Wed, August 13, 2025
Wod
For Time:
400m Run
30 lunges
200m Run
30/24cal ski
200m Run
100m farmers carry (parking lot loop) 50/35
200m Run
30 kb swings 53/35
200m Run
30/24cal Bike
200m Run
30 burpees
200m Run
Sled push d/b 25/empty
200m Run
30/24cal echo bike
400m Run
*start and end with a 400m Run also complete a 200m Run inbetween each movement
Tuesday, August 12, 2025
Wod
1) For Time:
250/225m Row
Burpees over rower Rx1 25 Rx2 20 Rx3 15
20 OHS Rx1 155/105 Rx2 95/65 Rx3 front squat 95/65
Burpees over rower
250/225m Row
2) Shoulder Press
5-4-3-2-1 ascending
3) 8 min AMRAP
16 Db Single Arm hang clean & jerk Rx1 70/50 Rx2 50/35 Rx3 35/25
20’ HSW Rx2 3 wallwalks Rx3 1 wallwalk
*add 20’ or 1 wallwalk every round
Mon, August 11, 2025
Wod
1) 12 min EMOM:
3 deadlifts @80% of 1 RM
Echo Bike cals Rx 1 15/12 Rx2 12/10 Rx3 10/8
3 power cleans @80% of 1RM
Rest
2) 16 min AMRAP:
6 Wallballs Rx1 30/20 Rx2 20/14 10’ Rx3 same/14 9’
12 Toes to bar
24 Double unders Rx2 same Rx3 48 singles
Fri, Aug 8, 2025
WOD
1) 3 RFT
Row Rx 1 600/540m, Rx2 500/450m, Rx3 400/360m
Burpees over Rower Rx1 12, Rx2 10, Rx3 8
2) Deadlift
6 x 4 ascending
3) For Max calories
Bike Echo 3 mins max calories
1 min rest
Echo Bike 2 mins max calories
1 min rest
Echo Bike 1 min max caloried
Fri, Aug 8, 2025
WOD
1) 3 RFT
Row Rx 1 600/540m, Rx2 500/450m, Rx3 400/360m
Burpees over Rower Rx1 12, Rx2 10, Rx3 8
2) Deadlift
6 x 4 ascending
3)
Bike Echo 3 mins max calories
1 min rest
Echo Bike 2 mins max calories
1 min rest
Echo Bike 1 min max calories
Thurs, Aug 7, 2025
WOD
1) For Time
Rx1 4Rounds, Rx2 3Rounds , Rx3 2Rounds
Row 350/315M
Pull-ups Rx1 15, Rx2 12, Rx3 9
Ski 350/315m
Pushups Rx1 15/10, Rx2 12/8, Rx3 9/6
2) Shoulder Press
5 x 2 ascending
3) GHD Hold
5 x 30 sec hold w/1 min rest
WED, Aug 6, 2025
WOD
Buy In 50 sit-ups
3 RFT
Run 200m
15 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10 (should be able to do unbroken )
Bike Erg 500/450m
10 Box step ups 24/20
Bike Echo 500/450m
5 Burpees
Row 500/450m
Tues, Aug 5, 2025
WOD
1) 3 RFT
20 One Arm DB Snatch Rx1 70/50, Rx2 50/35, Rx3 40/25
Row 500/450m
2) 12 mins
Ascending
1 Pwr clean/1 Hang Clean/2 S2O
3) 3 RFT
Echo Bike (arms only) Rx1 12, Rx2 10, Rx3 8
Burpees Rx1 12, Rx2 10, Rx3 8
Mon, Aug 4, 2025
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
L
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