WOD
1) For Time
3 x Sled push D/B 50/25#
3 x Bike Erg cals 10/8 then 3 shuttles
3 x Row Cals 10/8 then 6 KB swings /6 lunges
10 mins to Hit 1RM - Backsquat
2 x Sled Push D/B 50/25#
2x Bike Erg Cals
2 Row Cals
Fri, August 1, 2025
Wod
1) Handstand holds every :90 x 4 sets
Rx1 :40 freestanding Rx2 :40 Rx3 :30
2) Bench Press
4x2 ascending
3) For Time:
30-20-10 Db Step ups Rx1 50/35 Rx2 45/25 Rx3 35/20
30-20-10 Shoulder to overhead Rx1 135/95 Rx2 115/75 Rx3 95/65
3-2-1 Rope climbs
Time cap 16 mins
Thurs, July 31, 2025
Wod
1) For Time
Buy in :Vups Rx1 50 Rx2 40 Rx3 30
4 Rounds
Rx1 8 BMU Rx2 12 c2b Rx3 12 pull-ups
Rx1 8 strict Rx2 12 kipping Rx3 12 seated db press 35/20
(Time cap 10)
2)Front Squat
4x2 ascending
3)For Time:
50 front squats Rx1 155/105 Rx2 135/85 Rx3 95/65
*every drop 20/16cals Bike erg
(Time cap 10)
Wed, July 30, 2025
“Pick your own adventure”
For Time:
Machine #1
1 mile Run
Machine #2
*Must pick 2 different machines
• 2500/2250m Row,
• 2500/2250m Ski,
• 5000/4500m Bike,
• 5.0/4.5km Echo Bike
Time cap 35 mins
Tues, July 29, 2025
wod
1) 15 mins to work
3 Cleans + 1 Jerk
2) For time:
5R/5L db snatch Rx1 70/50 Rx2 60/40 Rx3 50/35
20 shuttle runs (d/b=1)
5R/5L db snatch
20 burpees over db
(Rest 3 minutes)
5R/5L db snatch
15 shuttle runs
5R/5L db snatch
15 burpees over db
(Rest 2 minutes)
5R/5L db snatch
10 shuttle runs
5R/5L db snatch
10 burpees over db
*Time cap 20 mins
Mon, July 28, 2025
WOD
1) 3 RFT
Dus Rx1 75, Rx2 50, Rx3 75 singles
25 Wallballs Rx1 30/20#, Rx2 20/14, Rx3 14/10#
Row Cals Rx1 25/20, Rx2 22/17, Rx3 19/14
2) Deadlift
5 x 4 ascending
3) 10 min amrap
30 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
20 Kb lunges alt. In place
10 Kb sit-ups (try to keep KB against your chest/ don’t push away)
July 25, 2025
WOD
1) For Time
Ski sprint
50/40 cals
2) Bench Press
6 x 2 ascending
3) 5 RFT
Row 500/450m
Farmer Carry 80ft Rx1 70/53, Rx2 62/44, Rx3 53/35
July 24, 2025
WOD
1) 5 RNDs
Bike Erg 20/16 cals
5 squat cleans Rx1 225/165, Rx2 185/125, Rx3 155/105
2) Every 2mins for 5 sets
3 Pwr Cleans (reps are TNG)
3) 8 min Amrap
T2B Rx1 20, Rx2 15, Rx3 10
80 ft DB lunges (2 DBs by your side) Rx1 50/35, Rx2 40/25, Rx3 35/20
July 23, 2025
WOD
1) For Time
Run 400m
Bike Echo 1,000/900m
Bike Erg 1,000/900m
Row 500/450m
Rest 2 min then
Ski 500/450m
Run 400m
Bike Echo 1,000/900m
Bike Erg 1,000/900m
Rest 2 mins then
Row 500/450m
Ski 500/450m
Run 400m
Bike Echo 1,000/900m
Yr j
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PP
July 22, 2025
WOD
1) 24 min Emom
Row Cals Rx1 15/12, Rx2 12/9, Rx3 10/8
7 Pwr cleans Rx1 165/115, Rx2 135/85, Rx3 115/75
Burpees over Bar Rx1 12, Rx2 10, Rx3 8
Pull-ups Rx1 20, Rx2 16, Rx3 12
Pushups Rx1 20/16, Rx2 16/13, Rx3 12/9
GHDSU Rx1 20, Rx2 16, Rx3 12
