Fri, July 15th, 2022
wOD
1) Lsit
5 x 30 sec hold w/1 min off
2) Benchpress
6 x 2 ascending
3) 3 RFT
12 DB Clean Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 350/315m
24 DB one Snatch alt - same
Ski 350/315m
Thurs, July 14,2022
WOD
1) Deadlift
6 x 2 ascending
2) Power Snatch
6 x 2 ascending
3) For Time
Bike 125/100 cals
Every min get off Bike & 3 Burpees
Wed, July 12,2022
WOD
1) For Time
3 Rounds
Run 200m
2 Bear Complex
Then
3 Rounds
Row 250/225m
2 Bear Complex
Then
3 Rounds
Bike 500/450m
2 Bear Complex
Then
3 Rounds
Ski 250/225m
2 Bear Complex
Tues, July 12, 2022
WOD
1) For Time (7 min cap)
Rx1 8 Rnds, Rx2 7Rnds , Rx3 6 Rnds of
10 pull-ups
5 Target Burpees
2) Pushpress
6 x 2 ascending
3) 3 RFT
Ski 350/315m
25 Sit-ups
6 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Mon, July 11, 2022
WOD
1)Karen
For time (12 min cap)
150 Wallballs 20/14#
2) Pwr Clean
5 x 3 ascending (TNG)
3) 3 RFt
Row 350/315m
20 Box jump overs 24/20#
25 KB swings 53/35#
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
Wed, July 6, 2022
WOD
2 RFT
Run 400m
Sled Push D/B 45/25#
Row 500/450m
Lunge Down /Back (Yard)
SKi 500/450m
Bike 1,000/900m
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