Thurs, Dec 23rd, 2021
WOD
1) 5 min Emom
12 Fr Rack lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
2)Backsquat
5 x 4 ascending
3) 4 RFT
8 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
10 Burpees over Bar
Bike 20/16 cals
WED, DEc 22, 2021
WOD
1) For Time
Run 800m
2 Sled Push D/B 45/25
Bike 2,000/1,800m
2 Sled Pull D/B 25/Empty
Row 1,000/900m
25 Slamball 70/50#
Ski 1,000/900m
25 Slamball 70/50#
Tues, Dec 21, 2021
WOD
1) 12 min Amrap
10 pull-ups
10/7 push-ups
10 sit-ups
2) PWR Snatch
5 x 3 ascending TNG
3) Ski Sprints
4 x 250/225m
w/30 sec rest between sets
Mon, Dec 20, 2021
WOD
1) 3 Rnds
Wallballs Rx1 50, Rx2 40, Rx3 30
10 Backsquats Rx1 165/115, Rx2 135/95, Rx3 115/75 (take BB from ground)
Bike Cals Rx1 25/20, Rx2 20/16, Rx3 15/12
10 Burpees over the Bar
2) Pwr Cleans
5 x 3 ascending TNG
Fri, Dec 17, 2021
WOD
1) 3 RFT
Rope climbs Rx1 2 LL/1 RC, Rx2 1LL/2RC, Rx3 3 RC
Ski cals 20/16
Hspus Rx1 25, Rx2 15, Rx3 15/10 push-ups
2) Bench Press
Pyramid add 20/10# per set till set of 2 then deduct 20/10# per set
10, 8, 6, 4, 2, 4,6,8,10
Thurs, Dec 16, 2021
WOD
1) GHD holds
4 x 30 sec Rx1 35/25, Rx2 25/10, Rx3 BW
w/1 min rest
2) 3 RFT
Run 400m
10 OH squat Rx1 185/130, Rx2 135/95, Rx3 115/75 (if u can’t OH sq /sub squat cleans )
100 Dus , Rx2 50, Rx3 200 singles
3) Deadlift
5 x 5 (clean grip) ascending
WED, DEC 15, 2021
WOD
1)For Time
4 RFT
Sled Push D/B 45/25#
Run 2 laps around Yard
3 RFT
Bike 1,000/900m
10 Slamballs 70/50#
2 Rnds
Row 500/450m
Lunges D/B (Yard)
1 Rnd
Ski 500/450m
25 sit-ups
TUes, Dec 14, 2021
WOD
1) 9 min Emom
Pullups Rx1 25, Rx2 18, Rx3 12
Ghdsu Rx1 20, Rx3 15 Rx3 12
Row Cals Rx1 18/15. Rx15/12, Rx3 12/10
2)Push Jerk
5 x 3 ascending
3) 8 min Amrap
10 DB hang C/J Rx1 50/35, Rx2 40/25, Rx3,35/20
10 Burpees
20 DB one arm Snatch alt
Mon, Dec13,2021
WOD
Fight Gone Bad (3 rounds for total reps) total 17 minutes
1 minute Push Press (75/55lb)
1 minute Wall Balls
1 minute Box Jumps (24/20in)
1 minute Row Cals
1 minute Sumo Deadlift High Pulls (75/55lb)
1 minute rest
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