WOD
1) 5 RNDS
Run 200m
Bike Erg 750/675m
Bike Echo 750/675m
Row 350/315m
Ski 350/315m
1 min rest
Tues, OCT 28, 2025
WOD
1) 3 RFT
Row 1,000/900m
Bar Mups Rx1 10, Rx2 5, Rx3 15 C2B pull-ups
Dus Rx1 150, Rx2 100, Rx3 150 singles
10 Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Shoulder Press
6 x 4 ascending
Mon, OCT 27, 2025
WOD
1) 5 Rnds
7 Backsquat
T2B Rx1 21, Rx2 15, Rx3 10
Ski 500/450m
2) Power Clean
7 x 3 ascending (work to heavy 3)
2 mins rest between sets
Fri, OCT 24, 2025
WOD
1) Bench Press Pyramid
10,8,6,4,2,4,6,8,10 reps
Add weight as reps go down /use same weight on way back up
2) Row Sprints
3 x Rx1 25/20, Rx2 22/17, Rx3 19/14
1 min rest in between
Then Ski
3 x Rx1 25/20, Rx2 22/17, Rx3 19/14
1 min rest in between
Thurs, OCT 23, 2025
WOD
1) Nancy
5 Rnds (18 min cap)
Run 400m
15 OH squats 95/65
2) Deadlift
Every 3 mins do
10 reps Rx1 315/225, Rx2 275/185, Rx1 225/155
8 reps
Every 2 mins do
6 reps
4 reps
2 reps
3) Echo Sprint for cals
3 x 1 min on/ 1 min off
WED, OCT 22, 2025
WOD
35 min amrap
50 sit-ups
Run 400m
40 DB one are Snatch 50/35, Rx2 40/25, Rx3 35/20
Ski 500/450m
30 KB swings 53/35
Row 500/450m
20 Box jumps
Bike Echo 1,000/900m
1 Sled Push 45/25
Bike Erg 1,000/900m
Tues, OCT 21, 2025
WOD
1) 14 min Amrap
Rx1 30 Dus Rx2 20 Dus, Rx3 60 singles
10 T2B
10 S2O Rx1 115/75, Rx2 95/65, Rx3 75/55
2) Pushpress
5 x 5 ascending
3) 3 RFT
10 burpees
Ski 25/20 cals Rx2 22/17 cals, Rx3 20/16 cals
1 min rest
Mon, Oct 20, 2025
Wod
1) 3 Rounds:
400m Run
20 Wallballs Rx1 30/20 Rx2 20/14 10’ Rx3 same/14 9’
(Time cap 12 mins)
2) Front Squat
4x2 ascending
3) For Time:
30 cleans
Rx1 205/145 Rx2 175/115 Rx3 135/85
Fri, Oct 17, 2025
Wod
1) 8min EMOM alt between
Hollow Hold
Rx1 :40 Rx2 :30 Rx3 :20
Superman Hold
Rx1 :50 Rx2 :40 Rx3 :30
2) Strict Pull-ups
4x3 ascending
3) 4 Rounds:
30/24 cal row Rx2 25/20 RX3 20/16
20 kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
(Time cap 10)
Thurs, Oct 16, 2025
Wod
1) For Time:
15-12-9-6-3
Deadlift Rx1 155/105 Rx2 115/85 Rx3 95/65
Hang clean
2) Backsquat
6x1 ascending
3) Echo Bike Tabata
:20on/:10off x8
for max calories
Thurs, Oct 16, 2025
Wod
1) For Time:
15-12-9-6-3
Deadlift Rx1 155/105 Rx2 115/85 Rx3 95/65
Hang clean
2) Backsquat
6x1 ascending
3) Echo Bike Tabata
:20on/:10off x8
for max calories
Wed, Oct 15, 2025
Wod
Every 12:00 x 3
1 mile Run Rx2 1200m Rx3 1000m
80’ walking lunge
*Don’t cherry pick!!
Tues, Oct 14, 2025
Wod
1) 10 min AMRAP:
700/630m Bike erg
Vups Rx1 30 Rx2 25 Rx3 20
2) Shoulder Press
6x1 ascending
3) 5 Rounds:
5 shoulder press
10 push press
15 push jerks
Rx1 95/65 Rx2 65/45 Rx3 Rx3 45/35
(Time cap 12 mins)
Mon, Oct 13, 2025
Wod
1) Deadlift
5x3 ascending
2) 9min EMOM:
Double unders Rx1 50 Rx2 30 Rx3 50 singles
7 Snatch a Rx1 135/95 Rx2 95/65 Rx3 75/55
Row Rx1 20/16 Rx2 16/12 Rx3 12/10
(2min Rest)
9min EMOM:
Double unders Rx1 50 Rx2 30 Rx3 50 singles
10 overhead squats same
Row Rx1 20/16 Rx2 16/12 Rx3 12/10
Fri, Oct 10, 2025
Wod
1) 4 Rpunds:
Back extension :45 hold
:30 rest
Wallsit :45 hold
:30rest
2) Bench Press
5x3
3) 3Rounds:
Rope climbs Rx1 5-4-3 Rx2 4-3-2 Rx3 3-2-1
10 Thrusters Rx1135/95 Rx2 115/75 Rx3 95/55
Thurs, Oct 9, 2025
Wod
1) 6min EMOM:
Echo cals Rx1 15/12 Rx2 12/10 Rx3 10/8
3 deadlifts @75% of 1RM
Rest 2:00
6min EMOM:
Echo cals Rx1 12/10 Rx2 10/8 Rx3 8/6
3 deadlifts @80% of 1RM
2) 3 Rounds:
Sled push down
Backwards sled drag back
Waiters carry with db around parking lot
Rx1 70/50 Rx2 50/35 Rx3 35/25
*put db on sled for push/drag
Wed, Oct 8, 2025
Wod
35 min AMRAP:
400m Run
1000/900m Bike erg
Step ups 24/20” Rx1 50 Rx2 40 Rx3 30
500/450m Row
GHDSU Rx1 50 Rx2 30 Rx3 30 sit-ups
500/450m Ski
.5/.45km Echo
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