Thurs, Jan 20, 2022
WOD
1) 8 min Emom
6 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
10 Fr rack lunges
2) Backsquat
3 x 10 same 70% 1RM
3) 3 RFT
6 Pwr Cleans Rx1 225/160, Rx2 185/130, Rx3 155/105
100 Dus Rx2 50 Dus, Rx3 200 singles
20 GHDSU
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 8 min Emom
6 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
10 Fr rack lunges
2) Backsquat
3 x 10 same 70% 1RM
3) 3 RFT
6 Pwr Cleans Rx1 225/160, Rx2 185/130, Rx3 155/105
100 Dus Rx2 50 Dus, Rx3 200 singles
20 GHDSU
3 RFT
Run 400m
25 Wballs
Bike 1,000/900m
25 Box jumps
Ski 500/450m
25 Kb swings 53/35
Row 500/450m
WOD
1) 6 min Emom
10 Oh squat Rx1 135/95, Rx2 115/75, Rx3 95/65
10 hang Pwr Snatch
2) Push jerk
5 x 4 ascending (before every set 10/5 push-ups)
3) 3 RFT
Ski 250/225m
20 alt DB One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Burpees
WOD
1) For Time
55 T2B
55 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Backsquat
6 x 2 ascending
3) For Time
Bike 100/80 cals
WOD
1) Lsit
5 x 30 sec hold
1 min rest
2) Bench Press
5 x 5 same 80%1RM
3) 3 RFT
10 Power Snatch 115/75
Rope Climbs Rx1 4, Rx2 2, Rx3 1
10 Slamballs 70/50
WOD
1) 3 RFT
15 Power Clean Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Bar facing Burpees
2) Front squat 6 x 4 ascending
3) 9 min amrap
Run 200m
15 box jumps 24/20
25 situps
WOD
Chasing 500 (35 min cap)
For Time
Bike /Row/Ski
Switching machines every 5 mins. Coaches take total for athlete every switch to do math.
When athlete reaches 500/450 total cals they are finished
WOD
1) 3 RFT
Hspus Rx1 25, Rx2 15, Rx3 25/15 push-ups
8 Power Snatches Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Push Press
5 x 5 ascending
3) Ski Sprint
2,000/1,800m
WOD
1) 3 RFT
10 DB cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
20 DB Step ups - Both DB however u wanna hold
Bike 1,000/900m
2) Deadlift
5 x 8 ascending
3) 2 RFT
25 T2B
25 Wallballs 20/14#
25 GHDSU
25 KB swings 53/35
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
WOD
1) 5 min Emom
6 Squat cleans Rx1 185/130, Rx2 155/105, Rx3 135/95
2) Backsquat
5 x 3 all same @85%1RM
3) 4 RFT
Bike 500/450m
15 Slamballs 70/50
WOD
For Time
Terrible Twos
Run 2 miles
Dus 200
Row 2000/1800m
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
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
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
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”
WOD
3 RFT
25 sit-ups
Run 400 m
5 Burpees
Bike 1,000/900m
5 Burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 Burpees
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
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
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