Thurs, Jan 2, 2024

8&9am only. Back to normal schedule on Friday

Thursday

1) For time:
10 snatches Rx1 155/105 Rx2 135/85 Rx3 95/65
25 air squats
8 snatches
25 air squat
6 snatches
25 air squats
4 snatches
25 air squats
2 snatches

2) Front Squat

4x2 ascending

3) For Time:

800m Run

Toes to bar Rx1 50 Rx2 35 Rx3 25

50 kettlebell swings 53/35

(Cap 12 mins)

Tues, Dec 31, 2024

8&9am class only

“Countdown to 2025”

25 min AMRAP:

365m Ski

10 BMU Rx2 c2b Rx3 pull-ups

9 deadlifts

8 front rack bb lunge

7 push-ups

6 burpees over the bar

5 db hang clean & jerk

4 devils press

3 devils cleans

2 manmakers

1 Rope Climb

Happy New Year!

Mon, Dec 30, 2024

Monday

1) Backsquats

2x7 @60%

2x5 @70%

2x3 @80%

2) 24min EMOM:

6 Power Cleans Rx1 205/145 Rx2 175/125 Rx3 135/85

Row Rx1 15/12 cals Rx2 12/10 Rx3 10/8

Double Unders Rx1 60 Rx2 30 Rx3 60 singles

Echo Bike Rx1 15/12cals Rx2 12/10 Rx3 10/8

12 DB Box Step ups 20” Rx1 50/35 Rx2 45/25 Rx3 35/20

Rest

Fri, Dec 27, 2024

WOD

1) GHD Holds

5 x 30 sec hold w/1 min rest

2) Bench Press

5 x 5 same 75% 1RM

3) 12 min amrap

Ski Rx1 20/16, Rx2 18/14, Rx3 16/12 cals

Rope climb Rx1 2 LL, Rx2 1 LL/1 RC, Rx3 2 RC

12 Hang C/J Rx1 155/105, Rx2 115/75, Rx3 95/55

Thurs, Dec 26th, 2024

WOD

1) 4 RFT

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

20 Jumping lunges

2) Backsquat

5 x 5 75% 1RM same

3) 3 RFT

GHDSU Rx1 20, Rx2 16, Rx2 12

80 ft DB Oh Lunge (1 DB) Rx1 50/35, Rx2 40/25, Rx3 35/20

C2B Pull-ups Rx 1 15, Rx 2 12, Rx3 9 pull-ups

Mon, Dec 23, 2024

WOD

1) 2 RFT

Row 500/450m

10 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

12 Burpees over the Bar

2) Front squat

5 x 3 ascending

3) 4 Rnds

Bike Erg 750/675m

Dus Rx1 75, Rx2 50, Rx3 75 singles

8 (single arm - do all reps in a set w/same arm) DB thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20 (each round change arms)

T2B Rx1 15. Rx2 12, Rx3 9

Fri, Dec 20, 2024

Wod

1) For Time:

Ghdsu Rx1 50 Rx2 40 Rx3 30

Wallwalks Rx1 10 Rx2 7 Rx3 5

20 Hspu Rx1 wallfacing Rx2 kipping Rx3 40/30 push-ups

(Time cap 9 min cap)

2) Bench Press

5x2 ascending

3) 9min AMRAP:

10 Sumo hi pulls Rx1 135/95 Rx2 115/75 Rx3 95/65

30 Bar hops (every hop= 1 rep):6

Rope climbs Rx1 3 Rx2 2 Rx3 1

Thurs, Dec 19, 2024

Wod

1) 5 min EMOM

5 Squat Snatches Rx1 135/85 Rx2 95/55 Rx3 power 95/55

2) Back Squat

4x3 @80%

3) 3:00work/1:00rest x3 sets

Echo Bike Rx1 20/16cals Rx2 16/12 Rx3 12/9

10 db deadlifts Rx1 50/35 Rx2 45/25 Rx3 35/20

10 db hang cleans

ME db Front Rack Lunges *in place

Wed, Dec 18, 2024

Wod

Long & boring but important!

