Thurs, Oct 24, 2024
Wod
1) 3 Rounds:
10 Single Arm hang db cleans Rx1 70/50 Rx2 50/35 Rx3 40/25
Sled push- down the parking lot
20 Single Arm db push press
Sled push- back up the parking lot
*sled is empty expect for your db that you’ll place on the sled for the push
2)Backsquat
4x3 @80%
3) 10 min AMRAP
250/225m Ski
50 Double Unders
10 Hang snatch 75/55
Wed, Oct 23, 2024
Wod
Every 10 mins for 4 sets
Alternate pair of machines every set (2 sets each)
Bike Erg & Ski
Run & Row
Rx1 25-20-15 cals
Rx2 20-15-10 cals
Rx3 18-12-8 cals
Runs will be 200m (stop sign)- yellow mailbox- end of driveway
*score is slowest time for each pair of machines.
Tues, Oct 22, 2024
Wod
1) 5 sets:
2 Push jerks + 1 Split Jerk
2) WZA Online Qualifier Wod 3
For Time:
50 Toes to Bar
70 Box Jump Overs 24/20” *step down
90 Alt. DB Snatches Rx1 50/35 Rx2 45/25 Rx3 35/20
(Time cap 20 mins)
“Pick your poison”
Option 1- Straight through
Option 2 – 2 Rounds of 15-35-45
Option 3 – 10 Rounds of 5-7-9
*must pick one of the 3 options
Mon, Oct 21, 2024
Wod
1)For time
Buy in: 400m Run
3 Rounds
5 Power Cleans Rx1 225/155 Rx2 175/125 Rx3 135/95
Burpees over the bar Rx1 10 Rx2 8 Rx3 6
Cash out: 400m Run
2) Front squat
4x3 @80%
3) Every 3 mins x4
20 Wallballs Rx1 30/20 Rx2 20/14 10’ Rx3 20/14 9’
80ft Handstand walk rx2 3 wallwalks Rx3 5 inchworms
Fri, Oct 18, 2024
WOD
1) 3 RFT
Wallwalks Rx1 4, Rx2 3, Rx3 1
6 Power Snatch Rx1 155/105 , Rx2 135/95, Rx3 115/75
Rope climbs Rx1 4, Rx2 3, Rx3 1
2) Bench Press
6 x 2 ascending
3) 4 x Every 3 mins
15 sec GHD hold
Row Rx1 25/20cals, Rx2 22/17 cals , Rx3 20/15 cals
15 sec Hollow Hold
Thurs, Oct 17, 2024
WOD
1) 2 RFT
Use one DB for all movements
10 DB hang clean/jerk Rx1 50/35, Rx2 40/25, Rx3 35/20
OH DB lunge -40 ft - same #
10 DB Thruster - do 5 reps then switch - same#
OH DB lunge - 40 ft - same #
2) Deadlift
6 x 2 ascending
3) 11 min amrap
Echo Bike Rx1 30/24, Rx2 25/20, Rx3 20/16 cals
Du Rx1 100, Rx2 50, Rx3 150 singles
Air squats Rx1 50, Rx2 40, Rx3 30
WED, Oct 16, 2024
WOD
1) For Time (35 min cap)
2 Rnds
Bike Erg 1,000/900m
20 Goblet squats Rx1 70/53, Rx2 62/44, Rx3 53/35
Then
2 Rnds
Row 500/450m
Box jump overs Rx1 20, Rx2 17, Rx3 14
Then
2 Rnds
Ski 500/450m
Wallballs Rx1 20, Rx2 17, Rx3 14
Cash out
Run 800m
Tues, Oct 15, 2024
WOD
1) 9 min Amrap
T2B Rx1 20, Rx2 15, Rx3 10
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
HSPUs Rx1 20, Rx2 16, Rx3 10
2) Push Press
2 x 6 ascending
2x 5 ascending
2 x 4 ascending
3) Ski Intervals
5 x 500/450m
W/1 min rest between
Mon, Oct 14, 2024
WOD
1) 12 min amrap
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 165/110
8 Burpees over the Bar
Run 200m
2) complex - 12 mins
Work up to your heaviest set
Deadlift/Hang Clean/2 Front squat
3) Row Intervals
5 x 500/450m
Rest 1 min between intervals
Fri, Oct 11, 2024
* Class schedule is modified for Friday.
8am, 12:30pm and 4:30pm classes Only
Wod
1)Bench Press
5x3 ascending
2)24min EMOM
Bike erg cals Rx1 18/14 Rx2 15/12 Rx3 12/9
Kb swings 53/35# Rx1 18 Rx2 15 Rx3 12
Jumping lunges Rx1 18 Rx2 15 Rx3 12
Row cals Rx1 18/14 Rx2 15/12 Rx3 12/9
Wallballs 20/14# Rx1 18 Rx2 15 Rx3 12
Burpees Rx1 14 Rx2 12 Rx3 9
Mon, Oct 7, 2024
WOD
1) 3 RFT (16 min cap)
20 DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
40 ft DB lunge (2 DBs) - carry by side
5 DB Devil press
40 Ft DB lunge - same
2) Backsquat
4 x 6 ascending
3) 9 min amrap
Row 500/450m
15 Vups
10 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Fri, Oct 4, 2024
WOD
1) 3 x GHD holds 30 sec /w 1 min rest
Then
3 x Lsit 30 sec w/ 1 min rest
2) Bench Press
5 x 3 ascending
3) 2 RFT
Row 750/675m
1 min rest
Ski 750/675m
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