Wed, Dec21, 2022
WOD
3RFT
30 Sit-ups
20 step ups 24/20
Bike 1,000/900m
20 Step ups
Row 500/450m
20 Step Ups
Ski 500/450m
Tues, Dec 20, 2022
WOD
1) shoulder Press
6 x 4 ascending
2) 18 min Amrap
Ski 500/450m
8 Hang Pwr Snatch Elite 165/115, Rx1 135/85, Rx2 115/75, Rx3 95/55
Toes 2 Bar Elite 30, Rx1 20, Rx2 15, Rx3 12
HSPUs Elite 30, Rx1 20, Rx2 15, Rx3 12
Mon, Dec 19, 2022
WOD
1) 12 min Emom
Wallballs Elite 22 reps, Rx1 20, Rx2 17, Rx3 14
Row Elite 18/15 cals, Rx1 16/13, Rx2 14/11, Rx3 12/9
Dus Elite 60, Rx1 50, Rx2 40, Rx3 40 singles
Bike same as rower
2) Backsquat
3 x 10 same 70% 1RM
3) 2 RFT
5 Pwr cleans Elite 275/195, Rx1 245/165, Rx2 205/140, Rx3 185/125
Pistols Elite 30, Rx1 20, Rx2 15 Rx3 12
12 Box jumps overs
Fri, Dec 16,2022
WOD
1) GHD Hold
4 x 30 sec w/1 min rest
2) Bench Press
5 x 3 ascending
3) 3RFT
Pull-ups Elite 30, Rx1 20, Rx2 15, Rx3 10
10 S2O Elite 165/115, Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 250/225m
8 Burpees
Thurs, Dec 15, 2022
WOD
1) 4 RFT
5 Power Snatch Elite 205/145, Rx1 165/115, Rx2 135/95, Rx3 115/75
8 Box jump Elite 40/34, Rx1 34/30, Rx2 30/26, Rx3 26/24
2) Front squat
5 x 2 ascending
3) 10 min amrap
Bike 25/20 cals
80 ft DB OH lunges Elite Rx1 70/50, Rx1 50/35, Rx2 40/25, Rx3 35/20
Wed, Dec 14, 2022
30 min Amrap
Run 400m
Bike 1,000/900m
Row 500/450m
Ski 500/450m
Tues, Dec 13, 2022
WOD
1) For Time
Ski 2,000/1,800m
2) BB complex (ascending)
6 x Clean/ 2 Push Press/Clean
3) Fran
Elite 135/95 thruster C2B pull-ups
21, 15, 9 reps of
Thruster 95/65
Pull-ups
Mon, Dec 12, 2022
WOD
1) 3 RFT
Wallballs 35 reps Elite 30/20# (both 10ft Target), 25 reps everyone else Rx1 30/20# Rx2 20/14, Rx 14/10
20 Kb swings Elite 80/70, Rx1 70/53, Rx2 62/44, Rx3 53/35
Dus Elite 150, Rx1 100, Rx2 50, Rx3 150 singles
2) Backsquat
5 x 5 ascending
3) 8 min amrap
Row 350/315m
8 Burpees over the Rower
Fri, Dec 9, 2022
WOD
1) Front Squats
5 x 3 ascending
2) Sprints
RuN 200m x 5 w/30 sec rest between
3) Bike Tabata
8 x 20 sec work /10 sec rest
Max calories
Thurs, Dec 8, 2022
WOD
1) 8 min amrap
Rope climbs Elite 3 LL, Rx1 1 LL/1 RC, Rx2 3 RC, Rx3 2 RC
25 Box jumps
2) Bench Press
6 x 4 ascending
3) 4 RFT
10 DB S2O Elite 70/50, Rx1 60/40, Rx2 50/30, Rx3 35/20
10 DB Hang Clean - same
5 Burpees
WeD, Dec 7, 2022
2 RFT
50 Deadlift Elite 225/155, Rx1 185/125, Rx2 155/105, Rx3 135/85
(You can only break one time in the first round & 2 times in the second) Penalty for breaking more than allowed is A 30 sec plank
Bike 2,000/1,800m
Run 400m Bkwds
Row 1,000/900m
Run 400m Bkwds
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