Sat., Dec. 30, 2023

 WOD:

Ten 1-minute rounds of:           

100 m Row

3 deadlifts

Max bike calories

       

Rest 2 minutes between rounds.

CW: 145 and 135# DL; 1, 1, 1, 1, 1, 2, 2, 2, 3 cal. rows

LW: 95# DL; 0,2, 4, 5, 5, 5, 6, 7, 7, 7 cal. rows

Fri., Dec. 29, 2023

 WOD:

2,000-meter row
50 air squats
20 push press
20 V-Ups

CW: 13:56 (65# PP)

LW: 14:35 ? (45# PP)

Thurs., Dec. 28, 2023

 WOD:

3 rounds for time of:

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

CW: 3:22, 3:22, 3:21

LW: 3:50, 3:42, 3:40

Fri., Dec. 22, 2023

 WOD:

30 rounds for time of:

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

CW: 25:44, 20# DB, 65# BB

LW: 29:24 (messed up time/count. Think I did 34 rds.) 15# DB, 35#BB

Thurs., Dec. 21, 2023

 WOD:

5 rounds for time:

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

CW: 65# SDHP

LW: 35# SDHP

Wed., Dec. 20, 2023

 WOD:

A.Three sets of:

Back Squat x 5 reps    (LW: 65#)
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: 2:42, 2:39, 2:35, 2:26

LW: 3:06, 3:02, 3:03, 2:55

Tues., Dec. 19, 2023

 WOD:

Row 1,500 M (CW: 6:49, LW: 8:46 (2 stops because of cat!)

Ride .3 miles

Row 1,500 M (CW: 6:39, LW: 7:41)

Mon., Dec. 18, 2023

 WOD:

Complete as many rounds as possible in 20 minutes of:

5 burpees
10 shoulder press

50 single-unders

CW: 7 rds. (55# SP)

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

Sat., Dec. 16, 2023

 WOD:

3-3-3-3-3-3
Deadlift

CW: 145, 155, 165, 175, 185, 195

LW: 115, 115, 115, 115, 115, 115

After each set complete:

5 broad jumps
Bike 9 calories

Wed., Dec. 13, 2023

 WOD:

5 rounds for time of:

12 pushups

16 dumbbell box step-overs

CW: 10:08

LW: 8:26

Tues., Dec. 12, 2023

 WOD:

Complete five rounds for time of:

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

CW: 24:31
LW: 23:34 (25# DB)

Mon., Dec. 11, 2023

 WOD:

Complete as many rounds as possible in 20 minutes of:

40 single-unders

10 burpees

12 sit-ups

CW: 6 rds. plus 40 SU

LW: 9 rds. plus 20 SU

Sat., Dec. 9, 2023

 WOD:

A. 3 sets:

Dumbbell Walking Lunge x 20 steps

B. AMRAP in 5 minutes of:

 30 Single-Unders

10 Air Squats

CW: 6 rds., LW: 7 rds.

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 Push-Ups

CW: 7 rds. plus 5 T2B, LW: 6 rds. plus 5 T2B, 6 PU

Wed., Dec. 6, 2023

 WOD:

5 Rounds for time;

400 meter row

10 thrusters

CW: Did not time (45# bar)

LW: 17:48 (35# bar)

Tues., Dec. 5, 2023

 WOD:

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

10 box jumps/step-ups

15 barbell push press

20 seconds on bike

CW: Didn't track (55# PP)

LW: Didn't track (35# PP)

Plus 25 Slam Balls

Mon., Dec. 4, 2023

 WOD:

Complete as many rounds as possible in 20 minutes of:

 

75 single-unders

100-ft. walking lunge

100-ft. bear crawl

CW: 5 rds. plus 30 SU (?)

LW: 6 rds. pluls 75 SU, 100' WL, 75' BC

Sat., Dec. 2, 2023

 WOD:

Complete AMRAP in 18 minutes of;

10 goblet squats

10 slam balls

10 knees to elbows

CW: 11 rds. plus 10 GS, 8 SB

LW: 10 rds.

Wed., Nov. 29, 2023

 WOD:

Shoulder Press
1 press x10

CW: 75, 75, 85, 85, 90, 90, 95, 95, 100, 105

LW: 45, 50, 50, 50, 50, 50, 50, 50, 50, 50

Plus:

25 Push-ups
1,500 mtr. Row
10 ea. leg, controlled box step downs

Tues., Nov. 28, 2023

 WOD:

Back squat, 3-3-3-3-3-3-3 reps

CW: 95, 105, 105, 115, 125, 135, 140

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

Plus:

100 Mountain Climbers
25 Push-ups
10 Pull-ups

Mon., Nov. 27, 2023

 WOD:

5 rounds, each for time, of:
400-meter row

Rest 2 minutes

CW: 1:38, 1:38, 1:37, 1:36, 1:35
LW: 1:58, 1:58, 1:58, 1:57, 1:56

Plus, 25 Slam Balls and 25 Push-ups

Sat., Nov. 25, 2023

 WOD:

21-15-9 reps of:

Deadlifts

Push-ups

CW: 145# DL

LW: 100# DL

Fri., Nov. 24, 2023

 WOD:

3 rounds for time of:

25 kettlebell swings
25 push-ups
20 slam balls
25 air squats

CW: 15:23

LW: 14:18

Tues., Nov. 21, 2023

 WOD:

A. Three sets of:

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 OR Slam Balls
15 V-Ups

CW: 4 rds. plus 15 cal. bike

LW: same

Mon., Nov. 20, 2023

 WOD:

1.  3 sets of:

Kettlebell Windmills x 5-6 reps each arm

Box Jumps x 10 reps

60-second Prone Plank Hold

2. Five rounds for time of:

15 Calories of Assault Bike

12 Alternating Dumbbell Press (6 ea. arm)

CW: 35# DB

LW: 15# DB

Horse Stance Hold

Sat., Nov. 18, 2023

 WOD:

For time:  800 Meter Row  

followed by…

Two rounds of:

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

Wed., Nov. 8, 2023

 WOD:

3 rounds for time of:

25 kettlebell swings

25  push-ups

CW: 7:38

LW: 7:53

Tues., Nov. 7, 2023

 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