Tues., Dec. 14, 2021

 WOD:

3 rounds for time of:

500-m row
15 push-ups
12 sit-ups or V-ups

CW: 3:24, 3:26, 3:22

LW: 3:41, 3:34, 3:33

Mon., Dec. 13, 2021

 WOD:

Complete as many rounds as possible in 20 minutes of:

5 burpees
10 shoulder press
30 double-unders/ 50 single unders

CW: 7 rds. plus 5 B, 3 SP (55#)

LW: 8 rds. plus 5 B, 10 SP (35#)

Fri., Dec. 10, 2021

 WOD:

A.Three sets of:

Back Squat x 5 reps
Alternating Cossack Squats x 20 reps
Toes to Bar x 5 reps

B.
4 sets for time:

250 Meter Row
20 Goblet Squats
20 V-Ups

CW: 11:55
LW: 13:47

Thurs., Dec. 9, 2021

 WOD:

Complete five rounds for time of:

400 Meter Row
7 Dumbbell Burpee Deadlifts
20 Dumbbell Box Step-Overs

CW: 27:16
LW: 26:57

Tues., Dec. 7, 2021

 WOD:

A. 3 sets:

Dumbbell Walking Lunge x 20 steps

B. AMRAP in 5 minutes of:

20 Double-Unders or 30 Single-Unders
10 Air Squats
CW: 5 rds. plus 30 SU's
LW: 5 rds. plus 30 SU's, 8 AS

C. AMRAP in 5 minutes of:

5 Dumbbell Beast-Makers
16 Hurdle Hops
CW: 2 rds. plus 5 DBM
LW: 3 rds. plus 2 DBM

D. AMRAP in 5 minutes of:

5 “Toes to Bar” /10 sit-ups (LW)
10 Push-Ups
CW: 6 rds. plus 5 TTB, 5 PU"s
LW: 6 rds. plus 6 SU's

Mon., Dec. 6, 2021

 WOD:

Three sets for max calories/reps of:

4 Minutes of Rowing

    CW: 52, 54, 54

    LW: 43, 43, 44
3 Minutes of Assault Bike

    CW: 27, 31, 31

    LW: 33, 32, 31
2 Minutes of Burpee Box Jump or Step-Ups

    CW: 38, 42, 38

    LW: 39, 40, 42
1 Minute of Dumbbell Thrusters

    CW: 15, 17, 17 (25# DB)

    LW: 20, 21, 22 (15# DB)

Rest between sets

Sat., Dec. 4, 2021

 WOD:

Complete as many bike calories as possible in 10 minutes while performing rounds of:

1

10 box jumps/step-ups
15 barbell push press
20 seconds on bike

CW: 21 cal.* plus 10 BJ's, 15 BPP (55# barbell)

LW: 29 cal. (45# barbell)

* thinking CW did not check total calories next time he got on the bike (ie the ones that clocked up once he finished each 20 seconds of ride)

Fri., Dec. 3, 2021

WOD:

Complete as many rounds as possible in 20 minutes of:

50 double-unders or 75 single-unders
100-ft. walking lunge
100-ft. bear crawl

CW: 5 rds.

LW: 5 rds. plus 35 SU's

Tues., Nov. 30, 2021

 WOD:

30 rounds for time of:

5 thrusters - dumbbell
3 push-ups
1 shoulder press - barbell

CW: 28:13 (20# DB, 75# bar)

LW: 29:56 (15# DB, 45# bar)

Mon., Nov. 29, 2021

 WOD:

3 rounds for max reps of:

1 minute of sit-ups or V-ups
1 minute of walking lunges
1 minute of jumping or banded pull-ups

CW: 66, 66, 71

LW: didn't count

Sat., Nov. 27, 2021

 WOD:

A.
Three sets of:

Narrow-Stance Heels-Elevated Squats x 8-10 reps
(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or dumbbells)
Alternating Front-Racked Kettlebell Lunges x 16-20 reps

B.
Three rounds for time of:

40 Calories Bike
30 Hurdle hops
20 Thrusters (barbell or dumbbells)
20 V-Ups

CW: 20:08

LW: 23:12

Fri., Nov. 26, 2021

 WOD:

A.
3 sets of each:

Dumbbell Bench Press x 8-10 reps
Strict Pull-Ups x 8-10 reps
3-Position Couch Stretch (Left) x 30 seconds in each position
 (Right) x 30 seconds in each position

C.
For time:

1000 Meter Row
30 Box Jumps or single leg power jump
20 Dumbbell Push Presses

3-Position Couch Stretch

CW: 9:39 (30# DB)

LW: 8:25 (15# DB)

Tues., Nov. 23, 2021

WOD: 

21-15-9 reps for time of:

Deadlifts
Push-ups

CW: 9:00 mins. (150#)

LW: did not time. Did 50 sit-ups x3, plus 85#, 100, 110 DL's

Mon., Nov. 22, 2021

 WOD:

Shoulder Press

1 press x10

CW: 85, 90, 90, 90, 95, 100, 100, 105, 105, 110

Sun., Nov. 21, 2021

 WOD:

