Mon., Feb. 28, 2022

WOD: 

For time:

800 Meter Row
40 Calories on Bike
800 Meter Row
15 Burpees
30 Broad Jumps
½ mile Bike
800 Meter Row
½ mile Bike
800 Meter Row

CW: 29:35

LW: 32:15

Sat., Feb. 26, 2022

 WOD:

AMRAP in 15 minutes of:

5 Push-Ups
5 Pull-Ups
9 Goblet Squats
10 Push-Ups
15 Calories of Rowing

CW: 5 rds. (added 15 - 20 sec.)

LW: 4 rds. plus 5 push-ups and 5 pull-ups

Fri., Feb. 25, 2022

 WOD:

A.
Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1
Station 2 – Landmine Row x 6 reps each arm @ 2111
Station 3 – Hollow Rocks or Hold x 60 seconds

B.
Two rounds for time of:

25 Calories of Rowing
20 Single-Arm Dumbbell Push Press*
15 Toes to Bar or Hanging Knee Raises
10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

CW: 10:01

LW: 11:16

Wed., Feb. 23, 2022

WOD:

3 rounds for time of:

15 kettlebell swings
10 box jumps
300-m row

CW: 11:08

LW: 11:27

Wed., Feb. 16, 2022

 WOD:

5 rounds for time of:

70 single unders
Row 200 meters

CW: 12:27

LW: messed up time

Tues., Feb. 15, 2022

 WOD:

3 rounds for time of:

25 deadlifts
Bike 1,000 meters

CW: 140# DL (did not time)

LW: 85# DL (did not time)

Mon., Feb. 14, 2022

 WOD:

A.

3 sets of each

Turkish Get-Ups (Left Arm) x 60 seconds
Turkish Get-Ups (Right Arm) x 60 seconds
Cozy Leg Lifts (Left) x 8 reps
Cozy Leg Lifts (Right) x 8 reps

B.
Five rounds for time of:

400 Meter Row
12 Alternating Dumbbell Press
6 Pull-Ups

CW: 1:36, 1:37, 1:35, 1:36, 1:34

LW: 1:55, 1:54, 1:54, 1:55, 1:55

Sat., Feb. 12, 2022

 WOD:

A.
Three sets of:

Goblet Squat x 6-8 reps
Single-Leg Deadlifts x 8-10 reps each
Plank x 60 seconds

B.

5 rounds:

30 seconds of Bike
30 seconds of Kettlebell Front Squats
30 seconds of Burpees
Rest

Wed., Feb. 9, 2022

 WOD:

45 reps of each for time: (We did not time)

Deadlifts
Push-ups Partition as needed

CW: 150#

LW: 105#

Tues., Feb. 8, 2022

 WOD:

Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

CW: 18, 20, 23, 24, 24

LW: 21, 23, 23, 22, 21

Mon., Feb. 7, 2022

 WOD:

As many rounds/reps as possible in 20 minutes:

20 Calories of Bike
15 Push-ups
30 Russian Kettlebell Swings
40 Hurdle Hops
15 Push-ups
30 Russian Kettlebell Swings
20 Calories of Assault Bike

CW: 2 rds. plus 7 cal.

LW: 2 rds. plus 19 cal.