WOD
1) Row Sprints
5 x 500/450m w/ 30 sec rest
2) Deadlift
5 x 4 ascending
3) 3 RFT
8 Hang Pwr Snatch Rx1 l135/95 Rx2 115/75, Rx3 95/55
Dus Rx1 100, Rx2 50, Rx3 100 singles
20 Pistols
WED, Jan 8, 2025
WOD
1) 3 RFT
25 Air squats
Erg Bike 1,000/900m
25 Air squats
15/10 pushups
Row 500/450m
15/10 pushups
5 Burpees
Ski 500/450m
5 Burpees
Tues, Jan 7, 2025
WOD
1) Push Press
5 x 4 ascending
1) 3 RFT
Row 500/450m
8 Sumo hi pull Rx1 135/95. Rx2 115/75, Rx3 95/65
8 Burpees over Bar
8 BMup, Rx2 8 C2B, Rx3 8 pull-ups
8 T2B
8 S2O - same as Sumo
Mon, Jan 6, 2025
WOD
1) 2 RFT
20 Jumping Lunges
Echo Cals Rx1 30/24, Rx2 25/20, Rx3 20/16
10 Squat cleans Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Backsquat
5 x 4 ascending
3) For Time
50 KB Deadlifts Rx1 70/53, Rx2 62/44, Rx3 53/35
40 KB Kb swings
30 KB Goblet squats
20 KB front rack lunges
10 KB weighted sit-ups
Fri, Jan 3, 2025
Wod
1) 1:00on/1:00off x5
Double Unders Rx1 50 Rx2 30 Rx3 50 singles
Max effort Rx1 strict HSPU Rx2 kipping HSPU Rx3 wallwalks
2) Bench Press
4x2 ascending
3) 10min AMRAP
500/450m Row
Ghdsu Rx1 25 Rx2 20 Rx3 15
250/225m Row
Vups Rx1 20 Rx2 15 Rx3 10
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