Mon, August 25, 2025
Wod
1) 10 Rounds
1 squat clean Rx1 185/130 Rx2 155/105 Rx3 115/75
3 s2o
5 burpees over bar
(Time cap 10 min)
2) Front Squat
Work to a heavy 3
then.. if over 275/200 for your 3 reps, then drop 20# or 10# if under 275/200
2 sets of 5 reps at lower weight
3) Every 2:30 x4
30/24cal Bike erg
Max row cals
Fri, Aug 22, 2025
WOD
1) 4 min Emom - 2 mins rest - 4 min Emom
30 sec GHDhold
Row Rx1 10/8 Rx2 8/6, Rx3 6/4 cals
2) Bench Press
Pyramid
10, 8, 6,4,2,4,6,8,10 reps
Add weight as reps go down / hit the same weight as reps go up
3) For Time
Ski Cals Rx1 100/80, Rx2 90/72, Rx3 80/64
Thurs, Aug 21, 2025
WOD
1) 6 min Emom
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/65
2) Deadlift
20-10-5
2 mins to hit the reps then 2 mins rest
Rx1 275/195, Rx2 225/155, Rx3 185/125
Rx1 315/225, Rx2 275/195, Rx3 225/155
Rx1 365/265, Rx2 315/225, Rx3 275/195
3) For Time
Run 800m
WED, Aug 20, 2025
WOD
1) 2RFT
Run 200m
Sled Push D/B 25/Empty
Bike Erg 1,000/900m
Bike Echo 1,000/900m
Wallballs 20/14 Rx1 30, Rx2 25, Rx3 20
KB swings 53/35 Rx1 30, Rx2 25, Rx3 20
Row 500/450m
Ski 500/450m
Rest 2 mins
Tues, Aug 19, 2025
WOD
1) 4 RFT
Row 500/450m
Push-ups Rx1 20, Rx2 15, Rx3 10
2) Pushpress
5 x 3 ascending
3) 4 RFT
Ski 350/315m
10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55
Dus Rx1 75, Rx2 50, Rx3 75 singles
Mon, Aug 18, 2025
WOD
1) Echo Bike (Zone 2ish)
5 mins
Hold RPM or Cadence Rx1 70/63, Rx2 65/58, Rx3 60/54
2) Backsquat
5 x 3 ascending
3) 30 min EMOM
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Burpees over the Bar Rx1 15, Rx2 12, Rx3 9
T2B Rx1 15, Rx2 12, Rx3 9
Row Cals Rx1 15/12, Rx2 12/9, Rx3 9/7
5 Pwr Cleans - same as Deadlift
1 min rest
Fri, August 15, 2025
Wod
1) Rope pull top position hold
(:15 Right hand on top/ :15 Left on top) 1:00 rest x4
Rx1 legless Rx2 feet Rx3 rope scale
2) Bench Press
5x5 ascending
3) 10min AMRAP
20/16cal Ski
10 power Snatch Rx1 135/95 Rx2 115/75 Rx3 95/65
Bar hops Rx1 35 Rx2 30 Rx3 25
Thurs, August 14, 2025
Wod
1) For Time:
5-10-15 Devils press Rx1 50/35 Rx2 40/25 Rx3 35/20
30/24- 20/16 -10/8 Echo Bike cals
(Time cap 10)
2) FrontSquat
5x2 ascending
3) (2:00on/1:00off)x3
Row cals Rx1 15/12 Rx2 12/10 Rx3 10/8
Ghdsu Rx1 15 Rx2 10 Rx3 15 sit-ups
Max effort Front rack Lunges *in place Rx1 135/95 Rx2 115/75 Rx3 95/65
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