Fri, Jan 7, 2022

1) For Time

100 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

Start the workout with 3 Bar facing Burpees then Every min 3 bar facing burpees until the S2O are done

2)Bench Press

5 x 3 same 85%1RM

3) For Time

Row 1,250/1,125m

Ski 1,250/1,125m

Tues, Jan 4, 2022

WOD

1) 4 RFT
Ski 250/225m

5 Pwr Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75

2) BB Complex

5 x Push Jerk/Push Press/ Split Jerk - ascending

3) 7 min Cap

100 HSPUs Rx1 25 strict/ 75 Kipping , Rx2 100 Kipping, Rx3 50 Kipping or 100/75 push-ups

Mon, Jan 3, 2022

WOD

1) For Time

Individuals Quarterfinals Workout #3

120 Wallballs 20/14#

Row 120 cals (no scale for women)

Time Cap 15 mins

2) Pwr Clean

5 x 2 ascending TNG

3) 2 RFT
Bike 20/16 cals

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

Run 200m

Fri, Dec 31, 2021

Only 8 and 9 am classes

1) Bench Press

5 x 3 ascending

2) Bye 2021

2 RFT

21 GHDSU

21 Kb swing 53/35

21 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

21 Slamballs 70/50

21 Bike cals

21 Row Cals

21 Ski Cals

21 Pullups

21 Push-ups

21 Burpees

Thurs, Dec 30, 2021

WOD

1) For Time- ur done when achieve prescribed reps. Can only do movements on their designated minute

Rx1 75 Wallballs/75 T2B , Rx2 65 Wallballs /55 T2B , Rx3 55 WB/ 45 T2B

Wallballs - Even minute

T2B - Odd minute

2) Front squat

5 x 3 ascending

3) 3 RFT

12 Deadlifts Rx1 315/215, Rx2 275/185, Rx3 225/155

Box jumps Rx1 20, Rx2 16, Rx3 12 24/20”

Tues, Dec 28, 2021

1) Shoulder Press

5 x 5 ascending

2) 12 mins

50 pull-ups

Row 50/40 cals

as many Wallwalks in remaining time

3) 5 min Emom

Snatch (If can’t squat then Pwr/ If Pwr then 5 TNG reps)

3 TNG reps Rx1 185/125, Rx2 135/95, Rx3 115/75

Mon, Dec 27, 2021

WOD

1) 9 min Emom

KBellzzz

KB swings Rx 1 20, Rx2 16, Rx3 12

KB Goblet squat Rx1 20, Rx2 16, Rx3 12

KB lunge Rx1 16, Rx2 12, Rx3 8

2) Backsquat

6 x 2 ascending

3) 4 RFT

Bike 750/675m

8 Hang Clean/Jerk Rx1 165/115 Rx2 135/95, Rx3 115/75

8 Bar facing Burpees

Fri, Dec 24, 2021

Morning Classes Only 8 and 9 am

WOD - 12 Days of Christmas (wkout follows the pattern of the song)

1 Run 100m (take right down sidewalk in North driveway and back to door)

2 Burpees

3 Air Squats

4 Kb swings 53/35

5 HSPUs

6 Pull-ups

7 Wallballs 20/14#

8 Situps

9 Slamballs 70/50

10 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

11 Hang Pwr Clean Rx1 165/115, Rx2 135/95, Rx3 115/75

12 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/65

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

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

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