WOD
1)Cindyish
12 min amrap
5 pull-ups
10 pushups
15 sit-ups
2) BB complex
5 Sets of
3 Pushpress/2 Pushjerk/1 split jerk
3) 7 RFT
Ski 150/135m
Burpees Rx1 5, Rx2 4, Rx3 3
Mon, March 30, 2026
WOD
1) Backsquat
3 x 10 @ 70% 1RM
2) 20 min Emom
Bike Erg Rx1 16/12, Rx2 14/10, Rx3 12/8 cals
8 sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
16 Deadlifts same
Row Cals - same as bike
Friday, March 27, 2026
Wod
1) 6 min EMOM
:40 Superman hold
:40 max vups
2) Bench Press
5x2 ascending
3) Quarterfinals wod 4
For time:
1,000m row
30 clean and jerks Rx1 135/95 Rx2 115/75 Rx3 95/65
1,000m row
30 strict handstand push-ups Rx2 kipping Rx3 seated db press 35/20
Time cap: 20 minutes
Thurs, March 26, 2026
Wod
1) Quarterfinals Wod1
For time:
10 shuttle runs 25’ D/B=1
20 overhead squats Rx1 115/80 Rx2 95/65 Rx3 95/65 front squat
30 burpees over the bar Rx2 25 Rx3 20
(Rest 1 minute)
30 burpees over the bar *same
20 overhead squats
10 shuttle runs
Time cap: 12 minutes
(Rest until 18:00)
Quarterfinals wod3
For time:
3 rounds of:
50 double-unders
10 deadlifts Rx1225/155 Rx2 185/125 Rx3 155/95
2 rounds of:
50 double-unders
10 deadlifts Rx1 275/185 Rx2 225/155 Rx3 185/125
1 round of:
50 double-unders
10 deadlifts Rx1 315/225 Rx2 275/185 Rx3 225/155
Time cap: 12 minutes
Wed, March 25, 2026
Wod
Buy in: 800m Run
3 rounds:
1000/900m Bike
20 Air squats
3 Rounds:
500/450m Row
20 push-ups
3 Rounds:
500/450m Ski
20 Sit-ups
Cash out: 800m Run
Tues, March 24, 2026
Wod
1) Push Press
5x2 ascending
2) 3x (4:00 AMRAP / 1:00 REST)
Ski Rx1 25/20 Rx2 22/18 Rx3 20/16
15 Thrusters Rx1 115/75 Rx2 95/65 Rx3 75/55
Max Effort Burpee box jump overs
-
15 Thrusters
15 Burpee box jump overs
Max Effort Ski
-
15 Burpee box jump overs
Ski Rx1 25/20 Rx2 22/18 Rx3 20/16
Max Effort Thrusters
Mon, March 22, 2026
Wod
1) 10 min EMOM:
Row cals Rx1 15/12 Rx2 12/10 Rx3 10/8
40’ Lunge (2 dumbbells) Rx1 Overhead 50/35 Rx2 overhead 35/20 Rx3 front rack 35/20
2)Snatch
5x2 ascending
3)10min AMRAP:
Power Snatch Rx1 155/105 Rx2 135/85 Rx3 95/65
50 Crossovers Rx2 50 dubs Rx3 100 singles
Wallwalks Rx1 4 Rx2 3 Rx3 2
Fri, March 20, 2026
WOD
1) Lsit
6 x 30 sec hold/1 min rest
2) Bench Press Tabata
8 Rnds -20 sec Work/10 sec rest
Rx1 135/85, Rx2 115/65, Rx3 95/45
Rest - 4 mins
Pull-ups - Tabata
3) Sprints
2 x Row 250/225m - w/30 sec rest
2 x Ski 250/225m - 30 sec rest
2 x Run 200 m - 30 sec rest
Thurs, March 19th,2026
WOD
1) 3 RFT (22 min cap)
Ski 400/360m
T2B Rx1 25, Rx2 20, Rx3 15
Shuttle Runs Rx1 6, Rx2 5, Rx3 4
Dus Rx1 100,Rx2 75, Rx3 100 singles
10 Thruster Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Power Clean
6 x 3 TnG
Every 3 mins do a set
Ascending
WED, March 18th,2026
WOD
1) 3 RFT (35 min cap)
Erg 1,000/900 m
Echo 1,000/900m
20 Kb swings 53/35
Row 500/450m
Ski 500/450m
20 Box jumps 24/20
Tues. March 17th, 2026
WOD
1) 2 RFT
Run 200m
GHDSU Rx1 20, Rx2 16, Rx3 12
Pull-ups Rx1 20, Rx2 16, Rx3 12
Row 250/225m
2) Bench Press
3 x 10 same weight
3) 11 min Amrap
Ski 25/20 cals
Sumo Hi pull Rx1 20, Rx2 16, Rx3 12
Mon, March 16th, 2026
WOD
1) 9 min Emom
10 Fr rack Fwd lunges Rx1 135/95, Rx2 115/75, Rx3 95/65
Wallballs Rx1 20, Rx2 17, Rx3 14
7 Pwr cleans - same
2) Backsquat
5 x 4 ascending
3) 3 RFT
Bike Erg 25/20 cals
8 Devil press Rx1 50/35, Rx2 40/25, Rx3 35/20
Thurs, March 12, 2026
Wod
1) Bike Erg Sprints
1:00on/2:00off x4
Complete in 1:00 or less
Rx1 25/20cals Rx2 22/18 Rx3 20/16
2) Front Squat
4x2 ascending
3) 3 Rounds:
200m Run
80’ Lunge
15 Kb swings 50/35
(Time cap 11mins)
Wed, March 11, 2026
Wod
3 Rounds for time:
25 squats with wallball Rx1 30/20 Rx2 20/14 Rx3 14/10
1000/900m Row
25 wallball pushpress 10’
1000/900m Ski
Tues, March 10, 2026
Wod
1) 1:00on/1:00off x5
Max Handstand walk sc: wallwalks
2) 15:00 to work to a heavy
Deadlift + clean + jerk
3) 10 min EMOM
10 Power snatch Rx 115/75 Rx2 95/65 Rx3 75/55
Shuttle runs Rx1 5 Rx2 4 Rx3 3
Mon, March 9, 2026
Wod
1) Backsquat
5x3 ascending
2) 20 min AMRAP:
20 Db box step overs Rx1 50/35 Rx2 35/20 Rx3 bodyweight
Row cals Rx1 30/24 Rx2 25/20 Rx3 20/16
10 Burpee box jump overs
Fri, March 6th, 2026
Open Workout 26.2
For time: (Time Cap 15 mins)
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Thurs, March 5th, 2026
WOD
1) 3 RFT
10 Front squat Rx1 155/105, Rx2 135/85, Rx3 115/75
Burpee over the bar Rx1 12, Rx2 10, Rx3 8
10 Power Cleans - same
2) Backsquat
5 x 5 ascending
3) 10 min Amrap
Bike Erg 15/12 cals
Dus Rx1 100, Rx2 50, Rx3 100singles
Run 200m
WED, March 4th, l2026
WOD
1) 3 RFT
25 sit-ups
Bike Erg 1,000/900m
Bike Echo 1,000/900m
Row 500/450m
Ski 500/450m
Run 400m
Tues, March 3rd, 2026
WOD
1) Push Press
5 x 5 ascending
2) For Time
1,500/1,350 Row
3 Rounds
30 One DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Pull-ups Rx1 20, Rx2 15, Rx3 10
HSPUs Rx1 20, Rx2 15, Rx3 10
20 One DB Hang Clean/Jerks alt 10/10
Then : 1,500/1,350 Ski