Tues, Nov 8, 2022
WOD
1) 10 min amrap
15 Power Snatch 75/55# TNG 5 reps minimum - penalty 3 Burpees
30 Dus (60 singles)
2) Shoulder Press
4 x 8 ascending
3) 3 RFT
Pull-ups Rx1 20 C2B, Rx2 20 pull-ups, Rx3 12 pull-ups
Ski 500/450m
Mon, Nov 7, 2022
WOD
1) 6 min Emom
10 Front Rack lunges
Rx1 185/125, Rx2 155/105, Rx3 135/95
2) Backsquat
4 X 8 ascending
3) 3 RFT
Run 400m
8 Pwr clean Rx1 155/105, Rx2 135/95, Rx3 115/75 (have to TNG at least reps) Penalty 5 BurpEes
8 Bar over Burpee
8 T2B
Fri, Nov 4, 2022
WOD
1) Lsit
5 x 30 sec hold
W/1 min rest
2) Bench Press
5 x 5 ascending
3) 3 RFT
Run 200m
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
8 Burpees over the Bar
8 S2O
Thurs, Nov 3, 2022
WoD
1) 3 RFT
35 Wallballs 20/14#
25 Box jumps
2) Deadlift
5 x 5 ascending
3) For Time
Bike Rx1 150/120 cals, Rx2 130/104 cals, Rx3 110/88 cals
Wed, Nov 2, 2022
WOD
1) 30 min Amrap
Run 400m
5 burpees
Bike 1,000/900m
5 burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 burpees
Push Sled D/B 45/25#
Run 200m
Bike 500/450m
Row 250/225m
Ski 250/225m
Farmers Carry D/B 53/35# (Yard)
TuEs, Nov 1, 2022
WOD
1) 8 min Emom
Ski 125/112m
25 Push Press Rx1 95/65, Rx2 75/45, Rx3 65/35
2) Pwr Snatch
3 Rep Max (TNG)
15 mins
3) 10 min amrap
5 pull-ups
10/7 push-ups
15 sit-ups
Mon, Oct 31, 2022
1) 8 min EmoM
Burpees Box Over Rx1 10, Rx2 8, Rx3 6
12 Backsquat Rx1 225/165, Rx2 185/125, Rx3 165/115
2) Pwr Clean
15 mins
3 Rep Max
3) 3 RFT
Row 350/315m
20 T2B
150 Dus Rx2 100 DUS, Rx3 150 singles
Friday OctobEr, 28th
Fri WOD
1) For Time
Ski Sprint
2,000/1,800
2) Bench Press
6 x 2 ascending
3) 3 RFT
Rope Climbs Rx1 3, Rx2 2, Rx3 1
8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Run 200m
ThurSday october 26, 2022
1) 6 min Emom
6 Squat Cleans Rx1 165/125. Rx2 135/95, Rx3 115/75
2) Deadlift
6 x 2 ascending
3) 4RFT
20 Box Jump over 24/20
10 T2B
Row 350/315m
Wed, Oct 26, 2021
WOD
1) 2 RFT
Run 800m
Sled Push/Pull 45/25#
Push sled Down / Pull sled w/Strap around ur waist - walking Bkwds
Bike 2,000/1,800m
Sled Push/Pull 45/25#
Tues, Oct 25, 2022
WOD
1) 3 RFT
KB swings Rx1 25, Rx2 20, Rx3 15
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
6 x 2 ascending
3) 2 RFT
Bar Mups Rx1 15, Rx2 10, Rx3 15 C2B
80 ft DB OH lunges (two DBs) Rx1 35/25, Rx2 30/20, Rx3 25/15
Mon, Oct 23, 2022
WOD
1) Run For Time
4 x 400 m
W / 1 min rest
2) Backsquat
6 x 2 ascending
3) 3 RFT
12 Deadlift Rx1 275/185, Rx2 245/165, Rx3 205/135
10 Burpees over the Bar
12 HSPUs (sub 20/15 pushups)
Fri, Oct 21, 2022
WOD
1) 4 RFT
Row 250/225m
7 Burpees over rower
3 Man makers Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Bench press
5 x 5 ascending
3) Bench Press
Tabata (8 Rnds - 20 sec On & 10 Sec Off) Rx1 135/95, Rx2 115/75, Rx3 95/55
Thurs, Oct 20, 2022
WOD
1) 6 min Emom
6 Squat cleans
Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Deadlift
5 x 5 ascending
3) 3 RFT
10 Hang Pwr clean Rx1 155/105, Rx2 135/105, Rx3 115/75
T2B Rx1 20, Rx2 15, Rx3 10
Dus Rx1 150, Rx2 100, Rx3 150 singles
Wed, Oct 19, 2022
WOd
1) For Time
2 Rnds
Bike 1,000/900m
20 Goblet squats Rx1 70/53, Rx2 62/44, Rx3 53/35
Then
2 Rnds
Row 500/450m
Box jump overs Rx1 20, Rx2 17, Rx3 14
Then
2 Rnds
Ski 500/450m
Wallballs Rx1 20, Rx2 17, Rx3 14
Cash Out
Run 800m
Tues, Oct 18, 2022
WOD
1) Ski sprints
4 x 350/325m
W /30 sec rest
2) 10 min Emom
5 GHDSU (sub 5 leg raise WB 20/14) then
Rx1 Peg board , Rx2 LL RC , Rx3 RC
3) Shoulder Press
6 x 3 ascending
Mon, Oct 17, 2022
WOD
1) 8 min amrap
10 Deadlift Rx1 275/185, Rx2 245/155, Rx3 205/135
(Have to do min sets of 5 or every drop over one per set /5 burpees)
10 Box jumps Rx1 36/30, Rx2 30/24, Rx3 26/22
2) Front squat
6 x 3 ascending
3) 3 RFT
Bike 40/32cals
Kb swings Rx1 40, Rx2 30, Rx3 25 53/35#
Fri, Oct 14, 2022
1) Bench Press
5 x 7 ascending
2) For Time
Grace
30 C/J Rx1 135/95, Rx2 115/75, Rx3 95/65
5 mins rest
Isabel
30 Snatches - same time
Thurs, Oct 13, 2022
WOD
1) 11 min amrap
DB Fr rack Lunges 40 Ft Rx1 50/35, Rx2 40/25, Rx3 35/20
10 DB cleans
DB Fr rack lunges 40 ft
20 DB one arm snatch
2) Back squat
5 x 7 ascending
3) Bike 100/80 cals
Start w/3 burpees then every min get off Bike and do three burpees until you reach cals
Wed, Oct 12, 2022
wOD
1) 6 RFT (35 min cap)
Run 200m
Bike 500/450m
Row 250/225m
Ski 250/225m