Tues, Oct 29, 2024
WOD
1) 3 RFT
Ski 250/225m
20 KB swings 53/35#
Row 250/225m
2) BB complex
5 x 2 Shoulder Press/ 2 Push Press/2 Push Jerk/1 split
Ascending
3) 9 min amrap
Rope Climbs Rx1 4, Rx2 3, Rx3 2
Vups Rx1 20, Rx2 15, Rx3 10
Wallwalks Rx1 4, Rx2 3, Rx3 2
Mon, Oct 28, 2024
WOD
1) 3 RFT
Wallballs Rx1 35, Rx2 30, Rx3 25 20/14#
Run 200m
T2B Rx1 25, Rx2 20, Rx3 15
2) PWR Clean
12 mins to reach 2 rep TNG max
3) For Time
100 Dus Rx2 65 Dus, Rx3 150 singles
80ft Front rack DB lunges (2 DBs)
10 burpees
80ft Oh DB lunges (single DB)
10 Burpees
80 Ft Body weight lunges (no DB)
10 Burpees
100 Dus Rx2 65 Dus, Rx3 150 singles
Fri, Oct 25, 2024
Wod
1) For Time:
10-8-6–4-2
Bar Muscle-ups Rx2 C2B Rx3 pull-ups
Ghd sit-ups Rx1 15 Rx2 12 Rx3 10
2) Bench
4x3 @80%
3) 9min EMOM
:35 side plank on hand Rx+ 35/26# kb
:35 side plank *other side
:35 hollow hold Rx+ 25/15# plate
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