WOD
1) 4 RFT
15 Wallballs 20/14
20 T2B Rx2 15, Rx3 10
30 Box step ups 24/20”
2) Deadlift
5 x 4 ascending
3) 9 min amrap
20/16 cals Echo Bike
8 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
Aug 16, 2024
WOD
1) 5 x GHD Holds w/DB - hold 30 sec /1 min rest
Rx1 35/20 DB, Rx2 25/10 DB, Rx3 BW hold
One DB hold in a single hand, you can switch hands
2) Bench Press
5 x 2 ascending
3) Row intervals
4 x 25/20 cals + 4 burpees over the Rower
Every 2:00 mins Rx1, Rx2 2:20 Rx 2:40 mins
Thurs, Aug 15, 2024
WOD
1) 6 min Emom
6 squat cleans Rx1 135/95, Rx2 115/75, Rx3 95/65
Minutes - 2,4,6
12 lunges - same
2) Backsquat
5 x 2 ascending
3) 5 Rnds
Every 2 mins
Run 200m
10 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
Wed, Aug 14, 2024
WOD
35 min Cap
50 GHDSUs or 75 sit-ups
400m Sled Push /Run - either start or finish the run with a sled push from cone to cone in parking lot
Echo Bike 2,000/1,800m
Erg Bike 2,000/1,800m
Row 1,000/900m
Ski 1,000/900m
50 GHDSUs or 75 sit-ups
Tues, August 13, 2024
Wod
1) Pushpress
5x4 ascending
2) In Honor of Lazar Djukic
3 Rounds:
30/24 cal Row
10 BMU Rx2 C2B Rx3 pull-ups
(3:00 rest)
3 Rounds:
30/24cal Row
15 SHSPU Rx2 kipping Rx3 push-ups
(3:00 rest)
10 BMU Rx2 C2B Rx3 pull-ups
15 SHSPU Rx2 kipping Rx3 push-ups
(Time cap 30 mins)
Mon, Aug 12, 2024
Wod
1) 9 min EMOM:
Row cals Rx1 17/14 Rx2 15/12 Rx3 13/10
Wallballs 20/14 Rx1 20 Rx2 17 Rx3 14
Shuttle Runs 40ft (D/B=1) Rx1 5 Rx2 4 Rx 3
2) Backsquat
5x3 ascending
3) 3 Rounds:
15/12 cal Echo Bike
20 kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
10 goblet Lunges
5 Goblet squats
(Cap 10 mins)
Fri, August 9, 2024
Wod
1) 4 Rounds:
6-9-15-21 Thrusters Rx1 135/95 Rx2 115/75 Rx3 95/65
Ghdsu Rx1 20 Rx2 16 Rx3 12
(Cap 10 mins)
2) Bench Press
5x2 ascending
3)Bench Press Tabata
(:20on/:10off)x8
Rx1 155/105 Rx2 135/85 Rx3 95/55
Thurs, Aug 8, 2024
Wod
1) 10 min Amrap:
6 Bar facing burpees
5 Power cleans Rx1 115/75 Rx2 95/65 Rx3 75/55
6 Front Rack Lunges
2) Deadlift
5x2 ascending
3) 10min EMOM alt.
