Sat., Dec. 31, 2022

 WOD:

10 rounds for time of:

40 single-unders

10 push-ups OR pull-ups

30 air squats

100 meter row

Rest 2 minutes

CW: 29:39

LW: 26:27

Thurs., Dec. 29, 2022 (CW only)

 WOD:

4 rds. each for time:

Row 500 m.
Rest 2 min. between 

CW: 2:00 (?), 1:59, 1:58, 1:56

Wed., Dec. 28, 2022 (CW only)

 WOD:

A. 4 Sets

Supinated grip bent over barbell row x6
Hollow rock/hold/plank x 45 sec.
Dumbbell Z press x 8-10
Box jumps/step-ups x5

B. AMRAP in 12 min.

6 pullups or push-ups
12 alt. dumbbell curls
12 single arm dumbbell pushpress - LH
12 single arm dumbbell pushpress - RH

CW: 6 rds. plus push-ups, curls, 12 push press

Tues., Dec. 27, 2022

 WOD:

A. 3 sets

Dynamic bulgarian split squats 12-15 each leg
60 sec. banded lateral walk
Jefferson curls x 3-5
100 ft. waiter's carry each arm

B. For time:

1,000 m Row
50 Dumbbell  thrusters

CW: 9:23

LW: 9:51

Mon., Dec. 26, 2022

 WOD:

Deadlifts

1  1  1  1  1 

CW: 145, 155, 165, 175, 185 (190)

LW: 95, 105, 115, 125, 130 (135)

Wed., Dec. 14, 2022

 WOD:

21-15-9 reps for time of:

Thrusters (45# bar)

Strict pull-ups

CW: 6:06

LW: 7:25

Tues., Dec. 13, 2022

 WOD:

A.1000 Meter Row
10 Dumbbell Box Step-Ups 
15 Strict Pull-Ups OR Pull-Ups
25 Dumbbell Thrusters

B. 60 Calories of Bike
10 Dumbbell Box Step-Ups (20″)
15 Strict Pull-Ups OR Push-Ups
25 Thrusters

Mon., Dec. 12, 2022

 WOD:

For time:

1000 Meter Row

50  Kettlebell Sumo Deadlift

50 Calories of Bike

25 Dumbbell Box Step-Overs

100 Meter Row

CW: 17:47

LW: 21:28 

Fri., Dec. 9, 2022

 WOD:

Complete as many rounds as possible in 30 minutes of:

60 second row

10 push-ups

15 squats

CW: 12 rds. plus 1 min. Row

LW: 13 rds.

Wed., Dec. 7, 2022

 WOD:

Bike 6 miles

CW: 22:30
LW: 23:23

Tues., Dec. 6, 2022

 WOD:

½ Mile Bike

800 Meter  Row

½ Mile Bike

40 Box Step-ups

½ Mile Bike

30 Push-Ups

½ Mile Bike

800 Meter Row

Did not time

Mon., Dec. 5, 2022

 WOD:

5 rounds of:

20 dumbbell walking lunges

10 burpees

10 box step-ups

Did not time

Sat., Dec. 3, 2022

 WOD:

Sumo deadlift 10-10-10-10-10 reps

CW: 95#, 105, 115, 125, 150

LW: 45#, 65, 75, 80, 90 (went too light)

Wed., Nov. 30, 2022

 WOD:

A. Complete as many reps as possible in 7 minutes following the rep scheme below:

 3 Single Kettlebell Thrusters 3 Kettlebell Swings
 6 Single Kettlebell Thrusters 6 Kettlebell Swings
 9 Single Kettlebell Thrusters 9 Kettlebell Swings
 …and so on, adding three repetitions after completing each round.

CW: 18 KBT, 3 KBS
LW: 18 KBT, 2 KBS

 B. 2 sets of each:

 Romanian deadlift X 10 reps
 Hurdle hops x 30
 Push-Ups x Max Reps
 Plank x 30 seconds

Tues., Nov. 29, 2022

 WOD:

A. Complete as many rounds and reps as possible in 10 minutes of:

11 Push-Ups 

10 Box Jumps 

19 Air Squats 

Farmers Carry 

CW: 3 rds. plus 11 PV, 10 BJ

LW: 4 rds. plus 11 PU

B. Three sets of: (rest after each movement) 

Bulgarian Split Squats x 8-10 reps each leg 

Banded Hamstring Curls x 4-6 reps 

Bent-Over Double double dumbbell Rows x 8-10 reps

Mon., Nov. 28, 2022

 WOD:

6 rounds of: 

1 minute of rowing 

1 minute of burpees 

1 minute of double-unders 

1 minute of rest

Sat., Nov. 26, 2022

 WOD:

For time: 

800 Meter Row 

½ mile Bike 

30 Back Squats 

800 Meter Row 

30 Long Jumps 

800 Meter Row 

½ mile Bike

CW: 20:06 (65# BS)

LW: 24:37 (65# BS)

Wed., Nov. 23, 2022

 WOD:

5 rounds, each for time, of:

Row 800 meters

Rest 3 minutes

CW: 3:28, 3:25, 3:25, 3:23, 3:18

LW: 4:00, 3:58, 3:58, 4:00, 3:59

Tues., Nov. 22, 2022

 WOD:

A.

