Mon, Sept 2, 2024

Labor Day - 8am and 9am classes only

1) 4 Rnds

Echo Bike Rx1 25/20 cals, Rx2 20/16 cals, Rx3 15/12

15 Box jump overs 24/20

2) Backsquat

4 x 6 ascending

3) 8 min amrap

5 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75

GHDSU 20 reps

Wallballs 40 20/14#

Fri, August 30,2024

Wod

1) 6min EMOM

(:45on/:15 off)

Hollow hold x3

Superman hold x3

2)Super Set:

Bench 5x5

Deadlifts 5x3

ascending for both

3) 3 Rounds:

Rope Climb Rx1 4 Rx2 3 Rx3 2

20 Vups

Thurs, August 29, 2024

Wod

1) 8 min AMRAP

5 Power Snatch Rx1 135/95 Rx2: 115/75 Rx3 95/55

10 OH Squats

2)Backsquat

5x5 ascending

3) Every 2:00 for 4 rounds

Shuttle Runs (D/B=1) Rx1 6 Rx2 5 Rx3 4

16 Goblet lunges Rx1 70/53 Rx2 62/44 Rx3 53/35

Wed, August 28, 2024

Wod

For Time:

Buy in: 800m Run

Into 4 Rounds

500/450m Bike Erg

.5/.45km Echo Bike

250/225m Row

250/225m Ski

After each round complete one of the following..

R1: 10 Burpees over bar

R2: 20 hang cleans 95/65

R3: 30 deadlifts

R4: 40 bar hops (every hop =1)

Tues, August 27, 2024

Wod

1) ”Betty”

5 Rounds:

12 pushpress Rx 135/95 sc 95/65

20 Box jumps 24/20” *step down

(12 min Cap)

2) Pull-up Strength

Every 2 mins for 5 sets

5 strict pull-ups

Rx+: can be weighted

Scale: 5 SLOW eccentric top to bottom pullups

3) Ski Intervals

3 Rounds:

40/32cals

(1min Rest)

Mon, August 26, 2024

Wod

1) Every 1:30 for 8 sets

2 squat cleans

2) 18 min EMOM:

Bike Erg cals Rx1 20/16 Rx2 18/14 Rx3 15/12

Burpees Rx1 15 Rx2 12 Rx3 9

Row cals Rx1 20/16 Rx2 18/14 Rx3 15/12

Wallballs 20/14# Rx1 20 Rx2 18 Rx3 15

Max Effort db snatch Rx1 50/35 Rx2 45/25 Rx3 35/20

Rest

Fri, Aug 23, 2024

WOD

1) Lsit

5 x 30 sec hold w/1 min rest

2) Bench Press

4 x 5 ascending

3) 4 RFT

Ski 150/135m

8 Sumo hi pull Rx1 155/105, Rx2 135/95, Rx3 115/75

8 Burpees over Bar

Row 150/135m

8 Hang Clean /Jerk - same

Thurs, Aug 22,2024

WOD

1) For Time

50/40 cals Erg Bike

100 air squats

Dus Rx1 150, Rx2 100, Rx3 300 singles

2) Back squat

4 x 5 ascending

3) 8 min amrap

40 ft DB Lunges

DB cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

WED, Aug 21, 2024

WOD

6 RFT - 40 min cap

Run 100m

Bike Erg - 600/540m

Bike Echo - 600/540m

Row 300/270m

Ski 300/270m

Tues, Aug 20, 2024

WOD

1) 2 RFT

Row 750/600m

Push-ups Rx1 25/20, Rx2 20/15, Rx3 15/10

2) Pushpress

5 x 3 ascending

3) 3 RFT

Ski 500/450m

21 KB swings 53/35

12 Pull-ups

Mon, Aug19, 2024

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