Dus Rx1 60, Rx2 40, Rx3 50 singles
Ski Cals Rx1 15/12, Rx2 12/9, Rx3 10/8
2) Push Press
5 x 2 ascending
July 21, 2025
WOD
1) 3 RFT
8 Backsquats Rx1 245/185, Rx2 205/145, Rx3 165/105
16 Box jumps 24/20#
2) Deadlift
5 x 2 ascending
3) Sprints
3 - 200m Runs w/1 min rest
Then
3- 350m Rows w/ 1 min rest
Fri, July 18, 2025
Wod
1) 3 sets of each
(:30on / 1:00 off) alternate between
Back extension hold
Hollow hold
2) Bench Press
5x3 ascending
3) 15 min AMRAP
12 Db Deadlifts Rx1 50/35 Rx2 45/25 Rx3 35/20
12 Db bench press
2 Rx1 pegboard Rx2 legless rope climb Rx3 rope climbs
Db lunge 80’
Thurs, July 17, 2025
Wod
Thursday
1) 6 min EMOM alt
HSPU Rx1 10 strict Rx2 12 kipping Rx3 6 kipping
Toes to bar Rx1 20 Rx2 15 Rx3 10
2) Front Squat
5x3 ascending
3) Echo Bike Tabata
(:20on/:10off) x8
Wed, July 16, 2025
Wod
For Time:
Buy in: 1000/900m Row
21-15-9
Burpees over db
Db Single Arm Pushpress Rx1 50/35 Rx2 45/25 Rx3 35/20
Into..
1 Mile Run
Then..
9-15-21
Target Burpees
Lunges
Cashout: 1000/900m Ski
(Time cap 35 mins)
Tues, July 15, 2025
Wod
1) 8 min AMRAP:
3-6-9-12…..
Hang Snatch Rx1 75/55 Rx2 65/45 Rx3 45/35
OH squat
30 double unders Rx2 20 Rx3 30 singles
2) 15 mins to work on
Squat Snatch
3) 3 Rounds:
Echo bike Rx1 15/12cals Rx2 12/10 Rx3 10/8
ghdsu Rx1 20 Rx2 15 Rx3 20 situps
handstand walk Rx1 40’ Rx2 20’ Rx3 5 inchworms
Mon, July 14, 2025
Wod
1) Backsquat
3x3 ascending
2x2 ascending
1x1
2) Every 2:00 for 20:00 alternate between A&B
A: Rx1 5 BMU Rx2 12 pull-ups Rx3 8 pull-ups
+
5 Power cleans Rx1 185/135 Rx2 155/105 Rx3 115/75
B: Row cals Rx1 30/24 Rx2 27/21 Rx3 24/18
July 11, 2025
WOD
1) DB GHD hold (one DB in one hand)
4 x 30 sec hold /1 min rest
Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Bench Press
5 x 3 ascending
3) 5 RFT
Ski 250/225m
8 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
Thurs, July 10, 2025
WOD
1)3 RFT
20 Deadlift Rx1 255/175, Rx2 225/145, Rx3 185/105
Box jumps Rx1 20, Rx2 15, Rx3 12 24/20”
2) work to 1 rep (12 mins)
Power Clean
3) For Time
Bike Erg 3,000/2,700m
1 min rest
Bike Echo 3,000/2,700m
WED, July 9, 2025
WOD
1) 2RFT (40 min cap)
Bike Erg Rx1 60/48 cals, Rx2 55/44, Rx3 50/40 cals
Sled push 45/25# Rx1 250 ft, Rx2 200ft Rx 3 150ft
Bike Echo Rx1 60/48 cals, Rx2 55/44 cals, Rx3 50/40 cals
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Row Rx1 60/48 cals, Rx2 55/44 cals, Rx3 50/40 cals
Sled - same
25 KB swings - same
Tues, July 8, 2025
WOD
1) 3 RFT (15 min cap)
Row 20/16 cals
Wallwalks Rx1 4, Rx2 3, Rx3 2
Ski 20/16 cals
C2B Rx1 20, Rx2 10, Rx3 10pullups
2) Push Press
5 x 3 ascending
3) 12 min amrap
12 Hang Clean /jerk Rx1 155/105, Rx2 135/85, Rx3 115/65
Bar facing Burpees Rx1 12, Rx2 10, Rx3 8
8 Hang Snatch - same
Bar facing Burpees Rx1 12, Rx2 10, Rx3 8