Thurs, Oct 3, 2024
WOD
1) 6 min Emom (alt)
6 Squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
12 Front rack lunges - same
2) Front squat
5 x 3 ascending
3) 3 RFT
12 Deadlift Rx1 275/205, Rx2 245/165, Rx3 185/125
Run 200m
12 jumping squats
Wed, Oct 2, 2024
WOD
8 min - Max cal Echo
2 min rest
8 min- Max cal Erg
2 min rest
8 min - Max cal Row
2 min Rest
8 min - Max cal ski
Tues,Oct 1, 2024
WOD
1) 10 min Amrap “sit-up Cindy”
5 pull-ups
10 /7 pushups
15 sit-ups
2) Shoulder Press
5 x 2 ascending
3) Ski
For Time
1000/900m
Every 200/180m do 5 Devil Press (start with 5 Devil Press)
Rx1 50/35, Rx2 40/25, Rx3 35/20
Mon, Sept 30, 2024
WOD
1) 3 RFT
Echo Bike 20/16 cals
10 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/30
10 DB cleans - same #
2) Backsquat
5 x 5 ascending
3) 9 min amrap
15 Deadlift Rx1 185/125, Rx2 155/105, Rx3 115/75
8 Hang Pwr Clean - same #
10 Burpees over Bar
Fri, Sept 27, 2024
*we will be back open for 12:30 and afternoon classes
Wod
1) For Time:
Ski 500/450m
3 Rounds
12 Db Step ups 20” Rx1 50/35 Rx2 45/25 Rx3 35/20
Box jump overs 24/20” Rx1 12 Rx2 10 Rx3 8
2) Bench Press
5x3 all sets @75-85%
3) 8 min EMOM alternate between
Wallwalks Rx1 4 Rx2 3 Rx3 2
Handstand push-ups Rx1 15 Rx2 8 Rx3 15/12 push-ups
Friday morning Classes are cancelled
The rest of the day TBD
Friday morning classes are cancelled
Rest of the day TBD
Wed, Sept 25, 2024
*Thursday we will be closed all day for the storm
Wod
35 min AMRAP:
25/20 cal Bike Erg
25/20 cal Echo bike
Sandbag Lunges 80’ Rx1 50/40 Rx2 40/30 Rx3 30/20
25/20 cal Row
25/20 cal Ski
25 Wallball Squat Cleans Rx1 30/20 Rx2 20/14 Rx3 14/10
Tues, Sept 24, 2024
Wod
1) For Time:
500/450m Row
30 Rx1 C2B Rx2 pull-ups Rx3 20 pull-ups
500/450m Row
150 Double unders Rx2 75 Rx3 150 singles
2) 5 sets Of Complex
1 shoulder press + 3 push press
3) 5 RFT
10 S2o Rx1 155/105 Rx2 135/85 Rx3 95/65
10 Bar over burpees
Cap 11 mins
Mon, Sept 23, 2024
WOD
1) 3 RFT
20/16 cals Echo Bike
Box jump overs Rx1 20, Rx2 16, Rx3 12 cals
2) Backsquat
5 x 3 @ 75-85%
3) 12 min Amrap
GHDSU Rx1 20, Rx2 16, Rx3 12
20 DB snatch Rx1 50/35, Rx2 40/25, Rx3 30/20
Ski 12/10 cals
Fri, Sept 20,2024
WOD
1) For Time
Ski - 100/80 cals
2) Bench Press
5 x 4 ascending
3) 3 RFT
Wallwalks Rx1 4 , Rx2 3, Rx3 2
8 Hang Clean & jerk Rx1 155/105, Rx2 135/95, Rx3 115/75
Dus Rx1 100, Rx2 50, Rx3 100 singles
Thurs, Sept 19, 2024
WOD
1) 12 Min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
Row Rx1 17/14 cals, Rx2 14/11 cals, Rx3 11/9 cals
2) Deadlift
5 x 4 ascending
3) 6 min Emom
5 Squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Wed, September 18, 2024
Run 100m (one lap around the parking lot - go out driveway take right to north driveway )
3 Rnds
Erg 20/16cals
10 Burpee Box overs
Run 100m
3 Rnds
Echo 20/16 cals
10 sit-ups
Run 100m
3 Rnds
Row 20/16 cals
10 Wallballs 20/14#
Run 100m
3 Rnds
Ski 20/16 cals
10 DB snatch 35/20#
Run 100m
Tues, Sept 17, 2024
WOD
1) 3 RFT
Pull-ups Rx1 20, Rx2 15, Rx3 10
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Push ups Rx1 20/16, Rx2 15/12, Rx3 10/8
2) Shoulder Press
5 x 3 ascending
3) Row sprint
For Time
100/80 cals
Mon, Sept 16, 2024
WOD