WOD
1) For Time
21, 15,9 reps of
Row Cals
Wallballs 20/14
2) Deadlift
5 x 4 ascending
3) 4 RFT
8 reps Pwr cleans Rx1 155/105 , Rx2 135/95, Rx3 115/75
Bike Erg Rx1 20/16 cals
Thurs, Feb 27, 2025
Wod
1)21-15-9
Front squat Rx1 135/95 Rx2 115/75 Rx3 95/66
Burpee over the bar
2)Deadlift
4x4 ascending
3)9 min AMRAP
20 Db Box step ups Rx1 50/35 Rx2 40/25 Rx3 35/20
20 Db pushpress
Wed, Feb 26, 2025
Wod
30 min AMRAP
200m Run
500/450m Bike Erg
.5/.45km Echo bike
250/225m Row
250/225m Ski
80ft Lunge
Tues, Feb 25, 2025
Wod
1) Shoulder Press
5x4 ascending, deadstop
2) Every 3:00 x6 sets
20/16 cal Row
Toes to Bar Rx1 10 Rx2 6 Rx3 4
Double Unders Rx1 50 Rx2 30 Rx3 50singles
*add 2 toes to bar each set
(If you fall behind switch to 18:00 AMRAP)
Mon, Feb 24, 2025
1) For Time
Bike Erg 4 x 1,000/900m
W/1 min rest
2) Front Squat
4 x 4 @80%
3) 3 RFT
8 Deadlifts Rx1 185/125, Rx2 135/95, Rx3 115/75
6 Pwr Cleans
4 S2O
Burpees Rx1 10, Rx2 8, Rx3 6
Ski 250/225m
Fri, Feb 21, 2025
1) For Time
5 x 750/675m sprints
W/1 min rest between sprints
2) Bench Press
5 x 2 ascending
3) 4RFT
GHD Hold 30 sec
1 min rest (during 1 min rest do pushups Rx1 15/10, Rx2 12/8, Rx3 9/6 )
THURS, Feb 20, 2025
1) For Time
21 reps of
Thrusters Rx1 115/75, Rx2 95/65, Rx3 75/55
Pull-ups
Bike Erg cals
Then 15 reps of
Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Rx1 C2B pull-ups, Rx2/3 pull-ups
Bike Erg cals
9 reps of
Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/95
Bar Mups, Rx2 C2B pull-ups, Rx3 pull-ups
Bike Erg cals
2) Backsquat
5 x 2 ascending
3) 4RFT
6 reps Rx1 OH squat, Rx2 squat clean, Rx3 front squat 135/95#
10 Shuttle runs D/B
WED, Feb 19, 2025
WOD
1) 2 RFT
50 sit-ups (no GHD)
Bike Erg 50/40 cals
Bike Echo 50/40 cals
Row 50/40 cals
Ski 50/40 cals
50 BK extn GHD
Tues, Feb 18, 2025
WOD
1) 9 min Amrap
20/16 ski cals
Rx1 C2B 20 pull-ups, Rx2 20 pull-ups, Rx3 15 pull-ups
Rx1 20 HSPus, Rx2 15 HSPus, Rx3 20/15 push ups
2) Clean & Jerk
15 mins find one rep max
3) 3 RFT
10 Sumo hi pulls Rx1 135/95, Rx2 115/75, Rx3 95/65
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6
Vups Rx1 10, Rx2 8, Rx6
Run 200m
Mon, Feb 17, 2025
WOD
1) 2 RFT
20 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
20 KB Deadlift
20 Kb lunge Rx1 Overhead, Rx2 shoulder, Rx3 suitcase
Row 500/450m
2) Front squat
5 x 4 ascending
3) For Time
Bike Erg cals - Tabata
8 Rnds - 20sec ME /10 sec rest
3 mins rest
Ski Cals - Tabata
8 Rnds - 20sec ME/10 sec rest
Fri, Feb 14, 2025
Wod
1) Bench Press
5x3 ascending
2) Movements we LOVE to HATE<3
2 Rounds:
14 Devils Press Rx1 50/35 Rx2 40/25 Rx3 35/20
