Tues., Dec. 31, 2024

 WOD:

2 rounds  of:

50 alternating dumbbell press

40 slam balls

Mon., Dec. 30, 2024

 WOD:

3 rounds for time of:

21 front squats
15 box step-ups
12 push-ups

CW: ?

LW: 11:25 (55# FS)

Tues., Dec. 17, 2024

 WOD:

800 meter row
21 overhead squats
600 meter row
15 overhead squats
400 meter row
9 overhead squats
200 meter row

Mon., Dec. 16, 2024

 WOD:

AMRAP in 15 minutes

100 calorie row
30 box step-ups
30 kettlebell swings
30 lunges
30 knees to elbow
30 push press
30 superman
30 slam balls
20 burpees
20 shoulder press

CW added DB Row - 10, 7, 5

Sat., Dec. 14, 2024

 WOD:

3 rounds for time:

30 dumbbell deadlifts (CW: 95# barbell, 85# barbell)
30 sit ups
800 meter row

CW: 28:17

LW: 30:04

Wed., Dec. 11, 2024

 WOD:

For time:

800 m. Row
1/2 mile Bike
30 Back Squats (75#, 65#)
800 m. Row
30 Long Jumps
800 m. Row
1/2 m. Bike

CW: 20:08
LW: 25:54

Tues., Dec 10, 2024

 WOD:

A. 3  Sets of:

Arnold Press x10

Zottman Curls x10

Cozy Leg Lifts - left x8

Cozy Leg Lifts - right x8

B. Max Push-ups with rest as needed (LW did sit-ups)

Bonus: Deadlift 3 2 1 

CW: 155, 175, 195, 200

LW: 105, 115, 125, 130

Mon., Dec. 9, 2024

 WOD:

5 Rounds for time:

Row 800 m

Rest 3 min.

CW: 3:41, 3:41, 3:37, 3:35, 3:32

LW: 4:11, 4:15, 4:10, 4:12, 4:15

Sat., Dec. 7, 2024

 WOD:

5 Rounds, each for time:

7 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

CW: 25:42

LW: 23:20

Wed., Nov. 13, 2024

 WOD:

5 sets of:

5 front squats

10 push-ups

CW: 65#, 70, 80, 90, 100

LW: 65#, 75, 75, 80, 80

Tues., Nov. 12, 2024

 WOD:

For time:

20-calorie  bike
20 push press (60, 45)
20-calorie Echo bike
20 slam balls
20 dumbbell deadlifts (40, 30)

Mon., Nov. 11, 2024

 WOD:

Complete as many rounds and reps as possible in 20 minutes of:

20 burpees
20 air squats
20 box step-overs
20 air squats
20 toes-to-bars

CW: 3 rds. plus 2 B

LW: 3 rds. plus 7 B

Sat., Nov. 9, 2024

 WOD:

800 meter row
½ mile bike
800 meter row
½ mile bike
800 meter row

Rest between exercise

CW: 3:43, 2:04, 3:32, 2:04, 3:21

LW: 4:11, 2:01, 4:14, 1:44, 4:14

Wed., Nov. 6, 2024

 WOD:

5 rounds for time of:

400-meter row
15 overhead squats

CW: 12:42 (35# bar)

LW: 13:02 (PVC bar)

Tues., Nov. 5, 2024

 WOD:

10 Backsquat (#105, 95)
10 Push-ups
10 cal. Bike
10 Pull-ups
10 Dumbell Thrusters (#30, 20)
10 Burpees
10 Mtn. Climbers
10 cal. Row

Plus, 10 Slam Balls, 10 Get-up from floor, 10 Sit-ups

Mon., Nov. 4, 2024

 WOD:

5 rounds for time of:

400-meter row
15 overhead squats

CW: 16:51

LW: 17:43

Sat., Nov. 2, 2024

 WOD:

4 rounds for time of:

500-meter row
24  box step-ups

CW: 17:55 ?

LW: 19:17

Thurs., Oct. 31, 2024

 WOD:

Bench Press

10  8  6  4  2  1

CW: 95#, 95, 110, 120, 130, 140

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

Tues., Oct. 29, 2024

 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: 52, 52, 57 cal.

LW: 46, 46, 47 cal.

Mon., Oct. 28, 2024

 WOD:

ARAP in 16 mins:

200 mtr. Row
16 Box Step-ups
12 Slam balls
8 Push-ups

CW: 4 rds. plus 50 mtr. Row

LW: 4 rds. plus 200 mtr. Row

Sat., Oct. 26, 2024

 WOD:

Tabata pushups
Tabata bike
Tabata air squats
Tabata row

Wed., Oct. 16, 2024

 WOD:

30-20-10 Russian kettlebell swings
30-20-10 kettlebell goblet squats

+ 25 push-ups

Tues., Oct. 15, 2024

 WOD:

For time:

800-meter row
25 pushups
800-meter row
25 box step ups
800-meter row
25 pushups

Mon., Oct. 14, 2024

 WOD:

For time:

100 single-unders
40  sit-ups
25 dumbbell thrusters
40  sit-ups
100 double-unders

+ 25 Slam Balls

Sat., Oct. 12, 2024

 WOD:

500-meter row

Rest 3 minutes between efforts.

