Tues, Oct 7, 2025
Wod
1)15 min Snatch complex
1 snatch pull + 1 high pull + 1 snatch + oh squat
2)20 min EMOM
10 Db snatch Rx1 70/50 Rx2 50/35 Rx3 35/25
Toes to bar Rx1 20 Rx2 15 Rx3 10
Burpee Box jump overs Rx1 10 Rx2 8 Rx2 6
Ski cal Rx1 15/12 Rx2 12/10 Rx3 10/8
Rest
Mon, Oct 6, 2025
Wod
1) 8 min AMRAP:
1 power clean Rx1 205/155 Rx2 175/125 Rx3 135/85
45 double-unders Rx2 30 Rx3 45 singles
(+1 clean every round)
2) Front Squat
3x5 @ 75-80%
3) (Every 2:00/1:00)x3
Row cals Rx1 15/12 Rx2 12/10 Rx3 10/8
WallWalks Rx1 4 Rx2 3 Rx3 2
Max effort wallballs Rx1 30/20 Rx2 20/14 10’ Rx3 same/14 9’
*Halloween Party Oct. 25th
Trunk or Treat 6-7pm
Party begins at 7pm
Fri , OCT 3, 2025
WOD
1) 5 Rnds
GHDSU Hold - 1 DB 30 sec hold /1:00 rest
Rx1 35/20, Rx2 30/15, Rx3 25/10
2) Benchpress
5 x 8 @ 70% all sets same
3) 5 RFT
Row 750/675m
1 min rest
Thurs, OCT 2, 2025
WOD
1) 12min amrap
Target Burpees Rx1 10, Rx2 8, Rx3 6
10 DB Thruster Rx1 50/35, Rx2 40/25, Rx3 35/20
GHDSU Rx1 15, Rx2 10, Rx3 10 Vups
2) Backsquat
3 x 8 @ 70% all sets same
3) 3 RFT
Run 400m
1 min rest
Bike Erg 500/450
WED, OCT 1, 2025
WOD
1) 35 min amrap
Bike Echo 100/80 cals
Bike Erg 100/80 cals
Row 100/80 cals
Ski 100/80 cals
Tues, Sept 30 2025
WOD
1) 3 RFT
Ski 500/450m
20 alt One arm Db snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
HSPUs Rx1 20, Rx2 12, Rx3 20/12 push-ups
2) Push Press
5 x 4 ascending
3) 10 min amrap
C2B pull-ups Rx1 20, Rx2 10, Rx3 15 pull-ups
Dus Rx1 100, Rx2 50, Rx3 100 singles
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Run 200m
Mon, Sept 29, 2025
WOD
1) 5 RFT
Wallballs Rx1 25, Rx2 20, Rx3 15
Row Rx1 25/20 cals, Rx2 20/16, Rx3 15/12
10 Power Cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Back squat
5 x 4 ascending
Fri, Sep 26, 2025
Wod
1) L sit
:30 hold / 1:00 rest x4
2) Bench
2x3
2x2
1x1
3) For Time:
12-9-6-9-12
Clean and jerk Rx1 135/95 Rx2 115/75 Rx3 95/65
40’ Handstand walk Rx2 4 wallwalks Rx3 2 wallwalks
Thurs, Sept 25, 2025
Wod
1) 5 Rounds
10 Backsquats Rx1 225/155 Rx2 195/135 Rx3
Strict pull-ups Rx1 12 RX2 6 Rx3 8 kipping
Cap 10 mins
2) Deadlift
5x3 ascending
3) Death by Box Jump Overs *step down
EMOM
Start at 10 reps and + 2 every minute
Wed, Sept 24, 2025
Wod
30min AMRAP
3 Rounds:
Bike erg Rx1 25/20 Rx2 22/18 Rx3 20/16
80-160-240’ farmers carry Rx1 70/50 Rx2 50/35 Rx3 35/20
3 Rounds:
Echo Rx1 25/20 Rx2 22/18 Rx3 20/16
80-160-240’ farmers carry
3 Rounds:
Row Rx1 25/20 Rx2 22/18 Rx3 20/16
80-160-240’ farmers carry
3 Rounds:
Ski Rx1 25/20 Rx2 22/18 Rx3 20/16
80-160-240’ farmers carry
Tues, Sept 23, 2025
WOD
1) 5 sets:
Shoulder press + 2 push press + 3 push jerks
2) Every 3:00 x7
Ski Rx1 20/16 cals Rx2 18/14 Rx3 15/12
10 Slamballs 50/35
Burpees over slamball Rx1 12 Rx2 10 Rx3 8
Mon, Sept 22,2025
WOD
1) 5 RFT
Bike Echo Rx1 20/16, Rx2 16/12, Rx3 12/8
20 Jumping Lunges
2) Front squat
4 x 4 ascending
3) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Ski 350/315m
Fri, Sept 19, 2025
WOD
1) For Time
50 sit-ups
40 WB twists Rx1 30/20, Rx2 20/14, Rx3 14/10
30 WB Leg lifts -same as above
2) Bench Press
5 x 2 ascending
3) 3 RFT
Sumo Hi pull
Push-ups
Ski
Thursday, Sept 18, 2025
WOD
1) 3 RFT
Lunges 120 ft (D/B x 3)
10 Deadlift Rx1 225/155, Rx2 185/125 Rx3 155/105
10 Burpees over the Bar
2) Backsquat
5 x 2 ascending
3) Power Clean
5 x 2 ascending TNG
Rest 2 mins between sets
Wed, Sept 17, 2025
Wod
Every 3:00 x7
150m Run (yellow mailbox)
Bike erg Rx1 20/16 Rx2 15/12 Rx3 10/8
Straight into..
Every 3:00 x7
Row Rx1 25/20 Rx2 Rx2 22/18 Rx3 20/16
Ski Rx1 20/16 Rx2 15/12 Rx3 10/8
Tuesday, Sept 16, 2025
WOD
1) 4 RFT
Row 500/450m
15 Pushpress Rx1 155/105, Rx2 135/85, Rx3 115/65
Dus Rx1 75, Rx2 50, Rx3 75 singles
2) 4 RFT
Ski 500/450m
Pull-ups Rx1 20, Rx2 15, Rx3 10
12 Pwr cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
Monday, Sept 15, 2025
WOD
1) 8 min Emom (alternate)
10 front Rack lunges Rx1 155/105, Rx2 115/75, Rx3 95/55
6 Squat cleans - same weight as above
2) Deadlift
5 x 10 all sets @60% 1RM
3) 5 mins
Echo Bike Max calories
2 mins rest
5 mins
Erg Bike Max distance