WOD
1) 5 RFT (35 min cap)
Run 200m
Echo 500/450m
Erg 500/450m
Row 250/225m
Ski 250/225m
Rest 1 min
Tues, Nov 25,2025
WOD
1) 3 RFT
Pull-ups Rx1 15- CB , Rx2 15, Rx3 10
Row 500/450m
Pushpress 75/55 Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
6 x 3 ascending
3) 12 min amrap
Alt DB Snatch 35/20 Rx1 30, Rx2 25, Rx3 20
Ski Cals Rx1 20/16, Rx2 18/14, Rx2 16/12
Devil press 35/20 Rx1 10, Rx2 8, R3 6
Mon, Nov 24, 2025
WOD
1) 3 RFT
5 Squat cleans Rx1 225/155, Rx2 185/125, Rx3 155/105
Run 400m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Backsquat
2 x 5 same weight 75% 1RM
2 x 4 80%
2 x 3 90%
3) 4 RFT
Echo 15/12 cals
Burpees Rx1 7, Rx2 5, Rx3 3
20 jumping lunges
Burpees Rx1 7, Rx2 5, Rx3 3
Fri, Nov 21, 2025
Wod
1) 4 min AMRAP:
Turkish Getups Rx1 50/35 Rx2 40/25 Rx3 35/20
2) Bench Press
5x2 ascending
3) 3 Rounds:
200m Run
Rope climbs Rx1 3 Rx2 2 RX3 1
10 Thrusters Rx1 50/35 Rx2 40/25 Rx3 35/20
Thurs, Nov 20, 2025
Wod
1) Backsquat
5x2 ascending
2) For Time:
100 Crossovers Rx2 double unders Rx3 200 singles
Burpees Rx1 35 Rx2 30 Rx3 25
Toes to bar Rx1 50 Rx2 40 Rx3 30
Burpees Rx1 35 Rx2 30 Rx3 25
100 Crossovers Rx2 dubs Rx3 200 singles
Wed, Nov 19, 2025
Wod
Every 5:00 x6 rounds
Complete calories in 2:00
Rx1 50/40 cals Rx2 44/35 cals Rx3 38/30 cals
Bike Erg, Row, or Ski
*Switch machine every round
*number of remaining calories = number of shuttle runs. Complete shuttle runs immediately after 2:00 is up.
Tues, Nov 18, 2025
Wod
1) 5 rounds:
12/15-calorie Echo bike
7 HSPU Rx1 strict Rx2 kipping Rx3 15/10 pushups
(Time cap 10 mins)
2) Push Jerks
5x2 ascending
3) ”Randy”
For Time:
75 snatches 75/55
(time cap 10 mins)
Mon, Nov 17, 2025
Wod
1) Front Squat
5x2 ascending
2) 20min EMOM
Pistols Rx1 20 Rx2 10 Rx3 20 heel taps
Row Rx1 20/16 Rx2 15/12 Rx3 12/10
Box jumps Rx1 20 Rx2 15 Rx2 12
Ghdsu Rx1 20 Rx2 15 Rx3 15 sit-ups
Rest
Thurs, Nov 13, 2025
WOD
1) Lsit
6 x 30 sec hold w/1 min rest
2) Bench Press
5 x 4 ascending
3) Row Sprints
3x 20/16 cals
30 sec rest between sets
3 x Ski sprints
20/16 cals
30 sec rest between
Thurs, Nov 13, 2025
WOD
1) Backsquat
5 x 5 ascending
2) 4 RFT
30 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Dus Rx1 100, Rx2 50, Rx3 100singles
Shuttle Runs Rx1 10, Rx2 8, Rx3 6
15 DB Cleans - same
WED, Nov 12, 2025
WOD
For Time
100/80 cals Bike Erg
35 sit-ups
100/80 cals Bike Echo
35 sit-ups
100/80 cals Row
35 sit-ups
100/80 cals Ski
35 sit-ups
Tues, Nov 11, 2025
WOD
1) 5 Rnds
Bike Erg 500/450m
Step ups Rx1 75, Rx2 65, Rx3 55
C2B pull-ups Rx1 20, Rx2 15, Rx3 12 pull-ups
Hand release push ups Rx1 20, Rx2 15, Rx3 10
Mon, Nov 10, 2025
1) 2 RFT
Wallballs Rx1 35, Rx2 30, Rx3 25
Row 500/450m
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Pwr Clean
6 x 3 ascending
3) 2 RFT
Run 200m
20 Deadlift Rx1 275/185 Rx2 225/145, Rx3 185/125
Bar facing burpees Rx1 12, Rx2 10, Rx3 8
Fri, Nov 7, 2025
Wod
1) Bench Press
2x4 @75% of 1RM
2x3 @80%
2x2 @85%
2) For max reps:
Tabata (:20on/:10off)x8 calorie row
Tabata AbMat sit-ups Rx1 ghd
Tabata box jumps 24/20”
Tabata calorie HSPU Rx1 strict
Thurs, Nov 6, 2025
WoD
1)Backsquat
2x4@ 75% of 1RM
2x3@ 80%
2x2@ 85%
2)10 min AMRAP
15/12 calorie ski
10 push jerks Rx1 155/105 Rx2 135/85 Rx3 95/65
Into 10 min AMRAP
12/10 cal echo bike
Toes to bar Rx1 20 Rx2 15 Rx3 12
Wed, Nov 5, 2025
Wod
4 rounds:
200m run
12 db cleans Rx1 50/35 Rx2 40/25 Rx3 35/20
500/450m Bike
12 db box step ups
250/225m Row
12 db bench press
250/225m Ski
12 db lunges
Time cap 35 mins
Tues, Nov 4, 2025
Wod
1) Split Jerk
5x2 ascending
2) 2min AMRAP
20 hang power snatches Rx1 115/75 Rx2 95/65 Rx3 75/55
Max bar-facing burpees
Rest 2 minutes
2min AMRAP
15 hang power snatches
Max bar-facing burpees
Rest 2 minutes
2min AMRAP
10 hang power snatches
Max bar-facing burpees
Rest 2 minutes
2min AMRAP
5 hang power snatches
Max bar-facing burpees
Mon, Nov 3, 2025
Wod
1) 3 Rounds:
21-15-9 Front squat Fx1 175/125 Rx2 145/95 Rx3 115/75
Wallwalks Rx1 4 Rx2 3 Rx3 2
Double unders Rx1 50 Rx2 30 Rx3 50 singles
(Time cap 11 mins)
2) 15 mins to work to a beavy
1 power clean + 1 squat clean
3) 1:00 Echo Bike cals
:30 Rest
1:00 Bike erg cals
:30 Rest
Continue until you’ve completed calories
Rx1 100/80 Rx2 90/72 Rx3 80/64
(Time cap 12mins)
Fri, OCT 31, 2025
Humans vs Zombies
Run 400m
50 air squats
40 sit ups
30 step ups
20 Burpees
10 Pushpress Rx1 135/95, Rx2 115/75, Rx3 95/65
20 Front squats
30 Hang cleans
40 Deadlift
50 bar hops
Run 400m
Humans get a 3:00 head start, If they get caught they owe 20 burpees at the end of the workout. If the Zombies don’t catch any humans, then they have to do 20 Burpees at the end. If human does not get caught and/or zombie catches at least one human then No burpees.
Good Luck Humans!
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