Fri, March 1, 2024

Friday

For time:

21 dumbbell snatches (arm 1) Rx 50/35
21 lateral burpees over dumbbell
21 dumbbell snatches (arm 2)
21 lateral burpees over dumbbell
15 dumbbell snatches (arm 1)
15 lateral burpees over dumbbell
15 dumbbell snatches (arm 2)
15 lateral burpees over dumbbell
9 dumbbell snatches (arm 1)
9 lateral burpees over dumbbell
9 dumbbell snatches (arm 2)
9 lateral burpees over dumbbell

(Time cap: 15 minutes)

Thurs, Feb 29, 2024

WOD

1) 4 RFT

Bike cals 20/25

16 jumping lunges

2) Deadlift

4 x 3 ascending (

3) 8 min amrap

8 squat cleans Rx1 165/115 , Rx2 135/85, Rx3 115/65

16 Vups

Wed, Feb 28, 2024

Wednesday

For Time:

800m Run

Farmers carry around parking lot

Rx1 70/50 Rx2 50/35 Rx3 35/25

600m run

Farmers carry

400m run

Farmers carry

200m run

Farmers carry

(Cap 35 mins)

Tues, Feb 27, 2024

Tuesday

1) 8 min EMOM

Hand release push-ups Rx1 20/16 Rx2 15/12 Rx3 12/8

Rx1 40 Crossovers Rx2 40 double unders Rx3 60 singles

2) Shoulder Press- Dead Stop

5x5 ascending

3) 3 Rounds:

10 Thrusters Rx1 135/95 Rx2 115/75 Rx3 95/65

Handstand walk Rx1 80ft Rx2 40ft Rx3 5 inchworms

(Cap 9 mins)

Mon, Feb 26. 2024

WOD

1) 10 min amrap

Row 250/225m

GHDSu Rx1 25, Rx2 20, Rx3 15

Burpee Box Overs Rx1 15, Rx2 12, Rx3 9

2) Back Squat

3 x 8 ascending - start at 60% 1RM

3) Every 2:00mins for 5 rounds

25 Wallballs Rx2 20, Rx3 15 20/14#

Max DB Snatch Rx1 50/35, Rx2 40/25 , Rx3 35/20

Fri, Feb 23, 2024

WOD

1) Lsits

5 x 30 sec holds w/1 min rest

2) Bench Press

2 x 8 - same 70%

2 x 6 - same 80%

2 x 4 - same 90%

3) 3 RFT

Row 500/450m

15 C2B pull-ups, Rx2 15 pull-ups, Rx3 10 pull-ups

15 KB Sumo Hi Pulls Rx1 70/53, Rx2 62/44, Rx3 53/35

15 Kb swings Rx1 70/53, Rx262/44, Rx3 53/35

Thurs, Feb 22, 2024

WOD

1) 4 Rounds

1 min sprint/2 mins rest

Bike Rx1 28/23 cals, Rx2 25/20cals, Rx3 22/18cals

2) Deadlift

5 x 4 ascending

3) 6 min Emom

2 Burpees/6 Pwr cleans/2 burpees

Rx1 185/125, Rx2 155/105, Rx3 115/75

Wed, Feb 21, 2024

WOD

1) 35 min amrap

bike 100/80 cals

5 burpees

Row 100/80 cals

5 Burpees

Ski 100/80 cals

5 Burpees

Tues, Feb 20, 2024

WOD

1) 3 RFT

Row 25/20 cals

8 DB Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

2) pushjerk

5 x 3 ascending

3) 9 min amrap

Wallwalks Rx1 5, Rx2 4, Rx3 3

8 Power cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

Mon, Feb 19,2024

WOD

1) 4 RFT

Bike 20/16 cals

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

T2B Rx1 20, Rx2 15,Rx3 12

10 Power Snatch

Rx1 135/95, Rx2 115/75, Rx3 95/55

2) Backsquat

5 x 8 ascending

3)

