Fri, Sept 23, 2022
WOD
1) 3 RfT
Row 500/450m
12 Burpees over the Rower
2) Bench Press
10,8,6,4,2
3) 8 min amrap
10 Hang clean Rx1 135/95, Rx2 115/75, Rx3 95/65
12 S2O - same
Thurs, Sept 22, 2022
WOD
1) Bike Sprint
100/80 cals
Every 3 min get off bike and do 5 burpees
2) Deadlift
5 x 8 ascending
3) 3 RFT
Sled D/B 45/25#
Run -2 laps around turf
8 Pwr Cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
Wed, Sept 21, 2022
WOD
For Time (40min Cap)
Terrible Twos
Run 2 miles
200 Dus
Row 2000/1,800m
Tues, Sept 20, 2022
WOD
1) 3 RFT
Ski 500/450m
15 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Shoulder Press
5 x 3 ascending
3) For Time
150 sit-ups
Mon, Sept 19, 2022
wOD
1) 4 min Emom
12 Front rack lunges Rx1 155/105, Rx2 135/95 Rx3 115/75
1 min rest
4 min Emom
6 Squat cleans
2) Backsquat
6 x 2 ascending
3) 3 RFT
25 Box jump overs
Run 400m
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Fri, Sept 16, 2022
WOD
1) For Time
Ski Sprints
4 x 350/315m
25 sit-ups in between sets
2)Bench Press
5 x 5 ascending
3) 3RFT
10 Bar Facing Burpee
10 Hang Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Bar Mups Rx2 C2B pullUps, Rx3 pullups
Thurs, Sept 15th, 2022
The Greatest day of the Year
1) 10 min amrap
Dus Rx1 100, Rx2 50, Rx3 100 singles
T2B Rx1 20, Rx2 14, Rx3 8
12 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
2) Backsquat
5 x 2 ascending
3) Row Sprints
4 x 500/450m
1 min rest between sets
Wed, Sept 14,2022
WOD
1) For Time
Run 100m (yellow house’s mailbox)
Row 100/90m
Bike 200/180m
Ski 100/90m
50 Wallballs 20/14#
Run 200m
Row 200/180m
Bike 400/360m
Ski 200/180m
40 Wallballs
Run 300m (200m+100m)
Row 300/270m
Bike 600/540m
Ski 300/270m
30 Wallballs
Run 400m
Row 400/360m
Bike 800/720m
Ski 400/360m
20 Wallballs
Tues, Sept 13, 2022
Mon
1) For Time (6 min cap)
Rx1 70 pull-ups, Rx2 55 pull-ups, Rx3 40 pull-ups
2) Bench Press
3 x10 same (70% 1RM)
3) 4 RFT
10 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55
8 Burpees over the Bar
6 S2O
Mon, Sept 12, 2022
WOD
1) 9 min Emon
Row Rx1 18/15, Rx2 16/13, Rx14/11 cals
20 Sit-ups
10 Pwr Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Backsquat
3 x 10 same 70% 1RM
3) 3 RFT
Bike 25/20cals
40 Box step ups - BW
Fri, Sept 9, 2022
WOD
1) 3 RFT
10 Push press Rx1 135/95, Rx2 115/75, Rx3 95/65
Rope climbs Rx1 2 LL, Rx2 1LL/1RC, Rx3 2 RC
GHDSU Rx1 25, Rx2 15, Rx3 10
2)Bench Press
6 x 3 ascending
3) 10 min amrap
Row 25/20 cals
HSW 80ft, Rx2 40ft, Rx3 Handstand Hold 45 sec (work time)
Thurs, Sept 8, 2022
WOD
1) 8 min amrap
12 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/25
8 Burpees over the DBs
2) Squat Cleans
6 x 3 ascending
3) Bike Sprints
7 x 250/225m
W /30 sec rest in between
Wed, Sept 7, 2022
WOD
1) 30min amrap
Run 200m
10 Push-ups
Bike 500/450m
10 Sit-ups
Row 250/225m
10 Air Squats
Ski 250/225m
Sled Push D/B 45/25#
Tues, Sept 6, 2022
WOD
1) Row Sprints
4 x 350/315m
W/30 sec rest between
2) Shoulder Press
5 x 5 ascending
3) 3 RFT
Pull-ups Rx1 20 C2B , Rx2 20, Rx3 10
DB One arm Snatch Rx1 30 reps at 50/35# Rx2 20 reps 50/35 Rx3 20 reps at 40/25#
Dus Rx1 150, Rx2 75, Rx3 150 singles
Mon, Sept 5, 2022
WOD
1) 6 min Emom
10 Front rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Backsquat
3 x 10 same
3) 3 RFT
Bike 25/20cals
20 Pistols
20 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
Row 25/20cals