Fri, July 8, 2022

WOD

1) 2 RFT

40 Sit-ups

Pull-ups Rx1 20, Rx2 15, Rx3 10

HSPUs Rx1 20, Rx2 15, Rx3 10

Row 25/20 cals

S2O Rx1 20, Rx2 15, Rx3 10 135/95#

Pwr clean Rx1 20, Rx2 15, Rx3 10 135/95#

Ski 25/20 cals

2) Bench Press

4 x 7 same

Thurs, July 7, 2022

WOD

1) 6 min Emom

6 Squatcleans Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Deadlift

4 x 7 same

3) For Time

21,15,9 reps of

Pwr Snatch 95/65

T2B

Thrusters 95/65

Tues , July 5, 2022

WOD

1) 2RFT

Ski 250/225m

25 Kb swings

Dus Rx1 150, Rx2 75, Rx3 singles 300

2)Shoulder Press

5 x 3 ascending

3) 3 RFT

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

12 Burpees over the Bar

Mon, July 4, 2022

(8am and 9AM classes Only)

WOD

1) 3 RFT

40 sit-ups

Run 200m

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

2) Backsquat

5 x 3 ascending

3) 3 RFT

Bike 500/450m

15 Box jumps

15 SLAM BALLS 70/50/#

Fri, July 1, 2022

WOD

1) Bench Press

6 x 2 ascending

2) LCQ WK #3

1,2,3,4,5,6,7,8,,9,10 reps of each

C/J Rx1 225/155, Rx2 185/125, Rx3 155/105, Rx4 135/85

Shuttle Run 25ft D/B

Thurs, June 30, 2022

WOD

1) 3 RFT

Run 200m

Sled Push D/B 45/25 #

8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65 (min 4 reps TNG)

2) Deadlift

6 x 2 ascending

3) 6 min Emom

10 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

Wed, June 29, 2022

WOD

Run 200m

Bike 500/450m

Row 250/225m

Ski 250/225

Run 400m

Bike 1,000/900m

Row 500/450m

Ski 500/450m

Run 200m

Bike 500/450m

Row 250/225m

Ski 250/225m

Run 400m

Bike 1,000/900m

Row 500/450m

Ski 500/450m

Fri, June 24, 2022

WoD

1) 9 min amrap

HSPUs Rx1 15, Rx2 10, Rx3 15/10

Dus Rx1 60, Rx2 30, Rx3 60 singles

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

2) Bench Press

5 x 5 ascending

3) Row Sprints

3 x 500/450m

W/30 sec rest between sprints

Thurs, June 23,2022

WOD

1) 3 RFT

Wallballs Rx1 40, Rx2 30, Rx3 25

Oh Squat Rx1 155/105, Rx2 115/65, Rx3 Fr squat 155/105

2) Deadlift

5 x 5 ascending

3) 3 RFT

12 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/55

Burpees over the Bar Rx1 12, Rx2 10, Rx3 8

TuEs, June 21, 2022

WOD

1) 8 min amrap

Pull-ups Rx1 25, Rx2 18, Rx 11

Push-ups Rx1 30/20, Rx2 22/14, Rx3 15/10

2) 4 RFT

10 DB Clean Rx1 50/35, Rx2 40/25, Rx3 35/20

10 DB S2O same

40 ft DB oh lunge same (scale to hold DB by side)

3) For Time

Ski 1,000/900m

Mon, June 20, 2022

WOD

1) 3 RFT

Row 250/225m

8 Burpees over the Rower

20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

2)Backsquat

5 x 5 ascending

3)10 min amrap

50 Sit-ups

Dus Rx1 150, Rx2 100, Rx3 200 singles

6 Squat cleans Rx1 205/150, Rx2 165/115, Rx3 135/95

Fri, June 17, 2022

wOD

1) Lsit

5 x 30 sec hold

1 min rest between sets

2)Bench Press

6 x 4 ascending

3) 3 RFT

C2B pull-ups Rx1 20, Rx2 10, Rx3 15 pull-ups

12 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55

Row 500/450m

Thurs, June 16, 2022

WOD

1) 7 min Emom

12 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Front squat

5 x 4 ascending

3) 4RFT

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

Burpees over the Bar Rx1 15, Rx2 12, Rx3 9

Wed, June 15, 2022

WOD

1) For Time

Run 800m

30 Kb swings 53/35

Bike 2000/1800m

30 Box jumps

Row 1,000/900m

30 Wallballs 20/14#

Ski 1,000/900m

2nd Round

Run 400m

30 KBswings

Bike 1,000/900m

30 Box jumps

Row 500/450m

30Wallballs

Ski 500/450m

Tues, June 14, 2022

WOd

1) 9 min Emom

Row Rx1 18/15, Rx2 16/13, Rx3 14/11cals

S2O Rx1 25, Rx2 20, Rx3 15 95/65#

GHDSU Rx1 20, Rx2 17, Rx3 14

2) Ski

For Time

2,000/1,800m

3) GRACE

For Time

30 C/J 135/95

Every 5 C/J do 1 Rope Climb Rx1 Legless