15

Dus Rx1 50, Rx2 25, Rx3 100 Singles

2)Front Squat

5 x 5 ascending

3) 2 RFT

Burpee Box Overs Rx1 20, Rx2 16, Rx3 12

Row 20/16 cals

Tues, Sept 14, 2021

WOD

1) 3 RFT

C2B Rx1 18, Rx2 12, Rx3 15 Pullups

8 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

8 Burpees over the Bar

2)Snatch

7,6,5,4,3,2,1 - TNG - ascending

Squat Snatch if you can

3) 5 mins ME
pushups

2 mins rest

5 mins ME

Situps

Fri, Sept 10, 2021

WOD

1) 6 min Emom

Lsit - 30 sec hold - odd min

Ski Cals Rx1 14/12 Rx2 12/10, Rx3 10/8- even min

2) Bench Press

5 x 4 ascending

3) 3 RFT

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

Bar facing burpees Rx1 12, Rx2 10, Rx3 8

10 S2O - same

Thurs, Sept 9, 2021

WOD

1) For Time

75 Wallballs

Start with 3 burpees then Every min do 3 burpees until 75 Wallballs are completed

Rx1 30/20, Rx2 20/14, Rx3 14/10

2) Front Squat

6 x 3 ascending

3) 3 RFT

20 Deadlifts Rx1 225/155, Rx2 185/125, Rx3 155/105

20 Box jump overs 24/20

Mon, Sept 6

Hero WOD (Kabul 13)

Remembering the 13 service members who gave their life on 8/26/21 for their Country at the Hamid Karzia International Airport in Afghanistan.

26 Burpees

Row /Ski /Run (2,000m)

2,021m

then :

13 Rounds

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

8 GHDSU

8 Box jump 24/20

8 WBs Rx1 30/20, Rx2 20/14,

Fri, Sept 3, 2021

WOD

1) 8 min amrap

Bar Mups Rx1 10, Rx2 5, Rx3 3 RC

10 Box over Burpees

2)Bench Press

10, 9, 8, 7, 6, 5, 4 reps

ascending

3) For Time

Ski

Damper setting Guys 10/Girls 9

Rx1 100/80, Rx2 85/68, Rx3 70/56

Tues, Aug 31, 2021

1) Push Press

5 x 5 ascending

2) “Peazy”

Tribute workout to my Soulmate on her birthday. Who came to love CrossFit to enjoy with her friends and family.
8 Rnds

Run 200m

C2B Pullups Rx1 15, Rx2 10, Rx3 10 Pullups

DUs Rx1 50, Rx2 25, Rx3 100 singles

HSPus Rx1 15, Rx2 10, Rx3 15/10 push-ups

Significance:

8 Rnds - her birth month

Run - she did not enjoy running, but it makes me smile remembering always pointing out to her that unique head tilt of hers as she ran. I made it a short run, babe.

Dus - 50 reps for her final age and remembering the looks I would get judging these for her during every open. She would let me know for days about the jump rope whip marks on her legs.

C2B / Hspus - two movements she was very proud that she had in her Toolbox.

Mon, Aug 30, 2021

WOD

1) 1 RM Backsquat

2)3 RFT

Run 400m

15 Box jumps

10 Hang Pwr Cleans Rx1 155/105, Rx2 135/85, Rx3 115/65

3) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10

20 Single arm DB OH Squat Rx1 50/35, Rx2 40/25, Rx3 35/20

Fri, Aug 27, 2021

WOD

1) 3 RFT

Bike 1/.9m

21 Kb swings 53/35

12 Pullups

2)Bench Press

6 x 4 ascending

3) For Time

Ski 1,000/900m

Start with 5 burpees then every min do 5 burpees until complete the distance

Thurs,Aug 26, 2021

WOD

1) 3 RFT

Row 250/225m

15 air squats

5 Burpees over rower

2)Backsquat (last session of squat cycle!)

7 x 3 same 92%1RM

3) 3 RFT

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

DBs Rx1 100, Rx2 50, Rx3 200 singles

Tues, Aug 24, 2021

WOD

1) 3 RFT

20 C2B Rx2 10 C2B Rx3 20 Pullups

15 Hang C/J Rx1 185/125, Rx2 155/105, Rx3 135/95

30 C2B

10 Hang C/J

40 C2B

5 Hang C/J

2) 3 RFT

Row 250/225m Rx1 10 damper setting, Rx2 8 damper, Rx3 6 damper

3 Rope climbs

Ski 250/225m same

Mon, Aug 23rd, 2021

WOD

1) 8 min Emom

14 front rack lunges Rx1 135/95, Rx2 115/75, Rx2 95/65

10 Sumo Hi pulls

2) Backsquat

7 x 3 same 90% 1RM

3) 3 RFT

10 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/160

10 burpee Box Overs 30/24

Fri, Aug 20, 2021

WOD

1) Lsit

5 x 30 sec hold w/1 min rest

2) Bench Press

7 x 3 ascending

3) 4 RFT

Pullups Rx1 25, Rx2 20, Rx3 15

Row 250/225m

12 S2O Rx1 165/115, Rx2 135/95, Rx3 115/75

Bar facing Burpees Rx1 10, Rx2 8, Rx3 6