WED, Nov 24, 2021
WOD
5 Rnds
Bike 20/16 cals
10 Wallballs 20/14#
Then
5 Rnds
Run 2 laps in Yard
Sled Push 45/25
Then
5 Rnds
Row 20/16 cals
6 Burpees over Rower
Then
5 Rnds
Ski 20/16 cals
6 Slamball 70/50#
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
5 Rnds
Bike 20/16 cals
10 Wallballs 20/14#
Then
5 Rnds
Run 2 laps in Yard
Sled Push 45/25
Then
5 Rnds
Row 20/16 cals
6 Burpees over Rower
Then
5 Rnds
Ski 20/16 cals
6 Slamball 70/50#
WOD
1) 9 min amrap
Bike 25/20 cals
Rx1 5 RMups, Rx2 5 BMups , Rx3 10 C2B, Rx4 10 pull-ups
2) Push Press
6 x 3 ascending
3) 3 RFT
15 Devil Press Rx1 60/40, Rx2 50/35, Rx3 40/25
GHDSU Rx1 25, Rx2 20, Rx3 15
WOD
1) Rx1 100, Rx2 75 Rx3 60 Wallballs
Every min starting at 1:00 - 3 burpees
2) Deadlift
4 x 10 - TNG /ascending
3) 3 RFT
Row 250/225m
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
1:30 min Rest
2 RFT
Row 250/225m
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
WOD
1) Lsit
5 x 30 sec
w/ 1 min rest in between
2)Bench Press
8,6,4,2 - ascending
3) 4 RFT
2 Peg Board Rx2 10/7 Strict pull-ups Rx3 10/7 jumping strict pull-ups
10 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
10 HSPUs Rx1 strict, Rx2 Kip, Rx3 10/7 push-ups
WOD
1) 6 min Emom
8 Fr Rack Lunges Rx1 205/145, Rx2 175/125, Rx3 145/105
2) OH squat-sub Front Squat if needed
6 x 4 ascending
3) 3 RFT
Bike Rx1 30/24 cals
15 DL Rx1 165/115, Rx2 135/95, Rx3 115/75
5 Hang Pwr Snatch - same
WOD
5 RFT (40 min cap)
Run 200m
Bike 1,000/900m
Row 500/450m
Ski 500/450m
WOD
1) Shoulder Press
7,6,5,4,3 ascending
2) 18 time cap
Reps of 3,6,9,12,etc
Hspus (scale w/push-ups)
Bar Mups (scale w/ C2B or pull-ups)
Burpees
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 16, Rx3 12 - 20/14#
Box jumps Rx1 20, Rx2 16, Rx3 12 - 24/20”
GHDSU Rx1 20, Rx2 16, Rx3 12
KB swing Rx1 20, Rx2 16, Rx3 12 53/35#
2) Backsquat
5 x 3 ascending
3) 3 RFT
Bike 15/12 cals
5 Pwr Cleans Rx1 245/170, Rx2 205/145, Rx3 165/115
Rower 15/12 cals
WOD
1) 3 RFT
Row 500/450m
8 Burpees over the Rower
C2B Pullups Rx1 20, Rx2 12, Rx3 15 pull-ups
2) Bench Press - Pyramid
12,9,6,3,1,3,6,9,12 (add or descend 20#/ 15#)
ascend-descend
3) Skill Work - 15 mins
WOD
Happy Bday CFC!
10 Rounds
10 T2B
10 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
10 Deadlift Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Hang PWR clean - same
10 Thrusters - same
WOD
1)6 RFT
Run 200m
Bike 25/20 cals
Row 25/20 cals
Ski 25/20 cals
1 min rest
WOD
1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10
20 DB Snatch Rx1 70/50, Rx2 60/40, Rx3 50/35
HSPU Rx1 20, Rx2 12, Rx3 20/15 push-ups
2) PWR Snatch
15 mins work up to Heavy single
3) For Time
RX1 30 Ring Mups, Rx2 30 Bar Mups, Rx3 60 Pullups
WOD
1) 3 RFT
Bike 40/32 cals
Box step ups Rx1 50, Rx2 42, Rx3 34 24/20”
Wallballs Rx1 40, Rx2 35, Rx3 30
2) Backsquat standing holds
5 x 30 sec hold (2 min rest)
use 1RM + 100/70#
3) 6 min amrap
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
15 GHDSU
WOD
1) 3 RFT
15 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
Ski 300/270m
2) Bench Press
6 x 2 ascending
3) 3 RFT
KB swings Rx1 35, Rx2 30, Rx3 25 - 53/35#
Burpees Rx1 15, Rx2 12, Rx3 9
KB C/J alt Rx1 20, Rx2 15, Rx3 10
WOD
1) 3 Rounds
work for 3 mins / rest 1 min
Wallballs Rx1 35
Pwr Clean Rx1 225/160, Rx2 185/125, Rx3 155/105
Score is total Pwr Clean reps
2) Deadlift
6 x 2 ascending
3) Row sprints
6 x 250/225m
w/ 30 sec rest
WOD
1) For Time
75 sit-ups
Bike 75/60 cals
Row 75/60 cals
Ski 75/60 cals
Run 400m
2 x Sled D/B 45/25#
2 x Yoke D/B (guys use tall yokes)
Back pedal 400m
75 sit-ups
WOD
1) Push Press
6 x 3 ascending
2) 25 min amrap
Row 300/270m
ME pull-ups (once you come off bar set is over)
Ski 300/270m
WOD
1) 8 min Emom
5 Squat Cleans Rx1 205/145, Rx2 165/115, Rx3 135/85
Bar Facing Burpees Rx1 12, Rx2 10, Rx3 8
2) Backsquat
5 x 3 pause 3,4,5 sec hold = each rep) ascending
3) 3 RFT
Run 400m
Pistols Rx1 20, Rx2 12, Rx3 8
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
15 Box jumps
WOD
1) 5 min ME
Rx1 LL RC , Rx2 alt LL RC / RC , Rx3 RC
2) Bench Press
10,9,8,7,6,5,4,3 ascending
3) 2 RFT
Row 400/360m
8 Hang Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75
8 S2O same
WOD
1) 3 RFT
Bike 25/20 cals
15 Thruster Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Deadlift
10,9,8,7,6,5,4,3
3) 3 RFT
GHDSU Rx1 30, Rx2 25, Rx3 20
Dus Rx1 150, Rx2 75, Rx3 150 singles