Thurs, June 22, 2023

WOD

1) 6 min Emom

3 squat cleans Rx1 165/115, Rx2 145/100, Rx3 125/85

And then in same Min

Box jumps Rx1 12, Rx2 10, Rx3 8

2)Backsquat

3 x 10 same 60%1RM +

If your 1RM is <=300# add 5#

IF YouR 1RM is >=300# Add #10

3) 3 RFT

15 Deadlift Rx1 205/145, Rx2 175/120, Rx2 145/100, Rx3 115/80

9 Hang Clean - same as above

Ski 400/360m

Wed, June 21, 2023

WOD

Triple Acid Bath (Score is CUMULATIVE Work Time)

Guys have 8 mins /Girls have 9 mins each Round

3 Rounds

Ski 500m

Row 500m

Bike 1,000M

You should get about 2 mins of rest OR SO

Set the machines up in a line to reduce transition

Tues, June 20th, 2023

WOD

1) 8 min amrap

20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

T2B Rx1 20, Rx2 15, Rx3 9

2) Push Press

3 x 10 same 60%

3) For Time

10 Burpees over the Rower

2,000/1,800m Row

10 Burpees over the rower

Mon, June 19, 2023

WOD

1) 3 RFT

20 Wallballs 20/14#

Bike 20/16 cals

2) Backsquat

3 x 10 same 60% 1RM

3) For Time (min of 2 TNG/ cant drop every rep)

12 Pwr Cleans Rx1 185/125, Rx2 155/105 Rx3 135/85

1 min rest/ change weight

10 Pwr cleans Rx1 205/145, Rx2 175/115, Rx3 155/105

1 min rest/ change weight

8 Pwr Cleans Rx1 235/170, Rx2 205/145, Rx3 175/115

Fri, June 16, 2023

WOD

1) For Time

Row 500/450m

10 Burpees over the rower

Row 400/360m

8 Burpees over the Rower

Row 300/270m

6 Burpees over the Rower

2) Bench Press

1 RM

3) 3 RFT

Pull-ups Rx1 20 C2B, Rx2 12 C2B, Rx3 12

Ski 300/270m

HSPU Rx1 20, Rx2 12, Rx3 20/12 push-ups

8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

Thurs, june 15, 2023

WOD

1) 3 RFT

15 Thruster Rx1 155/105, Rx2 135/95, Rx3 115/75

Dus Rx1 125, Rx2 75 Rx3 125 singles

2) Deadlift

1 RM

3) 6 min emom

4 Squat cleans Rx1 155/105, Rx2 135/95, Rx3 115/75

Box jumps 24/20 Rx1 10, Rx2 8, Rx3 6

Wed, June 14, 2023

WOD

1) For Time (35 min Cap)

Buy In- Run 200M

Drag sled Bkwds D/B 45/25#

Then

4 Rounds

Bike 1,000/900m

Row 500/450m

Ski 500/450m

Cash out - Run 200m

Drag Sled Bkwds D/B 45/25#

Mon, June 12, 2023

WOD

1) Row Sprints

For Max distance

8 x 1 min work /30 sec rest

2) 1RM Backsquat

3) 11 min Amrap

10 Burpee Box overs

20 T2B

5 Deadlift Rx1 315/215,Rx2 275/185, Rx3 225/155

Fri, June 9, 2023

WOD

1) Lsits

5 x 30 sec hold

W/ 1 min rest

2) Bench Press

5 x 4 ascending

2 sec pause /inch above ur chest

3) 4 RFT

Ski 500/450m

8 power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55

Thurs, June 8, 2023

WOD

1.For Time

50 Wallballs 20/14#

50 GHDSU

50 Box Jumps 24/20

2.Backsquat

1 1/4 squats

5 x 4 ascending

3. 2 RFT

10 Power Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

20 Deadlift - same

5 Bar facing Burpees

Mon, June 05, 2023

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

GHDSU Rx1 20, Rx2 17, Rx3 14

10 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

12 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Deadlift

5 x 3 ascending

3) 2 RFT

Bike 40/32 cals

8 Burpees

Thurs, June 1, 2023

WOD

1) 6 min Emom

6 squat cleans Rx1 165/115, Rx2 145/100, Rx3 125/80

2) Backsquat

6 x 4 ascending

3) 4 RFT

8 TNG Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125 (if drop BB = 5 burpee penalty)

Row 25/20 cals

Dus 100 Rx2 50 Rx3 singles 200

Tues, May 30, 2023

WOD

1) 6 min Emom

GHDSU E 22, Rx1 20, Rx2 18, Rx3 16

Row Cals E 18/16, Rx1 16/14, Rx2 14/12, Rx3 12/10

2) Push Press

5 x 3 ascending

3) 3 RFT

Ski 400/360m

8 Hang Pwr Clean E 205/145, Rx1 185/125, Rx2 155/105, Rx3 135/85

8 bar facing burpees

Fri, May 26, 2023

WOD

1) Row intervals

5 x 500/450m

W/ 1:00 rest

2) Power Snatch

Work up to heavy Single

3) Time Cap 6:30 mins

8 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/75

Ski 1,000/900m

Thurs, May 25, 2023

WOD

1) Fight Gone Bad

3 RFT

1 min Wallballs 20/14#

1 MIN Sumo Hi Pull 75/55#

1 MIN Push Press 75/55#

1 MIN Box jumps 24/20

1 MIN Rower Cals

1 MIN Rest

Score will be taken by partner