Tues, April 12, 2022

WOD

1) Barbell Complex

6 x Split Jerk/ Push Jerk/ 2 Push Press

2) 2 RFT (25 min cap)

25 T2B

Run 200m

25 KB swings

Ski 250/225m

25 DB C/J Rx1 50/35, Rx2 40/25, Rx3 35/20

Bike 500/450m

25 OH squat 95/65

Row 250/225m

25 HSPUs

Fri, April 8, 2022

WOD

1) Strict pull-ups /plank -Emom

Rx1 5 strict pull-ups in 30 sec/then plank for 30secs , Rx2 3 strict pull-ups-/then plank for 30 secs , Rx3 5kipping /30 sec plank

Once u can’t hold plank for seconds..u done!

2) Bench Press

4 x 4 same 80%1RM

3) 2 RFT

Row 750/675m

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

10 Burpees over Bar

Wed, April 6, 2022

WOD - 30 min Amrap

Backpedal 200m /Run 200m (split the 400)

Sled Push D/B 45/25#

25 Box jump overs

Bike 200/180m standing/600/540m however u want (800m total)

sled Push D/B 45/25#

25 Box jump overs

Row 400/360m w/Damper on 10

Ski 400/360m w/Damper on 10

Tues, April 5, 2022

WOD

1) 2 RFT

Run 200m

20 KB swings rx1 70/53, Rx2 62/44, Rx3 53/35

20 Hspu Rx1 strict , Rx2 Kipping , Rx3 20/15 push-ups

2) Push Press

6 x 2 ascending

3) 15 mins to 1 rep max

Snatch

Mon April 4, 2022

WOD

1) For Time
T2B Rx1 20, Rx2 16, Rx3 12

DB lunge 80 ft Rx1 50/35, Rx2 40/25, Rx3 35/20

20 One arm DB Snatch

DB Fr rack lunges 80 ft

T2B Rx1 20, Rx2 16, Rx3 12

OH DB lunge 80 ft

20 One arm DB snatch

2) Backsquat

6,5,4,3,2 reps ascending

3) Row - Sprint

2000/1800m

Fri, April 1, 2022

For Time


Run 10k


Haha Never gets old, April Fools

1) For Time (7 min cap)

150 sit-ups

100 pull-ups Rx2 80, Rx3 60

2) Bench Press

5 x 3 ascending

3) 4RFT

Row 250/225m

HSW 40 ft , Rx2 6 Thomas touches/ Handstand hold 30 sec Rx3 30 sec HSH

WeD, March 30, 2022

WOD

1) FGB Cardio for cals

5 min round with 1 min rest

With a running clock

Bike or Row or Ski for a min then

switch to next machine till 2nd min then

switch to next machine and continue for 5 mins

Start 2nd round on different machine

Start 3rd round on different machine than first 2 rounds

Score is total calories - you will need a counter. So there will be two heats - one person working out and one counting

move the rower and bike close to ski for a quicker transition

TuEs, March 29, 2022

WOD

1) 3 RFT

Ski 250/225m

8 Snatch Rx1 165/115, Rx2 135/95, Rx3 115/75

Bar Mups Rx1 12, Rx2 6, Rx3 12 C2B

2) Shoulder Press

5 x 3 ascending

3) For Time

15 C/J Rx1 155/105, Rx2 135/95, Rx3 115/75

150 Dus

15 C/J Rx1 155/105, Rx2 135/95, Rx3 115/75

Fri, March 25, 2022

WOD

1) Ski Sprint

500/450m

2) 30 mins

Find 1 rep max Bench Press

Find 1 rep max Clean

Find 1 rep max OH squat (sub Fr Squat)

You can have multiple people on a Bar

3) 7 min Cap

30 cal Row

20 Burpee Box Overs

10 Snatches Rx1 185/135, Rx2 155/105, Rx3 115/75

Mon, MaRch 21, 2022

WOD

1) For Time

30 sec on /30 sec off

Bike 50/40 cals

1 min transition

Row 50/40 cals

1 min transition

Ski 50/40 cals

2) Front Squat

5 x 3 ascending

3) 3 RFT

8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65

12 Burpees over the Bar

Fri, March 18, 2022

WOD

1) 15 min Cap

15 C2B, Rx2 15 pull-ups

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

15 C2B

10 S2O Rx1 155/115, Rx2 135/95, Rx3 115/75

15 C2B

10 S2O Rx1 185/125, Rx2 155/105, Rx3 135/85

15 C2B

10 S2O Rx1 205/145, Rx2 175/115, Rx3 155/105

2) Split Jerk

7 x 1 ascending

3) Row Sprint

2,000/1,800

if not complete by 7:50 then stop rowing do 15 Burpees then finish the Row

Thurs, March 16, 2022

WOD

1) 3 RFT

10 Backsquat Rx1 225/160, Rx2 185/130, Rx3 135/95

20/16 Bike Cals

10 Box jumps

2) Deadlift

5 x 4 ascending

3) 7 mins to complete

Pistols Rx1 100, Rx2 70, Rx3 100 jumping lunges

Row 50/40 cals

then 7 mins to hit heaviest complex of

1 Pwr clean/ 1 hang clean/ 1 Fr squat / 1 jerk

Wed,March 16, 2022

WOD

For Time

100 sit-ups - Buy In

2 RFT

Run 400m

30 Wallballs 20/14

Bike 1,000/900m

30 Kb swings 53/35

Row 500/450m

30 Box step ups 24/20

Ski 500/450m

30 One arm DB snatch 50/35

100 sit-ups - cash out

Mon, March 14, 2022

WOD

1) 12 min Emom

Bike Rx1 18/15, Rx2 16/13, Rx3 14/11

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

T2B Rx1 18, Rx2 16, Rx3 14

Row Rx1 16/13, Rx2 14/11, Rx3 12/9

2) Backsquat

5 x 3 same 85%

3) 2 RFT

Run 400m

10 OH squat Rx1 135/95, Rx2 115/75, Rx3 95/65