Back extension
(:15 hold into 15 back extensions)
Suitcase Carry with kb
(40ft one arm/40ft other arm)
Rx1 80/62 Rx2 70/53 Rx3 62/44
Wed, Aug 7, 2024
Wod
4 Rounds for time:
25 Box jump overs 24/20”
200m Run
500/450m Bike Erg
250/225m Row
250/225m Ski
50 Box step ups 24/20”
Tues, Aug 6, 2024
Wod
1) 15 mins to find a heavy complex:
2 Pushpress + 2 Pushjerks
2) 20min Amrap
(alternating every 5 min between A & B)
AMRAP A:
16/12 cal Ski
16 Pull-ups
16 Kb swings 53/35
AMRAP B:
50 Double Unders Rx2 30 Rx3 50 singles
16 Hang Db snatch alt Rx1 70/50 Rx2 50/35 Rx3 35/20
16 Single Arm OH lunges
Mon, August 5, 2024
Wod
1) Every 2:30 for 4 Rounds
20/16cal Standing Bike Erg sitting=scaled
12 Sumo hi pulls Rx1 135/95 Rx2 115/75 Rx3 95/65
*Score is total work time
2) Front Squat
5x2 ascending
3) 3 Rounds:
Wallwalks Rx1 6 Rx2 4 Rx3 3
Wallballs Rx1 30 Rx2 25 Rx3 20
Vups Rx1 30 Rx2 25 Rx3 20
Fri, August 2, 2024
Wod
1) 8min Amrap
Rope climbs Rx1 3 Rx2 2 Rx3 1
15/12cal Echo Bike
2) Bench Press
5x4 ascending
3) 8 min EMOM
Handstand walk Rx1 40ft Rx2 20ft Rx3 4 inchworms
15 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
Thurs, August 1, 2024
Wod
1) For Time:
21-15-9
Deadlifts Rx1 255/175 Rx2 215/145 Rx3 185/125
Box Jump Overs Rx1 30/24” Rx2 24/20” Rx3 24/20”
*step down*
2) Back Squat
5x4 ascending
3) 2 Rounds:
Jump Rope Rx1 60 Crossovers Rx2 60 Double Unders Rx3 120 singles
Db Lunge 40ft Rx1 50/35 Rx2 45/25 Rx3 35/20
Ghdsu Rx1 30 Rx2 25 Rx3 20
Db Lunge 40ft
Wed, July 31, 2024
Wod
For Time:
125/100cal Ski
125/100cal Bike Erg
125/100cal Row
Every 2 minutes 6 burpees
Tues, July 30,2024
Wod
1)15 min to find a heavy complex: 3 snatch deadlifts + 2 Snatch
2)20 min Amrap:
9 Hang snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
12 T2b
15 Pull-ups
18 Db box step ups Rx1 50/35 Rx2 45/25 Rx3 35/20
21/17cal Ski
Mon, July 29, 2024
Wod
1) 8min AMRAP:
5 clean & jerk Rx1 155/105 Rx2 135/85 Rx3 115/65
20 over the bar hops
*Add 1 clean&jerk per round
2) Front Squats
5x4 ascending
3) 3 Rounds:
40/32cal Row Rx2 35/28 Rx3 30/24
40 air squats
Fri, July 26, 2024
WOD
1) Death by KB 53/35
Starting at 12 swings every min add a swing until you can no longer complete the amount of swings in a minute
2) Bench Press
5 x 2 ascending
3) 3 RFT
Ski 250/225m
26 DB one arm Snatch alt Rx1 50/35, Rx2 40/25, Rx3 35/20
Ski 250/225m
16 DB shoulder Press Press (one DB do 8 and 8)
Thurs, July 25, 2024
WOD
1) 4 RFT
Echo Bike 20/16 cals
16 Jumping Lunges
2) Deadlift
5 x 2 ascending
3) 10 min Emom (alt)
5 squat cleans Rx1 155/110 Rx2 135/95, Rx3 115/75
Row Rx1 15/12 cals, Rx2 12/9, Rx3 9/7
WED, July 24, 2024
WOD
1) For Time
Run 400m
25 Box step ups 24/20”
Echo 1,000/900m
25 Wallballs 20/14#
Erg 1,000/900m
25 Kb swings 53/35#
Row 500/450m
25 KB DL 53/35#
Ski 500/450m
Run 200m
15 Box step ups
Echo 500/450m
15 Wallballs
Erg 500/450m
15 KB swings
Row 250/225m
15 KB DL
Ski 250/225m
Run 100m
5 Box Step ups
Echo 250/225m
5 Wallballs
Erg 250/225m
5 KB swings
Row 125/112m
5 KB DL
Ski 125/112m
Tues, July 24, 2024
WOD
1) 7 min Amrap
Ski 20/16 cals
8 hang clean /S2O Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Push Press
5 x 2 ascending
3) 3 RFT
3 Wallwalks
6 Sumo Hi Pull Rx1 135/95, Rx2 115/75 Rx3 95/55
12 HSPUs Rx2 6, Rx3 12/8 push-ups
24 GHDSUs Rx2 20, Rx3 16