Fri, Dec 10, 2021
WOD
1) 3 RFT
Ski 250/225m
10 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Sled Pull D/B 45/25#
2)Bench Press
6 x 2 ascending
3)For Time
100 HSPUs Or 100/80 push-ups
Thurs,Dec 9, 2021
WOD
1) 3 RFT
10 OH Barbell lunges Rx1 135/95, Rx2 115/75 Rx3 95/65 (sub FR rack for OH) Lunges are in place
T2B Rx1 20, Rx2 15, Rx3 10
2)Backsquat
6 x 2 ascending
3) 15 mins to find
1 rep max PWR Snatch
WED, Dec 8, 2021
WOD
1) 3RFT (each Rnd everything cut in half)
1st Rnd / 2nd Rnd / 3Rnd
Run 400m /Run 200m / Run 100m (out to sidewalk and in north entrance of parking lot )
40 Box jumps /20 Box jumps /10 Box
Bike 1,000/900m /500m/450m /250/225m
40 GHDSU /20 GHDSU /10 GHDSU
Row 500/450m /250/225m /125/112m
40 Bk extn /20 /10
Ski 500/450m /250/225/ 125/112m
40 Kb swings 53/35 /20 /10
TuEs, Dec 7, 2021
WOD
1) 3 RFT
C2B pull-ups Rx1 20, Rx2 12, Rx3 15 pull-ups
5 C/J Rx1 185/125, Rx2 155/105, Rx3 115/75
2) Shoulder Press
5 x 3 ascending
3) Row Sprints
4RFT
Row 500/450m
w/30 sec rest between Rnds
Mon, Dec 6, 2021
WOD
1) 3 RFT
Wallballs Rx1 40, Rx2 35, Rx3 30 -20/14#
Bike Rx1 1,000/900m Rx2 900/720m Rx3 800/640m
2) Front Squat
6 x 3 ascending
3) 10 min amrap
Run 2 laps around the Turf
Push Sled D/B 45/25#
Fri, Dec 3, 2021
WOD
1) 5 min Emom
Strict pull-ups Rx1 10/7, Rx2 7/4, Rx3 4/2
scale is jumping or bands
2) Bench Press
5 x 10 same @ 65%1RM
3) For Time
Ski 100/80 cals
ThUrs, Dec 2, 2021
WOD
1) 8 min Emom
6 squat cleans Rx1 185/130, Rx2 155/105, Rx3 135/95
Burpees over the Bar Rx1 12, Rx2 10, Rx3 8
2) Deadlift
5 x 6 ascending
3) For Time
Bike Erg 100/80 cals
Wed, Dec 1, 2021
WOD
For Time
Buy In
100 sit-ups
3 RFT
Run 400m
KB swings Rx1 40 53/35#
Run 400 Bkwds
KB swings Rx1 40 53/35#
Cashout
100 sit ups
Tues, Nov 30, 2021
WOD
1) 3 RFT
Hspu Rx1 20, Rx2 12, Rx3 20/15 push-ups
10 DB snatch Rx1 70/50, Rx2 60/40, Rx3 50/35
2)Split Jerk
( 5 mins work technique)
6 x 2 ascending
3) 8 min Amrap
15 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55
Rope Climbs Rx1 3 LL, Rx2 1 LL/2 RC, Rx3 3 RC
Mon, Nov 29, 2021
WOD
1) 3 RFT
Row 500/450m
In the Yard :
5 Burpees
Lunge Down
5 Burpees
Lunge Back
2) Backsquat
4 x 3 all same @80% 1RM
3) 3 RFT
each athlete has 2 bars and one min to complete reps
10 Power cleans Rx1 205/145, Rx2 165/115, Rx3 135/95, Rx4 115/75
1 min rest
10 Deadlift Rx1 365/255, Rx2 315/225, Rx3 275/185 Rx4 245/155
Fri, Nov 26, 2021
WOD
Classes 8am and 9am Only
Open Gym
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#
Tues, Nov 23, 2021
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
Mon, Nov 22, 2021
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
fri, Nov 19, 2021
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
Thurs, Nov 18, 2021
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
Tues, Nov 16, 2021
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
Monday, Nov 15, 2021
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
Fri, Nov 12, 2021
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