3 sets of:

Arnold Press x 10 reps 

Zottman Curls x 10 

Cozy Leg Lifts (Left) x 8 reps 

Cozy Leg Lifts (Right) x 8 reps 

B.

For time:

Max Push-Ups with rest as needed

Mon., Nov. 21, 2022

 WOD:

Complete AMRAP in 12 min:

12 Kettlebell Swings
12 Kettlebell Squats
12 Kettlebell Push Press

CW: 6 rds. plus 12 KBS, 4 KBPP. Also did 12 Slam Balls and bike cool down

LW: 6 rds. plus 9 KBS. Also did 100 Single Unders and 50 AbMat Sit-ups

Sat., Nov. 19, 2022

 WOD:

Part A

50 cal. Row

80 Kettlebell Swings

50 cal. Row

CW: 13:26

LW: 16:44 (UGGH)

Part B

Barbell hip thrusters x 8

Barbell hip thruster iso-hold @ top position 15 - 30 seconds

Rest between sets

     

Wed., Nov. 16, 2022

 WOD:

4 sets of each for times:

400 Meter Row 

20 Double Kettlebell Sumo Deadlifts

250 Row

12 Dumbbell Box Step-Overs

CW: 24:52

LW: 25:14

Tues., Nov. 15, 2022

 WOD:

A. 4 sets of:

Snatch-Grip Romanian Deadlift x 6 reps 
Box Jumps x 5 reps
Knees to Elbows x 8 reps (or 30 sec. plank or 8 V-ups)
Banded Overhead Triceps Extensions x 20 reps 

B. For time:

60 Calories of Assault Bike
40 Kettlebell Swings
20 Burpees

CW: 12:19

LW: 11:37

Mon., Nov. 14, 2022

 WOD:

4 rounds for time of:

10 box jumps

Row 400 m

Plus bike cool down or 25 slam balls

CW: 12:33

LW: 12:50

Sat., Nov. 12, 2022

 WOD:

5 rounds for time of:

250-m row

50 single unders

CW:   11:14

LW: 12:52

Thurs., Nov. 10, 2022

 WOD:

20 min. Bike

CW: 5.9 miles

LW: 5.5 miles

Wed., Nov. 9, 2022

 WOD:

10 Backsquat (95#, 65#)

10 Push-ups

10 cal. Bike

10 Pull-ups

10 Dumbell Thrusters

10 Burpees

10 Mtn. Climbers

10 cal. Row

+ 10 min. slow Row

Tues., Nov. 8, 2022

 WOD:

Bench Press

10  8  6  4  2  1

CW: 95, 95, 105, 115, 125, 135

LW: 65, 65, 65, 70, 75, 80

Mon., Nov. 7, 2022

 WOD:

A. 3 Rounds

40 Hurdle Hops
40 sec. Plank
40 Air Squats

B. 3 rounds for cal:

2 min. Row

2 min. Bike

2 min. rest

CW: 56, 55 57

LW: 49, 50, 49

Tues., Oct. 25, 2022

 WOD:

Back Squat:

2 2 2 2 2 2 2 2 2 2 

CW: 75, 95, 95, 105, 115, 115, 125, 125, 130, 140

LW: 65, 75, 80, 80, 85, 90, 90, 95, 95, 100 

Wed., Oct. 19. 2022

 WOD:

A.  2 sets  of:

Split Squat x 8-10 reps each side

45 seconds plank

Reverse Snow Angels x 15 reps 

B.  3 sets for times:

500 Meter Row

10 Goblet Squats

Rest between rounds

CW: 2:34, 2:32, 2:32

LW: 3:00, 2:58, 3:03

Tues., Oct. 18, 2022

 WOD:

5 rounds for time of:

24 deadlifts
18 hang power cleans
12 push jerks

CW: 16:08 (45# bar)

LW: 18:14 (45# bar) - got two breaks because of phone calls

Mon., Oct. 17, 2022

 WOD:

Three sets for max reps of:

