Monday 10/1

Wod - Rx

3 RFT 

400m run

75 air squats

60’ handstand walk

Wod - Scaled

3 RFT 

400m run

75 air squats

6 wall walks

Friday 9/28

Wod - Rx

Amrap 10

75 double under

5 BarMu

10 double kettlebell clean and jerk 53/35

Wod - Scaled

Amrap 10

75 single under

10 evil wheels

10 double kettlebell clean and jerk

Thursday 9/27

Wod - Rx

5 RFT 

7 deadlift 225/155

12 toe to bar

Wod - Scaled

5 RFT 

7 deadlift 185/125

12 toe to kettlebell

Wednesday 9/26

Wod

“Griff”

For Time

800m run

400m run backwards

800m run

400m run backwards

This is a demonstration of the effort I expect for this wod!!

Tuesday 9/25

Wod - All Levels

“Tabata Something Else”

Tabata pull ups

Tabata push ups 

Tabata sit ups

Tabata squats

Score is the total reps across all intervals. Complete all 8 intervals of pull ups then push ups.. etc

Monday 9/24

Wod

For Time

50 cal row

75 dumbbell snatch

100 wall ball

If you are sore and beat up from the NorBeast Games, give yourself another day to recover. It will be good for you! If you want to just come in and stretch, that’s fine too!

Friday 9/21

Wod

Clean complex strength 

7 sets of the following

1 squat clean + front squat + jerk

Thursday 9/20

Wod 

“The Ghost”

6 rounds

1 min: row calories

1 min: burpee

1 min: double under

1 min: rest

Wednesday 9/19

Wod

100m row time trial

Rest

250mrow time trial

Cash out

3 rounds

100m back rack carry

30 banded good morning

40 Russian twists

Tuesday 9/18

Wod - Rx

“Nate”

Amrap 20

2 muscle ups

4 handstand push ups

8 kbs 70/53

Wod - Scaled

“Nate Alternative”

Amrap 20

6 pull ups

7 push press

8 kbs

Monday 9/17

Wod

Emom x 21

Min 1: 10 overhead walking lunge

Min 2: 50m farmers carry

Min 3: 15 toe to bar / hanging knee raise

Friday 9/14

Strength

Back squat 

Wod - Rx

Amrap 10

12 pistol

12 ring dip

Wod - Scaled

Amrap 10

12 weighted box step up

12 ring dip negative

Thursday 9/13

Wod - Rx

For Time

800m run

50 double under

20 KB snatch 53/35

600m run

50 double under 

20 KB snatch 53/35

400m run

50 double under

20 KB snatch 53/35

Wod - Scaled

For Time

800m run

100 single

20 KB snatch 

600m run

100 single

20 KB snatch 

400m run

100 singles

20 KB snatch 

Wednesday 9/12

Wod - Rx

10 RFT

10 burpee

10 sit up

Wod - Scaled

5 RFT

12 burpee

20 sit up

Tuesday 9/11

Wod 

In a 17 min window

5 RFT

6 cleans 155/105 — 115/75

12 chest to bar pull ups — pull ups

With the remaining time,

Find a heavy clean

Monday 9/10

Wod - Rx

Split reps with a partner

Amrap 15

50-40-30-20-10

Row calories

Handstand push ups

Wod - Scaled

Split reps with a partner

Amrap 15

50-40-30-20-10

Row calories

Dumbbell strict press 

Friday 9/7

Strength 1

Power clean 4 x 6

Strength 2

Bench press 4 x 6

Ring row 4 x 15

Thursday 9/6

Wod - All Levels

Emom x 21

Min 1: 40 air squats

Min 2: 15 t2b

Min 3: 50’ handstand walk

Find a rep range or scaled movement that works toward improvement and greater capacity in that movement.

1) modify the number here to something you can complete every round

2)  If you can do toe to bar then find you a number you can complete and try and match that each round. We can also sub hanging knee raises or sit ups

3) if you can’t handstand walk yet you have two options, 30-45 sec handstand hold or plank hold

Wednesday 9/5

Wod

Amrap 14

400m run

21 sumo deadlift high pull 95/65

Tuesday 9/4

Wod 

For Time

1000m row

Then, 3 rounds

40 single dumbbell push press

20 single dumbbell front rack walking lunge

Monday 9/3

“Labor Day”

One class at 9:00am

For Time - Partner WOD

100 handstand push - push ups

200 double unders - single under

100 dumbbell snatch 50/35

200 double under - single under

100 toe to bar - sit ups

200 double under - single under

100 burpee