14 cal Ski
14 Overhead db Lunge *in place
14 cal Echo Bike
14 burpees
140 double unders Rx2 70 Rx3 140 singles
14 shuttle runs D/B=1
(Time Cap 25mins)
Thurs, Feb 13, 2025
Wod
1) 7 min AMRAP:
Wallwalks Rx1 10 Rx2 7 Rx3 5
Ghdsu Rx1 30 Rx2 20 Rx3 20Vups
2) 15 mins to work to a heavy
1 rep clean
3) For Time:
1000m Run
Wednesday, Feb 12, 2025
Wod
Every 2 mins for 40 mins
alternate between 1&2
1) Row Rx1 15/12 Rx2 13/10 Rx3 10/8
Air squats Rx1 20 Rx2 15 Rx3 10
2) Bike RX1 15/12 Rx2 13/10 Rx3 10/8
Box Jumps Rx1 15 Rx2 13 RX3 10
Tues, Feb 11, 2025
Wod
Tuesday
1) (:30on/:30off) x5 Movement #1
2:00 rest
(:30on/:30off) x5 Movement #2
Choose 2 bodyweight movements to practice
-pull-ups
-Muscle ups
-toes to bar
-wallwalks
-HSPU
-double unders
-handstand walk
-pistols
-crossovers
2) Pushpress
5x2 ascending
3) Linda V.2
10/9/8/7/6/5/4/3/2/1
Deadlift Rx1 265/185 Rx2 205/155 Rx3 175/105
Db Bench press Rx1 50/35 Rx2 40/25 Rx3 35/20
Power snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
(Cap 13 mins)
Mon, Feb 10, 2025
WOD
1) 6 min Emom
10 Fr rack Fwd lunges Rx1 185/125, Rx2 155/105, Rx3 115/75
2) Backsquat
5 x 5 ascending
3) 3 RFT
Bike Erg 1,000/900m
10 Hang Pwr Clean Rx1 135/95, Rx2 115/75, Rx3 95/65
Burpees over Bar Rx1 12, Rx2 10, Rx3 8
Run 200m
Fri, Feb 7, 2025
WOD
1) Lsits
5 x 30 sec hold w/1 min rest
2) Bench Press
5 x 3 ascending
3) 3 RFT
Ski 350/315m
Pull-ups Rx1 25, Rx2 20, Rx3 15
Run 200m
HSPUs Rx1 25, Rx2 20, Rx3 pushups 25/20
Thurs, Feb 6, 2025
WOD
1) 3 RFT
30 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
30 Box jumps overs 24/20
2) Deadlift
5 x 3 ascending
3) 8 min amrap
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
80 ft fwd walking Lunges w/KB
Wed, Feb 5, 2025
WOD
1) 7 mins to complete
400m Run - 20 DL Rx1 225/155, Rx2 185/125, Rx3 155/105 - 200m Run
2 min Rest
2) 7 mins to complete
Bike Erg 1,000/900m - 8 cleans @ same weight Pwr or squat - Bike Erg 500/450m
2 mins Rest
3) 7 mins to complete
Row 500/450m - 4 Snatch @ same weight (PWR or squat) - Row 250/225m
2 mins rest
4) 7 mins to complete
Ski 500/450m - 10 S2O @ same weight - 250/225m
Feb 4, 2025
WOD
1) Shoulder Press
5 x 4 ascending
2) 3 RFT (25 min cap)
500/450m Ski Erg
10 S2O Rx1 135/95, Rx2,115/75, Rx3 95/55
Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups
Wallwalks Rx1 5, Rx2 4, Rx3 3
500/450m
Tues, Feb 4,2025
WOD
1) Shoulder Press
5 x 4 ascending
2) 3 RFT (25 min cap)
500/450m Ski Erg
10 S2O Rx1 135/95, Rx2,115/75, Rx3 95
Rx1 20 T2B, Rx2 20 GHDSU, Rx3 20 Vups
Wallwalks Rx1 5, Rx2 4, Rx3 3
500/450m