For Time:

1 Mile Run

4000/3600m Bike

2000/1800m Row

2000/1800m Ski

Cap 45mins

Tues, Dec 17, 2024

Wod

1) Every 2 minutes x3 each

alternate between

ME Handstand hold against wall

ME Bar hang

(Do not work longer than 1:15)

2)“Jack”

20 minute AMRAP:

10 push presses Rx 115/75 scaled 75/55

10 kettlebell swings Rx 53/35

10 box jumps Rx 24/20”

Mon, Dec 16, 2024

Wod

Monday

1) For Time:

400m Run

21 Front Squats 135/95 Rx2 115/75 Rx3 95/55

200m Run

15 Front Squats

100m Run (yellow mailbox)

9 Front Squats

Time cap 10 minutes

2) Every 2mins for 5 sets

3 Power Cleans @75% of 1RM

3) 2 Rounds:

500/450m Row

Burpee pullups Rx1 15 Rx2 12 Rx3 10

Toes to Bar Rx1 20 Rx2 16 Rx3 12

Fri, Dec 13, 2024

WOD

1) Lsits

5 x 30 sec hold

2) Bench Press

5 x 4 ascending

3) 3 RFT

Row 500/450m

15 Kb swings 53/35

20 KB sumo Hi Pull

Thurs, Dec 12, 2024

WOD

1) 12 min amrap

Wallballs Rx1 50, Rx2 45, Rx3 40 20/14#

6 Power cleans Rx1 225/155, Rx2 185/125, Rx3 155/105

10 Burpees over bar

2) Sumo Deadlift

5 x 4 ascending

3)For Time

Bike Erg

8 x Sprints 20/16 cals w/30 sec rest

Wed, Dec 11, 2024

WOD

1) For Time (40 min time cap)

Run 400m - Buy in

Then 2 Rnds of

5 DB Devil Press Rx1 35/20, Rx2 30/15, Rx3 25/10

Bike Erg 1,250/1,125m

10 DB Thruster

Bike Echo 1,250/1,125m

15 DB Clean

Row 650/585m

20 DB Push press

Ski 650/585m

Run 400m - Cash out

Tues, Dec 10, 2024

WOD

1) 25 min Emom

1st min - C2B Pull-ups Rx1 18, Rx2 12, Rx3 12 pull-ups

2nd min - Row Rx1 18/14 cals , Rx2 16/12 cals, Rx3 14/10 cals

3rd min - Wallwalks Rx1 4, Rx2 3, Rx3 2

4th min - DB Snatch Rx1 18, Rx2 16, Rx3 14 50/35#

5th min - Rest

2) BB complex

5 x 2 push press/2 push jerk

Ascending

Dec 9, 2024

WOD

1) 6 min Emom

12 Fr Fwd Lunges Rx1 135/95, Rx2 115/75, Rx3 95/65

2) Backsquat

5 x 2 ascending

3) 3 RFT

Bike Erg Rx1 30/26 cals, Rx2 25/20 cals, Rx3 20/16 cals,

8 Hang C/J Rx1 155/105, Rx2 135/95, Rx3 115/75

Dus Rx1 100, Rx2 50, Rx3 100 singles

Fri, Dec 6, 2024

Wod

1) For Time:

30 Box Jump Overs 24/20”

20 Box Step ups with 1 db

15 Single Arm Devil Press

20 Box Step ups with 1 db

30 Box Jump Overs

Rx1 50/35 Rx2 45/25 Rx3 35/20

2) Bench Press

4x3 @75%

3) 2 sets:

3 min Amrap

250/225m Ski

15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65

Max distance Handstand walk Rx3 inchworms

(3 mins rest)

*split into 2 groups, one spots the other during their rest time

Fri, Dec 6, 2024

Wod

1) For Time:

30 Box Jump Overs 24/20”

20 Box Step ups with 1 db

15 Single Arm Devil Press

20 Box Step ups with 1 db

30 Box Jump Overs

Rx1 50/35 Rx2 45/25 Rx3 35/20

2) Bench Press

4x3 @75%

3) 2 sets:

3 min Amrap

250/225m Ski

15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65

Max distance Handstand walk Rx3 inchworms

(3 mins rest)

*split into 2 groups, one spots the other during their rest time

Fri, Dec 6, 2024

Wod

1) For Time:

30 Box Jump Overs 24/20”

20 Box Step ups with 1 db

15 Single Arm Devil Press

20 Box Step ups with 1 db

30 Box Jump Overs

Rx1 50/35 Rx2 45/25 Rx3 35/20

2) Bench Press

4x3 @75%

3) 2 sets:

3 min Amrap

250/225m Ski

15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65

Max distance Handstand walk Rx3 inchworms

(3 mins rest)

*split into 2 groups, one spots the other during their rest time

Fri, Dec 6, 2024

Wod

1) For Time:

30 Box Jump Overs 24/20”

20 Box Step ups with 1 db

15 Single Arm Devil Press

20 Box Step ups with 1 db

30 Box Jump Overs

Rx1 50/35 Rx2 45/25 Rx3 35/20

2) Bench Press

4x3 @75%

3) 2 sets:

3 min Amrap

250/225m Ski

15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65

Max distance Handstand walk Rx3 inchworms

(3 mins rest)

*split into 2 groups, one spots the other during their rest time