60 seconds of Slam Balls
60 seconds of Kettlebell Swings
60 seconds of Dumbbell Box Step-Overs
60 seconds of Dumbbell Push Press
60 seconds of Rowing
Rest 3 minutes

Thurs., Oct. 13, 2022

 WOD:

For time:

Run 1,600 meters (7:20 - CW, 8:04 - LW)
Rest 3 minutes
Run 1,200 meters (5:29, 6:11)
Rest 2 minutes
Run 800 meters (3:24, 4:00)
Rest 1 minute
Run 400 meters (1:38, 1:57)

Wed., Oct. 5, 2022

 WOD:

A. 4 sets

Banded Lying Leg Curls x 20 reps
Plank 30 seconds
Pull-Ups x 8 reps

B.

18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9 Calories of Assault Bike

Tues., Oct. 4, 2022

 WOD:

A. 3 sets of:

Incline Dumbbell Bench Press x 8-10 reps
(place a medicine ball between your scapulae to create the proper angle)
Banded Overhead Triceps Extensions x 20-25 reps
Supinated-Grip Bent-Over Barbell Row x 6-8 reps
Flutter Kicks x 45-60 seconds

B. AMRAP in 10 minutes of:

10 Calories of Bike
10 L-Seated Dumbbell Presses
20 Hurdle Hops
10 Push-Ups

CW: 3 rds. plus bike, press, HH

LW: 4 rds. plus 13 cal. bike

Mon., Oct. 3, 2022

 WOD:

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

CW: 75, 90, 100, 110, 120

LW: 65, 75, 85, 95, 100

Sat., Oct. 1, 2022

 WOD:

Complete as many rounds as possible in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

CW: 15 rds.

LW: 14 rds. plus 5 PU, 10 PU, 8 S

Wed., Sept. 28, 2022

 WOD:

A. Four sets of:

Dumbbell Press x 6-8 reps
Single Leg Hip Bridge x 6-8 reps each leg
Bottom’s Up Kettlebell Carry x 100′ each arm

B. Two sets for max reps of:

90 seconds of Assault Bike for Calories
90 seconds of Slam Balls
90 seconds of Rowing for Calories
90 seconds of Push-Ups

Rest between each exercise

Tues., Sept. 27, 2022

WOD: 

A.
Three sets of:

Front Squat x 4 reps
Front-Leaning Rest on Rings x 60 seconds
Bent-Over Dumbbell Flyes x 15 reps

B.Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)
Goblet Squat

CW: 6:42

LW: 7:30

Mon., Sept. 26, 2022

 WOD:

6-5-4-3-2-1 reps for time of:

Strict push-ups
Front squats

Plus slam balls

CW: ?? FS

LW: 65# FS

Fri., Sept. 23, 2022

 WOD:

5 rounds for time of:

Run 400 meters
30 box step-ups
15 slam balls

CW: 25:52

LW: 26:05

Thurs., Sept. 22, 2022

 WOD:

5 rounds for time of:

15 push press
7 pull-ups
9 sumo deadlift high pulls

CW: 11:16 (25# DB, 65# bar)

LW: 13:07 (15# DB, 45# bar)

Wed., Sept. 21, 2022

 WOD:

Deadlift 1-1-1-1-1-1-1 reps

CW: 145, 155, 165, 175, 180, 185, 190

Tues., Sept. 20, 2022

 WOD:

A.Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211
Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each

B.For time:

1000 Meter Row
50 Dumbbell Thrusters

CW: 9:17, 9:50 (20# DB)

Mon., Sept. 19, 2022

 WOD:

Complete as many rounds and reps possible in 30 minutes of:

25 Calories Bike
45 Dumbbell Deadlifts
25 Calories Bike
30 Dumbbell Hang Clean & Jerks
25 Calories Bike
15 Devil’s Dumbbell Presses (burpee to shoulder/push press)

CW: 2 rds. plus 25 cal. bike, 10 DDL (20# DB)

Fri., Sept. 9, 2022

 WOD:

AMRAP in 20 mins:

15 burpees
30 cal. row

CW: 4 rds. plus 4 B
LW: 3 rds. plus 15 B, 25 cal. row

Thurs., Sept. 8, 2022

 WOD:

A. 4 sets:

45 sec. wall sit
45 sec. goblet squat
45 sec. banded good mornings
45 sec. push-ups
45 sec. plank

B. AMRAP in 7 min:

3 single KB thrusters

3 KB swings

6 single KB thrusters

6 KB swings

9 ..............

9 ..............

CW: ?

