Thurs, March 28, 2024

Thursday

1) Nalla

14 min AMRAP:

Bike 1000/900m

60 Single unders

15 Back squats *from the ground Rx1 155/105 Rx2 135/85 Rx3 95/65

40 Double unders Rx3 80 singles

10 Front squats

20 Crossovers Rx3 60 singles

2) Jenny B

3 Rounds:

Sled push d/b 45/25

2 laps around turf

3 Rounds:

Sled pull down or back 25/empty

Row 250/225m

(Cap 15 mins)

Wed, March 27, 2024

Wednesday

Logan

“Deck of Death”

35 min AMRAP

Hearts: Box jump overs

Diamonds: Wallballs

Spades: Row cals

Clubs: Db snatch(L+R=1)

Any Ace: 200m Run

Jokers: 15 burpees

Face card:10 reps

*At the beginning of class, members will pick 10 cards and that will determine the workout that class will be doing. Working solo not as a team.

Tues, March 26, 2024

Tuesday

1) Split Jerk

5x3 ascending

2) Woody B.

Shoulder Press tabata (:20on/:10off)x8 Rx1 75/55 Rx2 65/45 Rx3 45/35

*from the ground

3) Erin D.

2 Rounds:

Dumbbell lunge 40ft Rx1 70/50 Rx2 50/35 Rx3 35/25

12 Db Shoulder to overhead (2 dbs)

Dumbbell lunge 40ft

12 Burpees over db

Mon, March 25, 2024

Blue Team’s Week

Monday

1) John K.

Every 2 mins x 4

5 power cleans Rx1 225/155 Rx2 185/125 Rx3 155/105

Max cal Row

2) Kristin L.

8 min EMOM

2 Power Snatches tng

Work up to a heavy double

3) Tori N.

3 Rounds:

250/225m Ski

35 Kb deadlifts Rx1 70/53 Rx2 62/44 Rx3 53/35

Hand release push-ups Rx1 20 Rx2 16 Rx3 12

Fri, March 22, 2024

WOD

1) Row sprints

4 x 500m Rows w/1 min rest

2) Bench Press

5 x 5 ascending

3) 3 RFT

8 Devil Press Elite 60/45, Rx1 50/35, Rx2 40/25, Rx3 35/20

HSW 40 ft or 4 WWalks

8 Hang Snatch Elite 135/95, Rx1 115/75, Rx2 95/65, Rx3 75/55

Thurs, March 21, 2024

WOD

1) 6 min emom

5 Squat cleans

Elite 205/145 Rx1 185/125 Rx2 155/105, Rx3 135/85

2) Backsquat

5 x 2 ascending

3) 15 min amrap

Bike 1:30 (Max calories)

5 x BB complex (Deadlift, Pwr clean, 2 Fr Lunges = 4 reps)

Score is total calories

Wed, March 20

WOD

2 RFT

10 Target Burpees

Run 400m

15 Wallballs 20/14

Bike 1,000/900m

20 Box jumps

Row 500/450m

25 alt DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Ski 500/450m

Sled Push D/B 45/25

Tues, March 19, 2024

WOD

1) Push Press

5 x 3 ascending

2) 2021 Quarterfinals

Workout 2

20 min cap

60 GHDSUs

6 rope climbs

60 single leg squats

50 GHDSU

5 Rope climbs

50 single leg squats

40 GHDSU

4 Rope climbs

40 single leg squats

30 GHDSU

3 Rope climbs

30 Single leg squats

Mon, March 18th

WOD

“The Switcharoo”

35 min amrap

Bike 1,500/1,350m

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

Row 750/657m

30 Kb Deadlifts - same

Ski 750/675m

10 shuttle runs (40ft D/B = 1)

Mon, March 11, 2024

Monday

1) 9-6-3 
Snatch Rx1 185/135 Rx2 155/105 Rx3 115/75
Burpee box jump-over (facing) Rx1 30” Rx2 24” Rx3 20”

(Cap 10 mins)

2)Work to a heavy complex

1 Snatch + 1 Hang snatch

3)For Time:

9 Front squats Rx1 225/155 Rx2 185/125 Rx3 135/95
Bike 18/15 cals
15 Front squats Rx1 185/125 Rx2 135/95 Rx3 115/75
Bike 30/21cals
21 Front squats Rx1 135/95 Rx2 115/75 Rx3 95/55
Bike 42/35 cals

Thurs, March 7, 2024

WOD

1) 20 min amrap

Dus Rx1 100, Rx2 50, Rx3 100 singles

10 Thruster 95/65#

Pull-ups Rx1 25, Rx2 20, Rx3 15

10 Burpees over the bar

10 Sumo Hi pulls 95/65#

2) Deadlift

5 x 4 ascending

Tues, March 5, 2024

WOD

1) 3 RFT

Rope Climbs Rx1 4, Rx2 3, Rx3 2

GHDSU Rx1 50, Rx2 40, Rx3 30

25 S2O Rx1 115/75, Rx2 95/65, Rx3 75/55

2) Bench Press

5 x 3 ascending

3) Bench Tabata

8RNDS 20 sec work/10 Sec Rest

Rx1 135/85, Rx2 115/65, Rx3 95/45

Mon, March 4, 2024

WOD

1) 16 min amrap

75 Wallballs 20/14

Row 50/40 cals

25 C2B pull-ups Rx2 25 pull-ups, Rx3 15 pull-ups

2) Pwr cleans

5 x 3 (TNG) ascending

3) 3 RFT

50 Dus Rx2 25 Dus, Rx3 50 singles

40 ft OH DB lunges D/B Rx1 50/35, Rx2 40/25, Rx3 35/25