Thurs, OCT 30, 2025

WOD

1) Deadlift

5 x 3 ascending

2) 5 min Emom

5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 95/65

4 mins rest

8 Fr rack lunges - same

5 min Emom

Row Cals Rx1 14/12, Rx2 12/10, Rx3 10/8

4 mins rest

5 min Emom

5 sumo hi pull - same

WED, OCT 29, 2025

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