LW: 15 stes + 3 KBT

Wed., Sept. 7, 2022

 WOD:

A . 3 sets of:

Barbell Z Press x8
Push-ups x8
Reverse Dumbbell flies x 10-122
Plank 25 sec.

B. For time:

30 cal. bike

20 push-ups

20 hurdle hops

30 dumbbell push press

30 cal. bike

CW: ?

LW: 8:35

Tues., Aug. 23, 2022

 WOD:

Bench Press

5 5 3 3 3 3 1 1 1 1

CW: 95, 100, 105, 110, 115, 125, 130, 135, 140

LW: 65, 65, 70, 70, 70, 75, 75, 80, 80

Mon., Aug. 22, 2022

 WOD:

A: 5 sets

    Bench Press x 4 - 6 reps
    followed by 2 sets: 
    Bench Press x max reps

CW: 95#, 95, 105, 115, 120, then 120# x 5, 5

LW: 65# x 5, then 65# x 8,8

B: 4 sets of:

    20 cal. bike

    12 - 15 toes-to-bar/20 abmat sit-ups

    15 - 20 push-ups

LW: 20 cal. bike, 20 abmat sit-ups, 20 push-ups

Sun., Aug. 21, 2022

WOD: 

5 rounds for time:

400 mtr. Row
15 Overhead Squats

CW: 17:58 (plus 5 min. bike cool down

LW: 18:53

Sat., Aug. 20, 2022

 WOD:

A: too much to retype!

B: 3 sets for time:

400 mtr. Run

30 single kettlebell sumo deadlifts

15 push-ups

Rest between sets

CW: 4:43, 4:40, 4:31

LW: 4:54, 4:30, ?? (messed up watch)

Wed., Aug. 17, 2022

 WOD:

A. Three sets of:

Dumbbell Bench Press x 8-10 reps
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Plank x 40 seconds

LW: 20# DB for BP, 15# DB for Flies

B.Three rounds for time of:

40 Calories of Rowing
30 V-Ups

CW: 12:41

LW: 17:32

Tues., Aug. 16, 2022

WOD: 

3 sets of:

Kettlebell Front Squats x 10 reps
Single-Arm Dumbbell Row x 6-8 reps (left arm)
Single-Arm Dumbbell Row x 6-8 reps (right arm)
Box Jumps x 10 reps

B.Complete as many rounds and reps as possible in 8 minutes of:

40 Air Squats
20 Kettlebell Swings
10 Pull-Ups

CW: 2 rds. plus 40 AS, 10 KBS

LW: 2 rds. plus 40 AS, 11 KBS

Mon., Aug. 15, 2022

 WOD:

3 rounds for time of:

800-m run
30 slam balls
30 toes-to-bars/ 40 AbMat sit-ups

CW: 33:35 (TTB)

LW: 32:44 (AMSU)

Sat., Aug. 13, 2022

WOD: 

1,000-meter row
40 thrusters
20 pull-ups

CW: 10:57, plus 7 min. bike cool down

LW: did not time, 50# and 45# Thrusters

Wed., Aug. 3, 2022

 WOD:

3 max sets of pushups
Shoulder press 3 3 3 3 3 

CW: ?

LW: 3 sets of 35 push-ups, 45# and 50# SP's

Tues., Aug. 2, 2022

 WOD:

Complete amrap in 12 minutes:

12 shoulder press from floor
75 single-unders

plus:

10 Slam Balls

5 min. Bike cool down

CW: 6 rds. (25# DB's)

LW: 6 rds. plus 12 SP and 5 SU (15# DB)

Mon., Aug. 1, 2022

 WOD:

21-18-15-12-9-6-3 reps for time of:

Box step ups with dumbbells
Push-ups

7 min. Bike cool down

Sat., July 30, 2022

 WOD:

For time:

1 mile Run
50 Double Kettlebell Sumo Deadlift
40 Calories of Assault Bike
50 Box Step-Overs
1 mile Run

Wed., July 6, 2022

 WOD:

A. Four sets of:

Barbell Hip Thrusts x 6 reps
Supinated-Grip Bent-Over Barbell Row x 6 reps

B. Three rounds for time of:

400 Meter Run (LW rowed)
30 Kettlebell Swings

CW: 19:46 (4 rds. - didn't do A, and he is an over-achiever!)
LW: 13:00

Tues., July 5, 2022

WOD: 

Complete as many rounds as possible in 12 minutes of: 

5 deadlifts
10 weighted box step-ups

CW: 7 rds. plus 5 DL (155#)

LW: 7 rds. plus 2 DL (105#)

Mon., July 4, 2022

WOD:

