Fri, Sept 15, 2023
WOD
1) 3 x GHD Hold
30 sec hold/1 min rest
3 x Lsit
30 sec hold/1 min rest
2) Bench Press
5 x 2 ascending
3) For Time
3 Rounds
Row 350/315m
5 burpees
Then
3 Rounds
Ski 350/315m
5 Burpees
Thurs, Sept 14, 2023
WOD
1) 3 RFT
Row 250/225m
20 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
20 T2B Rx2 15, Rx3 12
2) Backsquat
5 x 2 ascending
3) 9 min amrap
15 Pwr Snatch 75/55 (min set 5 reps)
30 Dus scale - 60 singles
3 RFT
25 Wallballs 20/14#
Run 200m
25 Box step ups 24/20
Bike 500/450m
Sled Push D/B 45/25#
Row 250/225m
25 Kb swings 53/35#
Ski 250/225m
Tues, Sept 12, 2023
WOD
1) 3 RFT
Bike 25/20 cals
GHDSU Rx1 20, Rx2 15, Rx3 12
8 Devil press Rx1 50/35, Rx2?40/25, Rx3 35/20
2) Push Press
5 x 5 ascending
3) 4 RFT
8 Hang Pwr Clean Rx1 165/115, Rx2 135/85, Rx3 115/65
8 Bar Mups Rx2 8 C2B, Rx3 8 pull-ups
8 Target Burpees
Mon, Sept 11, 2023
9/11 Tribute
2,001m Row (time cap 40 mins)
11 Box jumps 30/24
11 Thruster Rx1 135/95, Rx2 115/75, Rx3 95/65
11 Burpee C2B pull-ups sub burpee pull-ups
11Pwr Clean Rx1 185/125, Rx2 155/105, Rx3 135/85
11 HSPUs - sub pushups
11 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
11 Toes 2Bar
11 Deadlifts Rx1 same as Pwr Clean
11 S2O Rx1 Same as Thruster
2001m Ski
Fri, Sept 8, 2023
WOD
1) For Time
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Row 500/450m
25 KB swings
Row 400/360m
30 KB swings
Row 300/270m
2) Bench Press
10, 7, 4 (65%,75%,85%)
3) Ski Tabata - cals
8 Rnds
20 sec work/10sec rest
Thurs, Sept 7, 2023
WOD
1) 5 RFT
5 Squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
DUs Rx1 50, Rx2 25, Rx3 50 singles
10 Fr rack lunges
2) Front squat
Reps of 10,7,4 (65%1Rm, 75%, 85%)
Wed,Sept 6, 2o23
WOD
30 min amrap
Bike 50/4o cals
Row 50/40 cals
Ski 50/40 cals
Run 200m
Bike 50/40 cals
Row 50/40 cals
Ski 50/40 cals
Sled Push D/B 45/25#
Tues,sept 5, 2023
WOD
1) 3 RFT
Ski 500/450m
Push-ups Rx1 25/20, Rx2 20/15, Rx3 15/10
3 Wallwalks
2) Shoulder Press
5 x 3 ascending
3) 3 RFT
Row 500/450m
Pull-ups Rx1 25. Rx2 29, Rx3 15
10 Target Burpees
Fri, Sept 1, 2023
WOD
1)3 GHD holds
30 sec hold /1 min rest
Then
3 Lsit holds
30 sec hold/1 min rest
2)Bench Press
5 x 4 ascending
3)3 Row Sprints
500/450m w/1 min rest
Then
3 Ski Sprints
500/450m w/1 min rest
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
Mon, Aug 28, 2023
WOD
1) Bikes and Boxes
Bike 25/20 cals
15 Box jump 24/20
10 Burpee Box overs (yes the Box 2x)
2) Backsquat
5 x 5 same @ 80%
3) 3 Min
Max Effort Wallballs 20/14#
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