Tuesday, Dec 6, 2022
WOD
1) 30 reps for Time
Hang Snatch Elite 185/125, Rx 1 155/105, Rx2 135/95, Rx3 115/75
2) Barbell Complex
5 x 1 Push jerk /2 Push Press /1 Push Jerk
3) 3 RFT
20 ELite C2B, Rx1 20 pull-ups, Rx2 15 pull-ups, Rx3 10 pull-ups
25 GHDSU
Row 500/450m
Monday, Dec 5, 2022
WOD
1) 6 min EMOM
Front rack lunges
10 reps Elite 205/145, Rx1 165/115, Rx2 145/100, Rx3 115/75
2) 15 min to hit 1 rep max
Pwr Clean
3) 2RFT
Run 200m
Pistols
Bike 20/16 cals
25 Deadlift Elite 275/185, Rx1 245/165, Rx2 225/155, Rx3 185/125
FRi, Dec 2, 2022
WOD
1) For Time
150 sit-ups
2) Bench Press
Pause reps - hold each rep approx 2 inches above your chest
5 x 3 ascending
3) 2 RFT
8 Hang Snatch Elite 165/115, Rx1 135/95, Rx2 115/75, Rx3 95/65
Dus Elite 200, Rx1 100, Rx2 50
Row 250/225m
Thurs, Dec1, 2022
Wod
1) 3 RFT
8 Front squats Elite 225/155, Rx1 185/125, Rx2 155/105 Rx3 115/75
8 Burpees over Box 24/20
T2B Elite 30. Rx1 20, Rx2 15, Rx3 10
2)Deadlift
5 x 3 ascending
3) 4 RFT
Run 2 Laps on Turf
Sled Push D/B 45/25#
Wed, Nov 30,2022
WOD
For Time
Run 800m
Bike 2,000/1,800m
Row 1,000/900m
Ski 1,000/900m
25 Kb Swings 53/35
Run 400m
Bike 1,000/900m
Row 500/450m
SKi 500/450m
50 KB swings 53/35#
Tues, Nov 29, 2022
WOD
1) 8 min amrap
8 Pwr Cleans Elite 225/155, Rx1 185/125, Rx2 155/105, Rx3 135/95
HSPUs Elite 20, Rx1 15, Rx2 10, Rx3 15/10 pushups
2) OH squat (sub Push Press)
5 x 4 ascending
3) Ski Sprints
5 x 25/20 cals
With 30 sec rest between
Mon, Nov 28, 2022
WOD
1) 6 min Emom
12 Front rack lunges
Rx1 185/125, Rx2 135/95, Rx3 115/75
2) Backsquat
5 x 4 ascending
3) 4 RFT
Bike 25/20 cals
12 One arm DB Snatch Rx1 70/50, Rx2 50/35, Rx3 40/25 (this should be heavier than you NORMALLY do)
GHDSU Rx1 20, Rx2 15, Rx3 12
Fri, nov 25, 2022
8am and 9am classes only
WOD
1) Lsit 5 x 30 sec hold
W/1 min rest
2) Bench Press
6x3 ascending
3)4 RFT
Rope climbs Rx1 2 LL, Rx2 1LL&1RC, Rx3 2 RC
15 DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20
Wed, Nov 23, 2022
WOD
1) For Time
30 min amrap
Run 200m
Sled D/B 45/25#
Bike 500/450m
Sled D/B 45/25#
Row 250/225m
Sled D/B 45/25#
Ski 250/225m
Tues, Nov 22, 2022
WOD
1) 14 min amrap
10 C/J Rx1 155/105 Rx2 115/75, Rx3 95/65
Dus Rx1 150, Rx2 100, Rx3 150 singles
T2B Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
5 x 5 same 80%1RM
3) Ski sprint
1,000/900m
1 min rest
500/450m
30 sec rest
250/225m
Mon, Nov 21, 2022
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU same
Box jumps same
Row Rx1 16/12, Rx2 14/10, Rx3 12/8
2) Backsquat
5 x 5 same 80%1RM
3) 3 RFT
8 Hang Pwr clean Rx1 185/125, Rx2 135/95, Rx3 115/75
12 Burpees over Bar
Fri, Nov 19, 2022
WOD
1) For Time
1 Rope climb
20 Burpees
20 sit-ups
20 PuLLups
20 Push-ups
20 HSPUs
1 Rope climb
2) Bench Press
6 x 3 ascending
3) 3 RFT
Ski 250/225m
10 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55
Row 250/225m
10 S2O Same
Thurs. Nov 17, 2022
WOD
1) 6 min Emom
6 SquatCleans Rx1 205/145, Rx2 155/105, Rx3 115/75
2) Backsquat
5 x 2 same 85/90%1RM
3) 9 min amrap
Bike 15/12 cals
20 sit-ups
10 OH squat Rx1 155/105, Rx2 115/75. Rx3 95/55 (sub fr squat)
Wed, Nov 16, 2022
WOD
1) 6 RFT
Run 200m
Row 250/225m
Bike 500/450m
Ski 250/225m
30 sec rest
Tues, Nov 15,2022
WOD
1) 8 min Amrap
Pull-ups Rx1 strict 12/8, Rx2 15 C2b, Rx3 10 pullups
10 Push Press Rx1 185/125, Rx2 155/105, Rx3 115/75
2) 6 RFT
Row 350/315m
8 burpees
50 Dus (scale 2x 1 singles)
Mon, Nov 14, 2022
WOD
1) 3 RFT
Bike 25/20 cals
DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Deadlift
6 x 3 ascending
3) 3 RFT
Sled Push D/B 45/25#
Run 2 laps
Fri, Nov 10,2022
Lsit 5 x :30 sec hold
2) For Time
60 sit ups
50 slam ball 50/75#
40 deadlift Rx1 315/245, Rx2 275/185,Rx3 225.155
30 Pwr clean
20 Burpees
Thurs, Nov 10, 2022
WOD
1) 3 RFT
Bike 25/20 cals
5 PWR Cleans Rx1 225/160, Rx2 185/125, Rx3 155/105
2) Front Squat
5 x 5 ascending
3) 3 RFT
Row 350/315m
30 sec rest
Ski 350/315m
Wed, Nov 9, 2022
WOD
1) For Time
Run 800m
50 Box jumps 24/20
Bike 2,000/1,800m
50 KB swings 53/35
Row 1,000/900m
50 Wall balls 20/14
Ski 1,000/900m
50 Sit-ups