WOD 2-1-23

 Ring row 3 x 8-12 (pause in deep stretch and squeeze at the top) 

*elevate legs if able 
------------
4 rds-
6 Dball over shoulder 
8 (each leg) weighted step-up
30 ft. Bear crawl (*add 30 ft each rd) 
(30, 60, 90, 120 ft...)

WOD 1-31-22

EMOM x 15- 
1- 20/15 cal row
2- 8 burpee pull-up
3- 5 wall climb

WOD 1-30-23

 EMOM x 10- CL & J

-------------
8 min AMRAP (ladder)

1-2-3-4...
DL (135/95)
FSq 
S2OH

Reminder- Deadline to sign up for the OPEN
is this Wednesday!

WOD 1-26-23

 Partner WOD-

*You go I go style
6rds each-
12- box jumps (24/20)
12- thruster (75/55)
*P2 hold side plank while P1 works 

WOD 1-26-23

 Floor press 5-5-5-5-5

-------------------------

A) 3 x 10- ring dips 
B) 3 x 10- ring row
C) plank plate taps 3 x :30

WOD 1-25-23

 Push Press 3-3-2-2-1

-----------------------------

10 FR lunge (95/65)

10 HSPU

10 FR lunge 

5 wall climb 

10 FR lunge 

10 HSPU 

10 FR lunge 

WOD 1-24-23

60- cal row

50- T2B

40- WB (20/14)

30- PCL (135/95)

20- ring muscle up (sub 30 C2B pull-ups)
*18min time cap

WOD 1-23-23

 Every 2:00 x 5 sets-

3 FSq @ 70-80%

----------------------------

21-15-9

HPSN (96/65)

Over bar burpee 

Open 2022 flashback!
The 2023 season kicks off on Feb. 16-
Details coming soon!

WOD 1-20-23

 1:30min max ski cal

Then-
4rds
15- pull-ups 
15- HR push-ups 
15- box jump 
50m farmer carry

Working on getting their pull-ups in 2023!
It's not too late to start- head to fuelingtheforys.com
to get the program! 

WOD 1-19-23

 5 rds-

50- DU
400m row
*2min rest btw

WOD 1-18-23

 Push press 2-2-2-2 - :10-:20 hold after last rep

-------------------------------- 

21-15-9
Hpcl (95/65)
FSq
S2OH

WOD 1-17-22

 Emom x 18

1) 5- DL (HAP)
2) 15/12 - cal bike 
3) 10- T2B

WOD 1-16-23

 "Joe"

8 rds-

100 m run 

16 WB (20/14)

*3 burpee EMOM

WOD 1-13-23

Bike 30/21

Then-

5rds
30- double under
10- HPCL (95/65)

WOD 1-12-22

 Bench Press 10-8-6-4-2

-------------------------

A- 3 x 15 banded tricep

B- 3 x 8-12 bbell over row 

C- 3 x :30 hollow hold 

WOD 1-11-23

 Push press 3-3-3 *10-20 sec hold after last rep

--------------------------------

40-20-10

KBS (53/35)
KB FR lunge

WOD 1-10-23

 Tabata- plank hold

2min rest -then-

7 min AMRAP-
7- burpee box jump 
11- pull-ups

WOD 1-9-23

 20 min AMRAP-

Barbell Complex-

Deadlift + Sq CL + Fsq+ jerk

WOD 1-7-23

 15 min AMRAP-

5 DBall 

10 T2B 

10 box jump 

WOD 1-5-22

 Tabata-

AAB
Row
Ski
MBCL
*complete all of one before rotating 

WOD 1-4-22

 Push press 5-5-5 

*10-20 sec. hold after last rep

--------------------------------

3rds
16- 1 arm KB PCL+ J
75- DU

WOD 1-3-23

 4 x 4min AMRAP-

6- burpee pull-up
12- SDLHP (70/53)
12- sit-ups 

WOD 1-2-23

 HAPPY NEW YEAR!

2,000 m row

20 cluster (@ BW)