Wed, Jan 10, 2024
WOD
1) 2 RFT
Bike 2,000/1,800m
20 Box step ups 24/20
Row 1,000/900m
20 Wallballs 20/14#
Ski 1,000/900m
20 Kb swings 53/35
Tues, January 9,2024
WOD
1) Split Jerk
7 x ascending
2) 3 RFT
Row 250/225m
8 S2O Rx1 155/105, Rx2 135/85, Rx3 115/65
Pull-ups Rx1 20, Rx2 15, Rx3 10
8 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/65
8 Burpees over bar
Mon, Jan 8, 2024
WOD
1) 5 RFT
Bike 20/16 cals
6 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
2) Super Set
6 sets ascending
3 Front squat /6 Front Rack Fwd lunge
3) 9 min amrap
Dus Rx1 100, Rx2 50, Rx3 100
Vups Rx1 20, Rx2 15, Rx3 10
Pistols Rx1 20, Rx2 15, Rx3 10
Fri, Jan 5, 2024
Friday
1)9 min EMOM:
Rope Climbs Rx1 3 Rx2 2 Rx3 1
T2B Rx1 15 Rx2 12 Rx3 9
Box Jumps (no rebound) 24/20” Rx1 15 Rx2 12 Rx3 9
2) Bench Press
5x3 ascending
3) 3 RFT:
1000/900m Bike
20 Single Arm DB Pushpress (10L/10R) Rx1 50/35 Rx2 45/25 Rx3 35/20
Thurs, Jan 4, 2023
Thursday
1) “22.2”
For Time:
1 -> 10 -> 1
Deadlifts Rx 225/155 Scaled 135/95
Bar Facing Burpees
(Cap 10 mins)
2) BackSquat
5x3 ascending
3) 10 min AMRAP:
20 Wallballs Rx1 30/20 Rx2 20/14
1 Wallwalk (+1 every round)
Wed, Jan 3, 2024
Wednesday
1) For time:
1500/1350m Bike
1 min Rest
1500/1350m Row
1 minute Rest
1500/1350m Ski
1 minute Rest
1 mile Run
(Cap 35 mins)
Tues, Jan 2, 2023
Tuesday
1) 20 min EMOM
10 Power cleans Rx1 135/95 Rx2 115/75 Rx3 95/65
Row cals Rx1 15/12 Rx2 13/10 Rx3 10/8
Kb swings 53/35# Rx1 20 Rx2 16 Rx3 12
Bike cals Rx1 15/12 Rx2 13/10 Rx3 10/8
2) 15 minutes to find:
2 rep max thruster
Fri, Dec 29,2023
WOD
1) Bench Press
5 x3 ascending
2) For Time (total time including rest)
Amanda
9,7,5
Rmups Rx2 Bmups, Rx3 C2B /pushups
Squat Snatch 135/95 Rx2 115/75, Rx3 95/55
3 mins rest
Annie
50,40,30,20,10
Dus (singles double #)
Sit-ups
Thurs, Dec 28, 2023
WOD
1) 6 min Emom
6 Squat Cleans Rx1 165/115, Rx2 135/85. Rx3 115/65
2) Deadlift
5 x 3 ascending
3) 3 RFT
Bike 20/16 cals
15 Box jumps 24/20
15 Kb swings 53/35
Wed, Dec 27,2023
WOD
3 Rounds of :
You have 12 mins to finish
3 RFT
Bike 500/450m
Row 250/225m
Ski 250/225m
Tues, Dec 26, 2023
8 and 9am only
WOD
1) 8 min amrap
Row 350/315m
20 DB snatch alt Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Push Press
5 x 5 ascending
3) 5 RNds
15 C2B pull-ups, Rx2 15 pull-ups, Rx3 10 pullups
15 HSPUS Rx2 10 HSPUs, Rx3 15/10 push-ups
Fri, dec 22, 2023
Friday
1) 8min AMRAP:
3-6-9-12-15…
BMU Rx2 C2B Rx3 pullups
HsW Rx1 80ft Rx2 40ft Rx3inchworms
2)Bench Press
5x4 @80% of 1RM
3) 21-15-9 (Cap 8mins)
Ski cals
Shoulder to Overhead Rx1 135/85 Rx2 115/65 Rx3 95/55
Thurs, Dec 21, 2023
Thursday
1) 20 min EMOM:
Kb swings 53/35# Rx1 16 Rx2 13 Rx3 10
Ghd sit-ups (same reps)
Box jumps 24/20” (same reps)
5 Power snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
2) Deadlift
5x4 @80% of 1 Rm
Wed, dec 20, 2023
wednesday
6 min amrap:
200m run
10 burpees
(1 min rest)
6 min Amrap:
500/450m bike
10 lunges
(1 min rest)
6 min Amrap:
250/225m row
10 wallballs
(1 min rest)
6 min Amrap:
250/225m ski
5 Devils press
Tues, Dec 19, 2023
WOD
1) 8 min amrap
9, 12, 15, 18 …
Row Cals
Thrusters 95/65
2) Shoulder Press
5 x 3 ascending
3) 2 RFT
Dus Rx1 100, Rx2 50, Rx3 100 singles
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Ski 250/225m
Push-ups Rx1 20/15, Rx2 15/10, Rx3 10/7
Mon, dec 18, 2023
Monday
1) 2 Rounds:
25/20cal bike
20 deadlifts Rx1 135/95 Rx2 115/75 Rx3 95/65
15 Burpees over bar
2)build to a heavy complex:
1 deadlift+ 1 clean + 1 hang clean
3) 6 sets
:30 Wallsit (at parallel)
:30 max air squats
:30 rest
Fri, Dec 15, 2023
WOD
1) 4 rounds
Lsit 30 sec hold /1 min rest
Then