Thurs, Oct 14, 2021
WOD
1) 4 RFT
10 Front squat Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 20/16 cals
2) Deadlift
5 x 3 ascending
3) 3 RFT
20 Pistols alt (Scale to Box if needed)
20 Situps
FR rack DB Lunges 80 ft Rx1 50/35, Rx2 40/25, Rx3 35/20
WED, Oct 13, 2021
WOD
1) 2 RFT
Run 400m
Wallballs Rx1 30, Rx2 25, Rx3 20
Bike 1,000/900m
Pushups Rx1 30/20, Rx2 25/15, Rx3 20/10
Row 500/450m
Sled Push D/B 45/25#
Ski 500/450m
Burpees Rx1 30, Rx2 25, Rx3 20
Tues, Oct 12, 2021
WOD
1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10
Ski 250/225m
10 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Push Jerk
4 x 4 ascending
3) 3RFT
Bike 500/450m Damper setting 10/8
10 Burpees
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Mon, Oct 11, 2021
WOD
1) 9 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps same
Kb swings same
2) Backsquat
5 x 5 ascending
3) 3 RFT
20 Deadlift Rx1 165/115, Rx2 135/95, Rx3 115/75
Row 500/450m
10 Pwr Clean same
Fri, Oct 8, 2021
WOD
1) 3 RFT
Sumo Hi Pull Rx1 115/75, Rx2 105/85, Rx3 95/65
Row 350/315m
Hspu Rx1 20, Rx2 10, Rx3 20/15 push-ups
2) Bench Press
4 x 4 ascending
3) Skill Work
Work on something! - 15 mins
Thurs, Oct 7, 2021
WOD
1) WZA - wkout 1
4 Rnds Rx1 8 mins, Rx2 9 mins, Rx3 10 mins
8 Burpee Box jump overs 24/20
8 Hang Pwr Snatch Rx1 115/80, Rx2 105/75, Rx3 95/65
8 Thrusters - same
2) Backsquat
4 x 4 ascending
3) 3 RFT
each round add 10 reps
10 DB step overs 24/20
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Wed, Oct 6, 2021
WOD
For Time
50 Wallballs
Run 1,200m
Row 1,500/1350m
Ski 1,500/1350
Bike Erg 3,000/2,700m
50 GHDSU
Tues, Oct 5, 2021
WOD
1) Shoulder Press
6 x 3 ascending
2) Sprint Row
1,500/1350m
3) 3 RFT
25 Pullups Rx2 20 Pullups Rx3 15 Pullups
100 Dus Rx2 50 Dus , Rx3 100 singles
Ski 250/225m
Mon, Oct 4, 2021
WOD
1) Crazy Eights
3 RFT
8 Backsquat Rx1 225/155, Rx2 185/125, Rx3 155/105
8 KB swings
Bike Erg 800/720m
5 mins Rest
3 RFT
8 Backsquat Rx1 185/125, Rx2 155/105, Rx3 115/75
8 Burpees
Bike Erg 800/720m
2) 4 RFT
10 Pwr Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Sled Push D/B 45/25#
GHDSUs Rx1 25, Rx2 20, Rx3 15
Fri, Oct 1, 2021
WOD
1) 9 min amrap
15 PWR Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55
Ski 250/225m
2) Bench Press
7,6,5,4,3,2,1 reps /ascending
3) 9 min amrap
15 C/J Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 250/225m
thurs, Sept 30, 2021
WOD
1) 3 RFT
10 squat cleans Rx1 185/125, Rx2 155/105, Rx3 125/85
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Front Squat
6 x 3 ascending
3) 10 min amrap
10 Deadlift Rx1 185/125, Rx2 155/105, Rx3 125/85 (guys add 30# /girls add 20# every round)
10 Box jumps Rx1 36/30, Rx2 30/24, Rx3 24/20
Wed, Sept 29, 2021
WOD
2 RFT
Sled push D/B 45/25#
Run Yard 5 laps
25 Situps
Bike 1,000/900m
Sled push D/B 45/25#
Row 500/450m
25 Situps
Ski 500/450m
Tues, Sept 28, 2021
WOD
1) 4RFT
Row 20/16 cals
20 D/B One Arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Push Jerk
6 x 3 ascending
3) 4 RFT
C2B Pullups Rx1 20, Rx2 15, Rx3 15 Pullups
HSpu Rx1 20, Rx2 15, Rx3 20/15 push-ups
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