WOD
1) 6 x 1:30 Emom
Sit-ups Rx1 45, Rx2 40, Rx3 35
Lsit 30 secs hold
2) Bench Press
5 x 5 ascending
3) 3 RFT
Row 500/450
1 min rest
Ski 500/450m
1 min rest
Thurs, DEC 11, 2025
WOD
1) 11 min amrap
5 Squat cleans Rx1 205/145, Rx2 165/115, Rx3 135/95
10 Bar facing burpees
20 Deadlift - same
2) Backsquat
4 x 4 ascending
3) 9 min amrap
10 DB cleans Rx1 70/55, Rx2 60/45, Rx3
50/30
GHDSU Rx1 30, Rx2 25, Rx3 15
Shuttles Rx1 10, Rx2 8, Rx3 6
WED, DEC 10, 2025
WOD
1) For Time
Erg 125/100
Echo 125/100
Row 125/100
Ski 125/100
Tues, Dec 9, 2025
WOD
1) 3RFT
Row 500/450m
21 Kb swings 53/35
12 pull-ups
2) Barbell Complex
5 x 3 Pushpress /1 split jerk
Ascending
3) 4 RFT
Ski 20/16 cals
HSPUs Rx1 20, Rx2 10, Rx3 20/15 push-ups
Mon, Dec 8, 2025
WOD
1) 24 min Emom
Wallballs Rx1 20, Rx2 18, Rx3 16
Box Step ups Rx1 20, Rx2 18, Rx3 16
8 Pwr clean Rx1 165/115, Rx2 135/95, Rx3 115/75
Row Cals Rx1 14/12, Rx2 12/10. Rx3 10/8
Echo cals Rx1 12/10, Rx2 10/8, Rx3 8/6
Rest 1 min
2) Backsquat
6 x 4 ascending
Fri, Dec 5, 2025
Wod
1)Lsit
3x :30 hold/ 1:00rest
Back extension
3x 1:00hold /:30 rest
2)Bench Press
5x5 ascending
3)For time:
5 rope climbs Rx2 4 Rx3 3
10 power cleans Rx1 155/105 Rx2 135/85 Rx3 95/65
20 bar-facing burpees
40/32cal Row
20 bar-facing burpees
10 power cleans
5 rope climbs
Time cap 15
Thurs, Dec 4, 2025
Wod
1)”Flight Simulator”
For Time:
Unbroken double unders
Rx1 (by 5s)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Rx2 (by 10s)
10-20-30-40-50-40-30-20-10
Rx3 singles (by 5s)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Time cap 11mins
*Each set must be unbroken. If you miss, you must restart the set you were on. You must break before starting the next set. Rest as needed between sets.
2) Front Squat
5x5 ascending
3) 10min AMRAP:
5 Db hang clean & jerk Rx1 50/35 Rx2 45/25 Rx3 35/20
40’ Db Oh lunge
*+5 c&j every round
Wed, Dec 3, 2025
Wod
Bike erg/ ECHO/ Row / Ski
:30on/:30off x7
1min rest inbetween machines
Tues, Dec 2, 2025
Wod
1) Every 90 seconds x6
10/7 push-ups + 1 wallwalks / Rx2 +2 wallwalks (3 total) / Rx1 + 5 wall facing hspu
*the Rxs build on eachother
2) Push Press
3x7 ascending
3) For Time:
30/24cal Ski cals
30 Db burpee box step oversRx1 50/35 Rx2 35/25 Rx3 bodyweight
30/24cal Ski
(Time cap 12 mins)
Mon, Dec 1, 2025
Wod
1) 15:00 to work to a heavy 3 rep
Squat clean
2) For time:
Buy In: 800m Run
21-15-9
Wallballs Rx1 30/20 10’ Rx2 20/14 10’ Rx3 same/14 9’
T2B
(Rest 2 minutes)
Buy in: 400m Run
15-12-9
Wallballs
T2B
Time cap 20mins
WED,Nov 26, 2025
WOD
1) 5 RFT (35 min cap)
Run 200m
Echo 500/450m
Erg 500/450m
Row 250/225m
Ski 250/225m
Rest 1 min
Tues, Nov 25,2025
WOD
1) 3 RFT
Pull-ups Rx1 15- CB , Rx2 15, Rx3 10
Row 500/450m
Pushpress 75/55 Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
6 x 3 ascending
3) 12 min amrap
Alt DB Snatch 35/20 Rx1 30, Rx2 25, Rx3 20
Ski Cals Rx1 20/16, Rx2 18/14, Rx2 16/12
Devil press 35/20 Rx1 10, Rx2 8, R3 6
Mon, Nov 24, 2025
WOD
1) 3 RFT
5 Squat cleans Rx1 225/155, Rx2 185/125, Rx3 155/105
Run 400m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Backsquat
2 x 5 same weight 75% 1RM
2 x 4 80%
2 x 3 90%
3) 4 RFT
Echo 15/12 cals
Burpees Rx1 7, Rx2 5, Rx3 3
20 jumping lunges
Burpees Rx1 7, Rx2 5, Rx3 3
Fri, Nov 21, 2025
Wod
1) 4 min AMRAP:
Turkish Getups Rx1 50/35 Rx2 40/25 Rx3 35/20
2) Bench Press
5x2 ascending
3) 3 Rounds:
200m Run
Rope climbs Rx1 3 Rx2 2 RX3 1
10 Thrusters Rx1 50/35 Rx2 40/25 Rx3 35/20
Thurs, Nov 20, 2025
Wod
1) Backsquat
5x2 ascending
2) For Time:
100 Crossovers Rx2 double unders Rx3 200 singles
Burpees Rx1 35 Rx2 30 Rx3 25
Toes to bar Rx1 50 Rx2 40 Rx3 30
Burpees Rx1 35 Rx2 30 Rx3 25
100 Crossovers Rx2 dubs Rx3 200 singles
Wed, Nov 19, 2025
Wod
Every 5:00 x6 rounds
Complete calories in 2:00
Rx1 50/40 cals Rx2 44/35 cals Rx3 38/30 cals
Bike Erg, Row, or Ski
*Switch machine every round
*number of remaining calories = number of shuttle runs. Complete shuttle runs immediately after 2:00 is up.
Tues, Nov 18, 2025
Wod
1) 5 rounds:
12/15-calorie Echo bike
7 HSPU Rx1 strict Rx2 kipping Rx3 15/10 pushups
(Time cap 10 mins)
2) Push Jerks
5x2 ascending
3) ”Randy”
For Time:
75 snatches 75/55
(time cap 10 mins)
Mon, Nov 17, 2025
Wod
1) Front Squat
5x2 ascending
2) 20min EMOM
Pistols Rx1 20 Rx2 10 Rx3 20 heel taps
Row Rx1 20/16 Rx2 15/12 Rx3 12/10
Box jumps Rx1 20 Rx2 15 Rx2 12
Ghdsu Rx1 20 Rx2 15 Rx3 15 sit-ups
Rest
Thurs, Nov 13, 2025
WOD
1) Lsit
6 x 30 sec hold w/1 min rest
2) Bench Press
5 x 4 ascending
3) Row Sprints
3x 20/16 cals
30 sec rest between sets
3 x Ski sprints
20/16 cals
30 sec rest between
Thurs, Nov 13, 2025
WOD
1) Backsquat
5 x 5 ascending
2) 4 RFT
30 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Dus Rx1 100, Rx2 50, Rx3 100singles
Shuttle Runs Rx1 10, Rx2 8, Rx3 6
15 DB Cleans - same