Fri, feb 16, 2024

Friday

1) Handstand push-ups Intervals (:30 on/:30 off)x8

Rx1 strict Rx2 kipping Rx3 seated db shoulder press 35/20

2) Bench Press

5x2 ascending

3) 2 Rounds

Ghd situps Rx1 50 Rx2 35 Rx3 25

Rope Climbs Rx1 5 Rx2 4 Rx3 3

(Cap 10 mins)

Thurs, feb 15, 2024

Thursday

1) Open “18.5”

7 min AMRAP:

3 Thrusters Rx 95/65 Sc 65/45

3 Chest to Bar pull-ups sc pullups

6 thrusters

6 Chest to Bar pull-ups

9 thrusters

9 Chest to bar pull-ups

Continue adding +3

2) Front Squat

5x2 ascending

3) For Time:

30 Deadlifts Rx1 225/155 Rx2 185/125 Rx3 135/95

1 min rest

20 Deadlifts Rx2 255/185 Rx2 225/155 Rx3 165/125

1 min rest

10 Deadlifts Rx1 285/215 Rx2 255/185 Rx3 205/145

Wed, feb 14, 2024

Wednesday

“Valentines day wod”
14 min AMRAP
Bike 14 calS 14 slamballs 50/35
Row 14 cals 14 Kb swings 53/35

2 min rest

14 min AMRAP
14 Shuttle Runs 80ft 14 box jump overs 24/20”
Ski 14 cals 14 Vups

Tues, feb 13, 2024

Tuesday

1) 4x 1:30work / :30rest

50 dubs Rx2 30 dubs Rx3 50 singles

10 S2O Rx1 135/95 Rx2 115/75 Rx3 front squats 115/75

Max overhead squats

2) Shoulder Press

4x3 @80% of 1 RM

3) 3 Rounds

250/225m Ski

Toes 2 Bar Rx1 20 Rx2 16 Rx3 12

Hand Release Pushups Rx1 20 Rx2 16 Rx3 12

Mon, Feb 12, 2024

Monday

1) 3 Rounds

Row 20/16 cals

Db Front rack Lunge 80ft Rx1 50/35 Rx2 45/25 Rx3 35/20

2) Back squat

4x3 @80%

3) 7 min EMOM

Target Burpees

Rx1 14 Rx2 12 Rx3 9

Fri, Feb 9, 2023

WOD

1) 10 min Cindy

5 pull-ups

10/7 pushups

15 squats

2) Bench Press

5 x 3 ascending

Pause 2 count 1 inch above ur chest each rep

3) 3 RFT

Ski 15/12 cals

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

Row 15/12 cals

15 Kb swings

Thurs, Feb 8, 2024

WOD

1) 6 min Emom

5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/75

2) Front squat

5 x 3

Ascending- pause in bottom 2 count each rep

3) 4 RFT

15 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

8 Bar facing burpees

Dus Rx1 75, Rx2 50, Rx3 75 singles

WeD, Feb 7, 2024

WOD

1) 6 RNDs (40 min cap)

Bike 800/720m

Row 400/360m

Ski 400/360m

Tues, Feb 6, 2024

WOD

1) 9 min amrap

3 Pwr Cleans Rx1 155/105, Rx2 135/85, Rx3 115/65

3 HSPUs

6 Pwr cleans

6 HSPUs

Add 3 reps

2) Push Press

5 x 4 ascending

3)3 RFT

Ski 250/225m

8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Mon, Feb 5, 2024

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#

GHDSU Rx1 20,Rx2 17, Rx3 14

Row Cals Rx1 15/12 Rx2 12/9, Rx3 10/7

Box jumps Rx1 20, Rx2 17, Rx3 14

2) Backsquat

2 x 10 @60%1RM

2 x 6 @75%1RM

2 x 3 @85%1RM

3) Bike Sprints

5 x 1 min work/2 min rest

Rx1 26/21 cals, Rx2 24/19 cals, Rx3 21/16cals