CW: 2:12, 1:07, 2:05, 2:07, 2:02

LW: 2:31, 2:30, 2:32, 2:30, 2:32

Wed., Oct. 9, 2024

 WOD:

Kettlebell Swings

30 - 20 - 10

Plus 25/50 Sit-ups and 25 Air squats

Tues., Oct. 8, 2024

 WOD:

3 Rounds of:

15 Slam Balls
15 Box step-ups
10 Deadlifts (CW: 145, LW: 90)
15 Push-ups

Rest between rounds

Mon., Oct. 7, 2024

 WOD:

Complete AMRAP in 10 minutes of:

10 Push-ups

20 Box stepovers

CW: Didn't track

LW: 6 rds. plus 10 PU's

Sat., Oct. 5, 2024

 WOD:

7 Rounds of:

7 Burpees

7 Slam balls

7 Front squats (CW: 65#, LW: 55#)

7 Shoulder press

Wed., Oct. 2, 2024

 WOD:

For time:

1,000-meter row
30 push-ups
1,000-meter row

CW: 11:10

LW: 13:05

Tues., Oct. 1, 2024

 WOD:

In 2 minutes, complete:

12 deadlifts (light)
12 sit-ups
6 shoulder-to-overheads
Max bike calories in remaining time

Rest between rounds. Complete a total of 5 rounds.

CW: 14 cal.; 110#, 100, 95 DL

LW: 34 cal.; 85# DL, 45# bar STO

Mon., Sept. 30, 2024

 WOD:

50-40-30-20-10
single-unders

25-20-15-10-5
Toes-to-bars

30-30-20-20-10
Air squats

+ 25 slam balls

Sat., Sept. 28, 2024

 WOD:

In 4 minutes, complete amrap:

3 man makers
12 calories - bike
3 man makers

In remaining time, complete as many rounds and reps as possible of:
3 pull-ups
5 push-ups
7 air squats

Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles. 

CW:7 rds., plus 10

LW: 7 rds., plus 3 PU

Tues., Sept. 24, 2024

 WOD:

AMRAP in 16 mins:

400 mtr. Row
6 Burpees
6 Shoulder Press
20 Walking Lunges

CW: 3 rds. plus 400 mtr. Row, 50# SP

LW: 3 rds. plus 380 mtr. Row, 40# SP

Mon., Sept. 23, 2024

 WOD:

20 rds for time:

2  Deadlifts
3 Box step-overs
4 Push-ups

CW: 20:42, 155# DL

LW: 19:15, 105# DL

Thurs., Sept. 5, 2024

 WOD:

7 Rds. Each:

30 cal. Bike

10 Wall Ball Shots

Wed., Sept. 4, 2024

 WOD:

A. 5 Sets of:

Bench Press x 4-6 reps

CW: 95, 100, 105, 110, 115
LW: 45, 55, 60, 65, 70

Then, 2 sets of:

Bench Press x max reps

CW: 120: x5, 6
LW: 65: x8, 10

B. 4 sets of:

20 cal Row

12-15 Toes to Bar

15 Push-ups

Tues., Sept. 3, 2024

 WOD:

30 - 25 - 20 - 15 - 10 Reps for Time:

Singles Unders
Toes to Bar

+ 25 Slam balls, Sit-ups, Push-ups

Mon., Sept, 2, 2024

WOD:

6 Rounds for Time of:

18 cal. Row
30 ft. Farmers Carry

LW: 35# DB

Wed., Aug. 28, 2024

 WOD:

2-4-6-8-10 reps for time of:

Push press
Front squats

CW: 75# (did not time)

LW: 45#

Tues., Aug. 27, 2024

 WOD:

4 rounds for time of:

8 box jumps
400-meter row

CW: 12:00

LW: 12:05

Plus 25 push-ups and 25 sit-ups

Mon., Aug. 26, 0224

 WOD:

6 rounds for time of:

18-calorie row
30-foot farmers carry

CW: 16:56

LW: 19:36

(We each guessed at 30')

Sat., Aug. 24, 2024

 WOD:

Complete as many rounds and reps as possible in 14 minutes of:

6  burpees
12 hurdle hops
12 dumbbell lunges
50 single-unders

CW: 4 rds. plus 6 B, 12 HH

LW: 5 rds. plus 6 B, 12 HH, 12 DBL, 10 SU

Wed., 8/21/24

 WOD:

Push press 5-5-5-5-5 reps

CW: 65#, 75, 85, 90, 95

LW: 45#, 50, 50, 55, 55

Tues., Aug. 20, 2024

 WOD:

4 rounds for time of:

20 box step-overs
400-meter row

CW: 15:35

LW: 15:37

Mon., Aug. 19, 2024

 WOD:

5 rounds for total reps:

On a 2-minute clock:

25-calorie  bike
Max deadlifts in the remaining time

Rest 4 minutes between rounds.

CW: 5, 7, 6, 8, 8 (145#)

LW: 7, 5, 7, 7, 8 (100#, then 95#)

Plus 25 Slam Balls

Sat., Aug. 17, 2024

 WOD:

Complete as many rounds as possible in 20 minutes of:

30 box step-ups
30 walking lunges
Farmers carry

CW: 4 rds. plus 10 BSU

LW: 4 rds. plus 3 BSU, 9 WL

Wed., Aug. 14, 2024

WOD:

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

Tues., Aug. 13, 2024

 WOD:

10 overhead squats
10 box step-overs
10 thrusters
10 dumbbell deadlift
10 toes-to-bars
10 burpees
10 toes-to-bars
10 dumbbell deadlift
10 thrusters
10 box step-overs
10 overhead squats