Mon, Sept 27, 2021

WOD

1) 3 RFT

T2B Rx1 20, Rx2 15, Rx3 10

Burpee Box Overs Rx1 12, Rx3 10, Rx3 8

Run 400m

2) Backsquat

6 x 3 ascending

3) 10 min amrap

10 Pwr Cleans Rx1 155/105, Rx2 136/95 Rx3 115/75

30 Deadlift Same

Dus Rx1 100, Rx2 50, Rx3 200 singles

Bike Erg 500/450m

Fri, Sept 24, 2021

WOD

1) 3 RFT

12 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/65

(if you can’t OH squat Pwr Snatch )

Pull the Sled Down OR Back 45/25#

S2O Rx1 50 reps, Rx2 45, Rx3 40 75/55#

2) Bench Press

3 x 15 ascending but not by more than 10# per set

3) 3 RFT

25 KB swings Rx1 80/62, Rx2 70/53, Rx3 62/44

20 GHDSU

Thurs, Sept 23, 2021

WOD

1) 3 RFT

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

500/450m Bike Erg

Box jump overs Rx1 12, Rx2 10, Rx3 8

2) Deadlift

5 x 4 Every 1:30

@80% 1RM

3) Skill Work

15 mins - work on something /Here is an opportunity to get better

Rope climbs, pullups, butterfly, Muscle ups, pistols, HSW, Double unders, etc

Wed, Sept 22, 2021

WOD

”Assault Me No More”

2 RFT

Bike 25/20 cals

Run 400m

Bike 25/20 cals

Row 500/450m

Bike 25/20 cals

Ski 500/450m

Bike 25/20 cals

After today the Assault Bike are being replaced with Erg Bikes. The old Rusties are getting retired.

Tues, Sept 21, 2021

WOD

1) 2RFT

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

80 Ft DB OH Lunge - same

GHDSU Rx1 20, Rx2 18, Rx3 16

2) Push Press

5 x 4 ascending

3) 12 min amrap

Bar Mups Rx1 8, Rx2 4, Rx3 10 pullups

Pushups Rx1 20/16, Rx2 15/12, Rx3 10/8

Ski 250/225m

Mon, Sept 20, 2021

WOD

1)9 min Emom

Wallballs Rx1 20, Rx2 18, Rx3 16 20/14#

Box jumps same 24/20

Kb swings same 53/35#

2) Front squat

6 x 2 ascending

3) 3 RFT

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

bar facing burpees Rx1 12,Rx2 10, Rx3 8

Row 250/225m

Fri, Sept 17, 2021

WOD

1) GCG #4

Triplet

9 min amrap

3 hang cleans Rx1 155/105, Rx2 135/95, 105/75

3 Hspus

3 Front squats Rx1 155/105, Rx2 135/95, Rx3 105/75

9 each movement

15 each movement

21 each movement

2) Bench Press

4 x 6 Same approx 75/80% 1RM

3) 3 RFT

Rope Climb Rx1 2 LL, Rx2 2 RC , Rx3 1 RC

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

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