Mon, June 16, 2025
Wod
1) Backsquat
3x3 @70%
3x2 @80%
3) Work 2:00/ Rest 1:00 (x6)
Row cals Rx1 15/12 Rx2 12/10 Rx3 10/8
Wallwalks Rx1 4 Rx2 3 Rx3 2
Max effort db box step overs
Rx1 50/35 Rx2 35/20 Rx3 bodyweight
Fri, June 13, 2025
WOD
1) Lsit
5 x 30 sec w/1 min rest
2) Bench Press
4 x 7 ascending
3) Row Sprints
Every 3Mins for 6 sets
Row Max distance for 2 mins
Rest 1 min
Thurs June 12. 2025
WOD
1) 8 min Emom
10 Fr rack Fwd lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
5 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Deadlift
4 x 7 ascending
3) Rx1 5 Rnds, Rx2 4 Rnds, Rx3 Rnds
15 Box jump overs
Bike Erg cals 25/20
WED June 11, 2025
WOD
Max Calories
8 mins Bike Erg
1 min transition
8 mins Echo
1 min transition
8 mins Row
1 min transition
8 min Ski
Total calories is your score
Tues, June 10, 2025
WOD
1) 21 min Emom (alt each movement)
Row Cals Rx1 14/11, Rx2 13/10, Rx3 12/9
Kb swings Rx1 20, Rx2 17, Rx3 14
53/35#
Ski Cals Rx1 12/10, Rx2 11/9, Rx3 10/8
2) BB complex
2 push press/3 push jerk ascending
6 x ascending
Mon, June 9, 2025
WOD
1) 5 RFT (25 min cap )
Run Rx1 400m, Rx2 (Run 400m in Rounds 1-3) Rx3 200m
8 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
8 Bar facing burpees
12 T2B
12 Deadlifts -same
2) Backsquat
3 x 10 ascending
Fri, June 6, 2025
Wod
1) Handstand hold
Every :90 x4 sets
Rx1 1:00 Rx2 :45 Rx3 :30
2) Bench Press
5-4-3-2 ascending
3) 3-3-3-4 Interval
20 Db Bench Press Rx1 50/35 Rx2 40/25 Rx3 35/20
Rope climbs Rx1 4 Rx2 3 Rx3 2
Max ski cals
*1 min rest inbetween intervals
Thurs, June 5, 2025
Wod
1) For Time:
21-15-9
Deadlifts Rx1 205/145 Rx2 185/125 Rx3 155/105
Pull-ups Rx1 C2B
2) 15 mins to find a heavy
2RM hang clean
3) 3 Rounds:
21-15-9 single arm Db hang clean & jerk Rx1 60/40 Rx2 50/35 Rx3 40/25
DB Farmers carry 160ft
Wed, June 4, 2025
Wod
Rx1 5 Rx2 4 Rx3 3 Rounds
25/20 cal Bike Erg
20 box jumps 24/20”
Rx1 5 Rx2 4 Rx3 3 Rounds
25/20cal Row
20 Wallballs 20/14#
Rx1 5 Rx2 4 Rx3 3 Rounds
25/20cal Ski
20 G2OH 35/25# plate
Time cap 38mins
Tues, June 3, 2025
Wod
1) 9min EMOM
Double unders Rx1 75 Rx2 40 Rx3 75 singles
GHDSU Rx1 18 Rx2 15 Rx3 15 situps
Box step ups 24/20” Rx1 18 Rx2 15 Rx3 12
2) Shoulder Press
4x4 deadstop, ascending
3) For Time:
1500/1350m Row
Every 1:30, including 0:00 complete Rx1 3 Rx2 2 Rx3 1 wallwalks
Time cap 10mins
Mon, June 2, 2025
WOD
1) Deadlift
4 x 3 ascending
2) For Time
50/40 cals Echo Bike (5 mins to complete / if not move to next movement)
50 T2B (same as above)
50 Bar facing Burpees (same as above)
50 Front squats Rx1 135/85, Rx2 115/75, Rx3 95/65 (same as above)
Each movement has a 5 min time cap
Fri, May 30, 2025
WOD
1) 3 RFT
Farmers Carry (around loop of park lot w/DB in each hand)
Rx1 50/35, Rx2 40/25,Rx 3 35/25
40 ft lunge w/DB same weight suitcase carry
Bike Erg 1,000/900m
2) Bench Press
5 x 3 tempo
5 sec descend /2 sec hold / explode up
3) 2 RFT
GHDSU Rx1 25, Rx2 20, Rx3 15
5 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/55
5 hang Clean /Jerk - same as above
Thurs, May 29, 2025
WOD
1) “Jackie”
Row 1,000/900m
50 Thrusters 45/35
30 pull-ups
2) 15 mins to work up to 1RM
Deadlift
Wed, May 28, 2025
Wod
8 minutes per station:
Bike Erg
Echo Bike
Row
Ski
*each station STARTS with a 400m Run then max calories on the machine with remaining time. Score will be total calories
Straight into the next 8:00. No rest inbetween
Tues, May 27, 2025
WOD
1) 3 RFT
Ski 350/315m
20 Db one arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Dus Rx1 100, Rx2 75, Rx3 100 singles
2) Push Press
6 x 2 ascending
3) 9 min amrap
10 C/J Rx1 135/95, Rx2 115/75, Rx3 95/65
Burpees over the Bar Rx1 14, Rx2 12, Rx3 10
Sit ups Rx1 40, Rx2 35, Rx3 30
Fri, May 23, 2025
WOD
1) GHD Holds
6 x 30 sec hold/1 min rest
2)Bench Press
5 x 3 ascending
3)For Time
Ski sprints
5 x 500/450m w/rest
Thurs, May 22, 2025
WOD
1) 3 RFT
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
80 ft Shuttle Runs Rx1 10, Rx2 8, Rx3 6
T2B Rx1 20, Rx2 16, Rx3 12
2) Backsquat
5 x 3 ascending
3) 6 min Emom
7 Squat cleans Rx1 165/115, Rx2 135/85, Rx3 95/55
WED, May 21, 2025
WOD
1) 35 min amrap
Bike Erg 2,000/1,800m
2 x Sled push D/B 25/empty
Bike Echo 2,000/1,800m
25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
Row 1,000/900m
2 x Sled Push D/B 25/empty
Ski 1,000/900m
25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
Tues, May 20, 2025
WOD
1) 3 RFT
Row 650/585m
15 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
Ski 650/585m
10 Sumo Hi Pull - same weight
2) C/J - 15 mins
Work up to heavy single