Thurs, Aug 31, 2023

WOD

1) Deadlift

4 x 4 ascending

2) “Peazy”

Tribute workout to my Soulmate on her birthday. Who came to love CrossFit to enjoy with her friends and family.

8 Rnds

Run 200m

C2B Pullups Rx1 15, Rx2 10, Rx3 10 Pullups

DUS RX1 50, R×2 25, RX3 100 singles

HSPUS RX1 15, R×2 10, R×3 15/10 push-ups

Significance:

8 Rnds - her birth month

Run - she did not enjoy running, but it makes me smile remembering always pointing out to her that unique head tilt of hers as she ran. I made it a short run or she would not approve!

Dus - 50 reps for her final age and remembering the looks I would get judging these for her during every open. She would let me know for days about the jump rope whip marks on her legs.

C2B / Hspus - two movements she was very proud to have in her tool box.

Scale appropriately she did not mind scaling.

Tues, Aug29, 2023

WOD

1) 6 x 2min Emom

10 Pwr clean Rx1 165/115, Rx2 135/85, Rx3 115,65 (min 5 reps at a time) penalty 5 burpees after EMOM

DUs Rx1 75, Rx2 50, Rx3 50 singles

2) Push Press

5 x 5 ascending

3) 3 RFT

C2B pull-ups Rx1 20 Rx2 15, Rx3 15 pull-ups

GHDSU Rx1 25 Rx2 20 Rx3 15

Wallwalks Rx1 5, Rx2 4, Rx3 3

Fri, Aug 25, 2023

WOD

1) Lsit

6 x 30 sec hold

W/1 min rest

2) Bench Press

5 x 4 ascending

3) 3 RFT

HSW Rx1 80 ft, Rx2 40 ft, Rx3 5 Wallwalks

12 Hang Clean Rx1 135/95, Rx2 115/75, Rx3 95/55

12 HSPU Rx2 20/15 pushups, Rx3 12/7 pushups

9 Sumo Hi Pull

Thurs, Aug 24, 2023

WOD

1) 6 min Emom

12 Fr rack lunges Rx1 165/115, Rx2 135/85, Rx3 115/75

2) Deadlift

5 x 4 ascending

3) 9 Emom

Wallballs Rx1 22, Rx2 18, Rx3 14

10 Devil Press Rx1 40/25, Rx2 35/20, Rx3 30/15

10DB Thruster - same

Tues, Aug 22, 2023

WOD

1) Ski Sprints

6 x 250/225m w /20 sec rest

2) Shoulder Press

5 x 4 ascending

3) 10 min amrap

10 G2O Rx1 135/95, Rx2 115/75, Rx3 95/65

Row 20/16 cals

20 Pull-ups, Rx2 15, Rx3 10

Thurs Aug 17, 2023

WOD

1) 3 RFT

12 Front Rack Lunges (In Place)

RX1 155/105 RX2 135/85 RX3 115/65

8 Burpees Over the Bar

GHDSU

RX1 20 RX2 16 RX3 12

2) Deadlift

5 x 3 Ascending

3) 8 min EMOM

7 Power cleans

RX1 135/95 RX2 115/75 RX3 95/65

5 High BOx jumps

Rx1 36/30 rx2 30/24 Rx3 24/20

7 thrusters

Same weight as clean

5 High BOx jumps

Rx1 36/30 rx2 30/24 Rx3 24/20

Wed, Aug 16, 2023

WOD

10 mins to complete

50/40 cals Bike

40/32 cals Rower

30/24 cals Ski

Score is Time finished/rest the remainder of 10 mins

10 mins to Complete

50/40 cals Rower

40/32 cals Ski

30/24 cals Bike

10 mins to complete

50/40 cals Ski

40/32 cals Bike

30/24 cals Row

Tues, Aug 15, 2023

WOD

1) Row Sprints

5 x 350/315m

w/ 30 sec rest

2) Push Jerk

5 x 3 ascending

3) 3 RFT (15 min cap)

Pull-ups Rx1 20, Rx2 15, Rx3 10

Dus Rx1 100, Rx2 50, Rx3 100 singles

20 Kb swings Rx1 70/53, Rx2 62/44. rx3 53/35

Mon, Aug 14, 2023

WOD

1) Backsquat 1RM

2) 20 min Emom

Row Cals Rx1 16/13, Rx2 14/11, Rx3 12/9

GHDSU Rx1 20, Rx2 17, Rx3 14

7 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx2 115/75

Box jumps Rx1 20, Rx2 17, Rx3 14

Thurs, Aug 10, 2023

WOD

1) 3 RFT

Bike Sprint 15/12 cals

15 Deadlift Rx1 225/155, Rx2 205/135, Rx3 185/115

20 Box step ups

2) Backsquat

4 x 2 same 100%1RM (or as close to it as you can get)

3) 9 min amrap

20 Wallballs Rx1 30/20#, Rx2/3 20/14#

T2B Rx1 20, Rx2 15, Rx3 10

80 ft DB lunges Rx1 50/35, Rx2 40/25, Rx3 35/20

Tues, Aug 8, 2023

WOD

1) 7 min Amrap

Reps 3,6,9,12,15…

HSPUs

Bar Mups

2) Shoulder Press

5 x 5 ascending

3) 3 RFT

2 Rope climb Rx1 LL

3 Pwr Clean Rx1 245/170, Rx2 205/135, Rx3 165/110 (tgese should be heavy )

Row 20/16 cals

Mon, Aug 7, 2023

WOD

1) 9 min Emom

Wallballs Rx1 22, Rx2 18, Rx3 14

GHDSU -same

Row Cals Rx1 16/13, Rx2 14/12, Rx3 12/10

2) Backsquat

4 x 2 same 95% 1 RM

3) 3 RFT

20 D/B One arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

5 Box facing Burpee

50 Dus