Tues, Jan 3, 2023
WOD
1) 8 min amrap
Row 250/225m
8 burpees over the Rower
2) Shoulder Press
6 x 2 ascending
3) 4 RFT
Sled Pull 25/empty 40meters = Down OR Back
10 Bench Press Elite 185/125, Rx1 165/105, Rx2 135/75, Rx3 115/55
10 Pwr cleans Elite 225/155. Rx1 185/125, Rx2 155/105, Rx3 135/85
Mon, Jan 2, 2023
WOD
1) 3 RFT
30 Wallballs Elite 30/20 (10 ft target)
20 T2B
10 Deadlift Elite 315/215, Rx1 275/185, Rx2 245/155, Rx3 205/125
2) Backsquat
6 x 2 ascending
3) 3 RFT
Bike 25/20 cals
25 Box jumps
Fri, Dec 30, 2022
WOD
1) For Time (5 min Cap)
100 pull-ups - Elite C2B
2) Bench Press
5 x 5 ascending
3) 10 min amrap
(Hspu increase by three every round the Pwr Snatch increase 3 every 3 rounds )
3 HSpu
3 Pwr Snatch Elite 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65
6 HSPUs
3 Pwr Snatch
9 Hspu
3 Pwr Snatch
12 Hspu
6 Pwr Snatch
15 Hspu
6 Pwr Snatch
18 Hspu
6 Pwr Snatch
21 Hspu
9 Pwr Snatch …
Thurs, Dec 29, 2022
WOD
1) 6 min Emom
12 Front Rack Lunges Elite205/145, Rx1 165/115, Rx2 135/85, Rx3 115/65
2) Backsquat
5 x 5 ascending
3) 3 RFT
GHDSU Elite 30, Rx1 20, Rx2 15, Rx3 12
10 Pwr cleans Elite 225/165, Rx1 185/125, Rx2 155/105, Rx3 135/85
10 Bar facing Burpees
Row 20/16 cals
Wed, Dec 28, 2022
WOD
1) 5RFT
Run 200m
Sled Push D/B 45/25#
Bike 500/450m
Row 250/225m
Sled Drag (from north end of parking lot to 400m turnaround and back) 70/45#
Ski 250/225m
Tues, Dec 27, 2022
1) 3 RFT
Gymnastics Pull
10 reps of Elite RMups, Rx1 Bar Mups, Rx2 C2B, Rx3 Pull-ups
Handstand Walk
Elite 80 ft, Rx1 40 ft, Rx2 5 Wallwalks , Rx3 3 Wallwalks
2) BB complex
6 x 2PP/ 2 PJ (Before every set - sprint 100m Row)
3) Ski sprints
5 x 500/450m
W/30 sec rest between sprints
Mon, Dec26, 2022
WOD
1) 6 min EmOm
squat cleans - 6 reps
Elite 185/125, Rx1 165/105, Rx2 135/85 Rx3 115/65
2) Deadlift
4 x 8 ascending
3) 12 min Amrap
Bike 25/20 cals
10 Burpee Box Overs 24/20
Fri, Dec 23, 2022
WOD
1) Sit up Cindy
20 min amrap
5 pull-ups
10/7 push-ups
15 sit-ups
2) Bench Press
6 x 4 ascending
3) For Time
Row 1,500/1,350m
Thurs, Dec 22, 2022
1) 15 min amrap
12 Sumo Hi Pulls 115/75
200m Run
8 Thrusters 115/75
2) Deadlift
6 x 4 ascending
3) Tabata
Air Squats
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