Blog

Apr
12
Saturday - 4/13/24


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WOD


5 RFT

** 21 Cals of choice
** 15 Jumping C2B
** 9 Devil's press


Fit30


In 18min complete:

** 2K Bike
** 50 Step-ups
** 800m Row
** 50 Step-ups
** 400m Ski
** 50 Box dips


* With remaining time, max rep double-unders


Apr
11
Friday - 4/12/24


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WOD


For time:


** 1 mile run
** 30 PWR cleans
** 30 FS
** 30 PP
** 30 Tire flips
** 1 mile run


Fit30


4 RFT

** 100m Farmer's carry
** 15 Goblet squats
** 400m Run




Apr
10
Thursday - 4/11/24


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Skill


5 RFT

** 400m Row
** 80ft OH plate lunge


WOD


3 RFQ

** 5ea. Side plank hip thrusts
** 15 Banded lat pulls
** 1-lap ea. Superman carry


Fit30


33-27-21-15-9

** RKBS
** Tall plank toe touch
** Plate hop
** Plank step-up


Apr
09
Wednesday - 4/10/24


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Skill


AMRAP 5

** 5 Sit-ups
** 5 Tuck-ups
** 5 V-ups
** 5x 1-leg V-ups ea.
** 20 Flutter kicks
** 12 Superman passes


WOD


EMOM 16

** A: 15/12 Standing bike cals
** B: 40ft HS-walk
** C: 15/12 Cal ski
** D: 40ft HS-walk


Fit30


E2.5M for 6 Rounds

** 20/15 Cal row
** 15 Push-ups


Apr
08
Tuesday - 4/9/24


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Skill


Deadline


10-1
E2M


WOD


For time:


** 200 Single unders
** 30/20 cals of choice
** 100 Alternating singles
** 30/20 cals of choice
** 50 DUs
** 30/20 cals of choice
** 25 Crossover singles
** 30/20 cals of choice
** 10 Triple unders


Fit30


EMOM 15

** A: Ski 15/12 Cals
** B: 80ft Sand bag push
** C: 80 Single unders OR 80 Flutter kicks (1 count)


Apr
07
Monday - 4/8/24


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Skill


Snatch
EMOM for 15min
Start light and finish heavy


WOD


“Helen”

3 RFT

** 400m Run
** 21 KBS
** 12 Pull-ups


Fit30


For time:


** 30 Up downs
** 2400m Bike
** 1200m Run
** 1200m Bike
** 600m Run
** 30 Up downs


Apr
06
Sunday - 4/7/24


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WOD


5 RFQ

** 8ea. BGSS
** 12 DB Chest flies
** 12 DB Skull crushers
** 12 DB Reverse flies
** 10ea. DB rows
** 10 OH Plate sit-ups


Fit30


1min ON
1min OFF

** 75 Wallballs
** 75 Knee raises
** 75 RKBS
** 75 Sit-ups


Apr
05
Saturday - 4/6/24


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WOD


For time:


** 30 FS
** 80ft Burpee broad jump
** 20 FS
** 80ft Burpee broad jump
** 10 FS
** 80ft Burpee broad jump


Fit30


Partner workout
50-40-30-20-10

** Cal Row
** Cal ski


Apr
04
Friday - 4/5/24


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Skill


** Min 1-2: 3 Kicks-ups
** Min 3-4: 10-20 Shoulder taps
** Min 5-7: 2 Eccentric HSPUs


WOD


For time:


** 1 mile run
** 30 DL @ Mod heavy
** 50 Dips


Fit30


For time:


** 100 1-arm BP
** 100 1-arm ring rows
** 100 1-arm C&J
** 100m sandbag lunge


Apr
03
Thursday - 4/4/24


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WOD


Mikko's triangle

10 Rounds
** 1min Bike
** 1min Row
** 1min Ski
** 1min Rest


Pick a set amount of calories and perform the same each minute


Fit30


5 RFQ

** 16 Kossack squats (8ea.)
** 5x 6-way shoulder lift
** 8 Ring V-outs
** 20 Hollow body rocks