A.
3 sets of:

Kettlebell Windmills x 5-6 reps each arm
Box Jumps x 10 reps
60-second Prone Plank Hold
60-second 

B.
Five rounds for time of:

15 Calories of Assault Bike
12 Alternating Dumbbell Press (6 ea. arm)

Horse Stance Hold

CW: 10:17

LW: 9:12 (only did Left ADB)

Sat., Nov. 20, 2021

 WOD:

For time:

800 Meter Row

followed by…

Two rounds of:

20 Burpees
10 Pull-Ups/lunges
40 Alternating Cossack Squats
20 Kettlebell Swings
10 Push-Ups/sit-ups

CW: 3:233, 14:54

LW: didn't time (shoulder)

Wed., Nov. 17, 2021

 WOD:

15-12-9-6-3 reps for time of:

Power cleans
Bar-facing burpees

CW: 17:52 (100# PC)

Tues., Nov. 16, 2021

 WOD:

A.
Three sets of:

Front or Goblet Squat x 6-8 reps
Medicine Ball Hamstring Curls x 15-20 reps
Hollow Body Roll to Superman x 6 rolls each way

B.
Complete as many rounds and reps as possible in 15 minutes of:

15 cal of Assault Bike
15 Wall Ball Shots
15 V-Ups or Hanging Knees to Chest

CW: 4 rds. plus 10 cal bike

LW: Different WOD

Mon., Nov. 15, 2021

 WOD:

A.
4 sets of:
60 seconds of Pull-Ups
12 Kettlebell Goblet Kang Squats

5 Batwing Extensions

10 Zottman Curls

B.
For time:
40 Calories Bike
40 Kettlebell Swings
30 Box Jumps or Step-Ups

CW: 10:16

LW: Did a different WOD because of shoulder

Sat., Nov. 13, 2021

 WOD:

Back squat 5-5-5-5-5 reps.

CW: 95#, 105, 115, 125, 130

LW: 65#, 75, 80, 85, 90

Thurs., Nov. 11, 2011

WOD: 

A. 4 sets:

Dumbbell bench press x 7-8

Cross Bench Pullover x 5

Hanging leg raises x 8

Single arm dumbbell row x 7 LH, 7 RH

B. AMRAP in 12 mins.:

12 cal. bike

12 toes to bar

6 pull-ups (banded)

CW: 5 rds. plus 3 cal. bike

LW: 4 rds. plus bike, TTB, 1 PU

Wed., Nov. 10, 2021

 WOD:

A: 3 or 4 sets of:

10 Bulgarian Goat Swings
10 Single arm presses
10 alt. reverse lunge with goblet hold
10 KB thrusters

Rest between sets

B. 3 sets for max. meters and reps.:

90 sec. Rowing

30 sec. Thrusters (dumbbell or barbell)

Rest between sets

CW: 278, 384, 385 meters, 10, 12, 12 reps. (55#)

LW: 329, 337, 340 meters, 10, 10, 10 reps (45# bar)

Tues., Nov. 9, 2021

 WOD:

4 rounds for time:

50 ft. overhead walking lunge
20 sit-ups or v-ups

CW: 6:47, ??#)

LW: 7:57 (25#)

Mon., Nov. 8, 2021

 WOD:

Complete AMRAP in 20 mins.:

2 pull-ups (banded for us)

4 push-ups

8 KBS

CW: 17 rounds plus 4 PU, 4 PU, 4 KBS

LW: 18 rounds

Fri., Nov. 5, 2021

 WOD:

3 Rounds for Time:

Row 800 meters
50 Deadlifts

CW: 23:17 (55# DL)

LW: 25:20 (55# DL)

Thurs., Nov. 4, 2021

 WOD:

A. 3 Sets:

Romanian Deadlifts (CW: 140#, LW: 45#!)

Dumbbell alt. reverse lunge x 10 each leg

Jefferson Curl

Banded Palloff hold x 30 sec. each side

B. 3 Rounds for time:

20 cal. Bike

20 Kettlebell Swings

CW: 8:55

LW: 9:46

Wed., Nov. 3, 2021

 WOD:

A. 3 Sets:

Pushups x 10-12

Planks x 60 sec.

Dumbbell Thrusters x 45 sec.

B. 4 sets for max calories/reps

Minute 1: Row for cal. (CW: 16,15,16,17)

Minute 2: push ups or L seat DB press (20,25,26,27)

Minute 3: pullups (8,8,8)

Minute 4: 30  sec. front lean rest on rings or plank

LW: did not record

Tues., Oct. 26, 2021

 WOD:

A.
12 minutes:
12 calorie row
18 goblet squats

CW: 6 rds.

LW: 4 rds. plus 12 cal. Row, 8 GS

B.
12 minutes:
12 calories bike
12 single arm dumbbell press (6 each arm)

CW: 6 rds. plus 12 cal bike (30# DB)

LW: 6 rds. plus 12 cal bike and 5 DBP (15# DB)