Shoulder press 1-1-1-1-1 reps

CW: 65, 65, 70, 80, 90
LW: 45, 50, 50, 50,50

Push press 3-3-3-3-3 reps

CW: 75, 80, 85, 90, 95
LW: 55, 55, 60, 60, 60

Push jerk 5-5-5-5-5 reps

CW: 55, 55, 65, 65, 80

LW: 60, 60, 60, 60 60

Sat., July 2, 2022

WOD:

A. 3 sets:

L-Seated Dumbbell Press x 10 reps
Dumbbell Push Press x 15 reps
Hollow Hold or Rock or Plank x 35-45 seconds
Band Pull-Aparts x 30-40 seconds

B. complete as many rounds and reps as possible in 8 minutes of:

15 Calories of Bike
10 Box Jump or Step-Overs
5 Push-Ups or L-Seated Dumbbell Presses

CW: 2 rds. plus 15 cal bike, 5 BJ

LW: 3 rds. plus 13 cal bike

Thurs., June 30, 2022

 WOD:

Complete as many rounds as possible in 30 minutes of:

1,000-m bike
10 pull-ups

CW: 5 rds., plus 151 mtrs.

Wed., June 29, 2022

 WOD:

4 Rounds:

15 jerks
50 air squats

CW: 60#

LW: 45#

Tues., June 28, 2022

 WOD:

A. For time:

50 Calories of Rowing
60 Kettlebell Swings
50 Calories of Rowing

CW: 10:58

LW: 13:59

B.Three sets of:

Barbell Hip Thrusts x 8 reps
Barbell Hip Thrust Iso-Hold x 15-30 seconds
Rest 2 minutes

Mon., June 27, 2022

 WOD:

4 sets for max reps of:

60 seconds of Dumbbell Floor Press
60 seconds of Banded Overhead Triceps Extensions
60 seconds of Jump rope
60 seconds of Pull-Ups
60 seconds of Assault Bike (calories)

CW: 25# DB, LW: 15# DB

Complete as many rounds and reps as possible in 12 minutes of:

6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

CW: ?

LW: 9 rds.; 6 DBPC, 12 DBPP, 2 RL

Wed., June 22, 2022

 WOD:

Front squat 5-5-5-5-5 reps

CW: 75#, 80, 85, 95, 100

LW: 45#, 55,  65, 75, 85

Tues., June 21, 2022

 WOD:

Complete as many rounds as possible in 20 minutes of:

30-second plank
30-second squat hold
60-second bike
30-second hang from bar

CW: 6 rds. plus P, SH, 18 sec. Bike
LW: 6 rds. plus P, SH, 24 sec. Bike

Mon., June 20, 2022

 WOD:

Four rounds for time of:

400 Meter Run
10 Dumbbell Push Press (30# - CW, 15# - LW)
10 Strict Pull-Ups
400 Meter Row
10 Alternating Cossack Squats with Goblet Hold
10 Strict Toes to Bar/20 Sit-ups (LW)

CW: 36:18

LW: 39:03

Sat., June 18, 2022

 WOD:

Back squat 8-6-4-2 reps
Shoulder press 8-6-4-2 reps
Deadlift 8-6-4-2 reps

CW: BS - 85#, 100, 115, 120

         SP - 65#, 65, 70, 80

         DL -135#, 145, 170, 175

LW: BS - 65#, 85, 95, 105

        SP - 35#, 45, 50, 50

        DL - 85#, 95, 105, 125

Wed., June 15, 2022

 WOD:

5 rounds for time of:

100 single-unders
10 pull-ups (banded)

CW: 11:02

LW: 13:00

Tues., June 14, 2022

 WOD:

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

CW: 25:00 (45# bar)

LW: 28:27 (35# bar)

Mon., June 13, 2022

 WOD:

Three sets of:

A.

Front Squat x 4 reps
Front-Leaning Rest on Rings x 60 seconds
Landmine Row x 6-8 reps each arm

B.
Three rounds for time of:
Run/Row 400 Meters
15 Goblet Squats

CW: 12:13

LW: 12:49 (lg. KB)

C.

10 Slam Balls

Fri., June 10, 2022

 WOD:

Three sets for max reps/cal:

3 Minutes of Bike
2 Minutes of Alternating Single-Arm Dumbbell Shoulder Press
1 Minute of Kettlebell Goblet Squats
3 Minutes of Rowing
1 Minute of Pull-Ups

CW: 84, 241, 84, 122, 49

LW: didn't count (oops!)

Wed., June 8, 2022

 WOD:

3 rounds for time of:

15 push-ups
15 supine pull-ups
1,000-m row

CW: 18:01
LW: 22:19 (boo!)