Fri, Nov 10, 2023
1) 4 min AMRAP
Max Distance HSW scaled: wallwalks
2) Seated DB Shoulder Press
4x6 ascending
3) 3 RFT
20 HSPU Rx2 10 Rx3 20/14 pushups
Rope Climb Rx1 2LL Rx2 2 RC Rx3 1
10 hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
Thurs, Nov 9, 2023
Wod
1) 9 minute AMRAP
20 pistols
20 Box jump overs 24/20”
Sled push d/b 45/25#
2) Deadlift
6x2 ascending
3) 4 RFT
10 Backsquats Rx1 205/145 Rx2 165/105 Rx3 115/75
250/225m Row
Wed, Nov 8, 2023
WoD
1) For Time:
80/64cal Bike
80/64cal Row
80/64cal Ski
60/48cal Bike/Row/Ski
40/32cal Bike/Row/Ski
20/16cal Bike/Row/Ski
(Cap 40 mins)
Tues, Nov 7, 2023
WOD
1) 3 RFT
Run 200m
GHDSU Rx1 20, Rx2 16, Rx3 12
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Push Jerk
8-6-4-2 ascending
3) 10 RFT
3 Pwr Snatch Rx1 135/95, rx2 115/75, Rx3 95/65
3 Bar facing Burpees
10 min cap
Mon, Nov 6, 2023
Wod
1) Rogue Invitational’s
“The Cleanup”
3 Rounds:
25 Double Unders
5 Power Clean Rx1 225/155 Rx2 185/125 Rx3 135/95
2 Rounds:
25 Double Unders
5 Squat Clean
1 Round:
25 Double Unders
5 Clean and Jerk
(Time Cap 12 mins)
2) Front Squat
4x3 ascending
3) 3 RFT
25/20 cal Ski
40ft front rack db lunge Rx1 50/35 Rx2 40/25 Rx3 30/15
12 db S2O
40ft overhead db lunge
Fri, Nov 3, 2023
WOD
1) Row Sprints and Holds
5 x 30/24 cals
Rest 30 sec /then 30 sec Lsit
2) Pwr Clean
5 x 3 ascending
3) Bench Press Tabata
8 Rnds -20 sec Work/10 sec rest
Thurs, Nov 2, 2023
WOD
1) 4 RFT
Bike 15/12 cals
8 Burpees
2) Deadlift
6 x 2 ascending
3) 9 min amrap
Row 350/315m
10 Oh DB squat (alt arms ) Rx1 50/35, Rx2 40/25, Rx3 35/20
Dus Rx1 50, Rx2 25, Rx3 50 singles
Wed,Nov 1, 2023
1)3 RFT
Run 200m
20 Wallballs 20/14
Bike 500/450m
20 Kb swings 53/35
Row 250/225m
20 Box step ups 24/20
Ski 250/225m
20 D/B snatch 50/35
Tues, Oct 31, 2023
WOD
1) 5 RFT
Ski 200/160m
Pull-ups Rx1 15, Rx2 12, Rx3 9
Ski 200/160m
HSPUs Rx1 15, Rx2 12, Rx3 15/10 pushups
2) Power Snatch
5 x 3 ascending
Mon, Oct 30,2023
wOD
1)12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
Kb swings Rx1 20, Rx2 17, Rx3 14
Row Cals Rx1 16/13, Rx2 14/11, Rx3 11/9
2) Backsquat
5 x 5 ascending
3) 2 RFT
Run 200m
20 Deadlift Rx1 165/115, Rx3 135/95, Rx3 115/75
Dus Rx1 100, Rx2 50, Rx3 100 singles
5 Squat cleans - same
Fri, Oct 27, 2023
Wod
1) Every 90 seconds x6
10/7 push-ups + 1 wallwalks / Rx2 +2 wallwalks (3 total) / Rx1 + 6 wall facing hspu
2) Bench Press
4x4 ascending
3) 3 Rounds
Rope climbs Rx1 3 Rx2 2 Rx3 1
21-15-9
Hang cleans Rx1 135/95 Rx2 115/75 Rx3 95/65
S2O (same weight)
Thurs, Oct 26, 2023
Wod
1) 5 Rounds:
25/20 Bike cals
20 Jumping lunges
2) Front Squats
4x3 ascending
3) 12 min AMRAP
15 deadlifts Rx1 225/155 Rx2 185/125 Rx3 135/95
15 GHDSU
15 box jump overs
15 Vups
Wed, Oct 25, 2023
Wod
3 Rounds (cap 36 mins)
1000/900m Bike
400m Run
500/450m Row
Farmers Carry to far driveway & back rx1 50/35 rx2 40/25 *do not drop the dumbbells on the ground*
500/450m Ski
Backwards sled drag D/B 45/25
Tuesday, Oct 24, 2023
Wod
1) Every 90 seconds x 6
8 Toes-to-Bar + 6 pullups /Rx2 +4 C2B/ Rx1 + 2BMU
(for example Rx1 would be 8 T2B + 6PU + 4C2B + 2BMU)
2) Shoulder Press
4x4 ascending
3) 3 Rounds for time
Ski 250/225m
Double Unders Rx1 100 Rx2 50 Rx3 100 singles
30 Single Arm DB pushpress (15 per arm) Rx1 50/35 Rx2 40/25 Rx3 35/20
Mon, Oct 23, 2023
Wod
1) 20-15-10-5
Goblet squats Rx1 70/53 Rx2 62/44 Rx3 53/35
Burpees
2) Overhead squat
5x3 (3 sec pause in bottom of each rep)
3) “Isabel”
30 snatches for time Rx 135/95 scaled 115/75
fri, Oct 20, 2023
WOD