WOD
1) Backsquat
6 x 4 ascending
2) Run Sprints
3 x 400 m
W / 1:30 rest between
3 x 200m
W /1 min rest
Fri, July 4, 2025
8 am & 9am class only
Thurs, June 3, 2025
Wod
1) 9 min AMRAP:
Double unders Rx1 50 Rx2 30 Rx3 50
15 Double Kb deadlifts
15 Kb swings Rx1 62/44 Rx2 53/35 Rx3 44/26
2) Front squat
4x2 ascending
3) For Time:
4-3-2-1 Wallwalks
40-30-20-10 Sit-ups
Time cap 9 mins
Wed, July 2, 2025
Wod
For Time:
Bike Erg 4000/3600m
Ski 2000/1800m
Echo Bike 4000/3600m
Row 2000/1800m
Time cap 40 mins
Tues, July 1, 2025
Wod
1) 15 mins to work to a
1 RM Shoulder Press
2) 6 min AMRAP:
Toes to Bar Rx1 30 Rx2 25 Rx3 20
Burpee over db Rx1 30 Rx2 25 Rx3 20
Max effort db hang c&j
(2 min Rest)
6 min AMRAP:
Burpee over db Rx1 30 Rx2 25 Rx3 20
Db hang c&j Rx1 30 Rx2 25 Rx3 20
Max effort Toes to bar
(2 min Rest)
6 min AMRAP:
Db hang c&j Rx1 30 Rx2 25 Rx3 20
Toes to bar Rx1 30 Rx2 25 Rx3 20
Max effort Burpee over db
Mon, June 30, 2025
Wod
1) Every 2:00 x5
Bike erg cals
Ski cals
*Start at Rx1 12/10 Rx2 10/8 Rx3 8/6 and +3/+2 every round
2) Backsquat
4x2 ascending
3) 3 Rounds:
21-15-9 Backsquat Rx1 250/175 Rx2 205/145 Rx3 155/105
250/225m Row
Fri, June 27, 2025
WOD
1) GHD holds
5 x 30 sec hold/ 1 min rest
2) Bench Press
6 x 3 ascending
3) 3 RFT
20 DB snatch Rx1 50/35, Rx 2 40/25, Rx3 35/20
Row 350/315m
Rope climb Rx1 4, Rx2 3, Rx3 2
Ski 350/315
Thurs, June 26, 2025
WOD
1) 9 min amrap
Dus Rx1 100, Rx2 75, Rx3 100 singles
T2B Rx1 20, Rx2 15, Rx3 10
9 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Front squat
6 x 3 ascending
3) 9 min
Max Distance on Bike Erg
WED, June 25,2025
WOD
1) 2RFT (35 min cap)
Run 400m
Bike Erg 1,000/900m
25 Wallballs Rx1 30/20# Rx2 20/14, Rx3 14/10
Bike Echo 1,000/900m
Burpee Broad jump Rx1 80ft, Rx2 60ft, Rx3 40ft
Row 500/450m
Sled push Rx1 70m, Rx2 60m, Rx3 50m
Ski 500/450m
160 ft Farmers Carry Rx1 70/53, Rx2 62/44, Rx3 53/35
Tues, June 24, 2025
WOD
1) 2RFT (35 min cap)
Run 400m
Bike Erg 1,000/900m
25 Wallballs Rx1 30/20# Rx2 20/14, Rx3 14/10
Bike Echo 1,000/900m
Burpee Broad jump Rx1 80ft, Rx2 60ft, Rx3 40ft
Row 500/450m
Sled push Rx1 70m, Rx2 60m, Rx3 50m
Ski 500/450m
160 ft Farmers Carry Rx1 70/53, Rx2 62/44, Rx3 53/35
Tues, June 24, 2025
WOD
1) 24 min Emom
7 Pwr Cleans Rx1 165/115, Rx2 135/85, Rx3 115/65
Row Rx1 17/14, Rx2 14/11, Rx3 11/9
GHDSU Rx1 20, Rx2 17, Rx3 14
Ski Rx1 15/12, Rx2 12/10, Rx3 10/8
7 Sumo hi pull - same
HSPU Rx1 20, Rx2 17, Rx3 14 or push-ups if can’t do HSpu
2) Push Press
5 x 4 ascending
Mon, June 23, 2025
WOD
1) 5 RFT
Echo Bike cals 15/12 cals
Jumping lunges Rx1 25, Rx2 20, Rx3 15
2) Backsquat
5 x 4 ascending
3) 5 RFT
25 Deadlift Rx1 185/125, Rx2 155/105, Rx3 115/75
Box jumps Rx1 25, Rx2 20, Rx3 15
Fri, June 20, 2025
Wod
1)12:00 of skill work
-pull-ups
-toes to bar
-double unders
-handstand walks
-HSPU
-Rope climbs
-muscle ups
2) Bench
4x2 @ 80%
3) 10min AMRAP:
250/225m Ski
Pull-ups Rx1 30 Rx2 20 RX3 10
Farmers carry 80ft
Rx1 70/53 Rx2 62/44 Rx3 53/35
Thurs, June 19, 2025
Wod
1) Deadlift
3x3 @70%
3x2 @80%
2) Tabata(:20on/:10off) x8 of
Push-ups
Straight into..
12min AMRAP:
30 Rx1 heavy/drag rope double unders Rx2 double unders Rx3 single unders
8 alternating dumbbell hang snatches
8 db single arm overhead lunge
Rx1 70/50 Rx2 50/35 Rx3 35/25
Straight into…
Tabata of push-ups
Wed, June 18, 2025
Wod
2 Rounds:
75/60cal Bike Erg
75/60cal Row
75/60cal Ski
Every 2:00, including 0:00, Shuttle Runs (D/B=1) Rx1 5 Rx2 4 Rx3 3
Time cap 40mins
Tues, June 17, 2025
Wod
1) For Time:
30-20-10
Burpee pull-ups
*1 min rest inbetween sets
Time cap 10 mins
2) Split Jerk
5x3 ascending
3) 9min AMRAP:
20 Hang clean 95/65
GHDSU Rx1 30 Rx2 20 Rx3 20 sit-ups
20 S2OH
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