Category Archives: WOD

5/8/2025 – WOD

Strength
a) Hex Bar Deadlift – 5×4 @ 80%+ (you may touch n go)
b) DB Lateral Raises – 5×12 (pause + slow eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a). You may use a barbell if necessary.

Conditioning
10 RFT
10/8 Cal Ski
4 Dball Over Shoulder 150/115#
***Run 800m after round 5

WOD Notes: Goal is 14-17 minutes. You don’t have to reset your monitors, but they will reset after Rd 5 when you get back from the run. Run sub = 400ft Versa Climber (no bike). Dball/bag should be heavy!

Assistance
a) L-SIt/Tuck (pegboard) – 10×20 Sec (rest 40 Sec between)
b) DB Bicep Curls – 5×12 (heavy)

5/7/2025 – WOD

Strength
2 Position Clean + 1 Jerk x 8 Sets (1 Set Every 1:30)
—Floor + Hang + Jerk. Start @ 65% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set. Try to go a little heavier than last wk.

Conditioning “20 Min Cap”
4 RFT
250m Sled drag 70/45#
10 Hang Power Cleans 165/110#  (RX+ = 185/125#)
12 Pull-ups  (RX+ = 15 or 6-7 Bar MU)
10 Push Jerks 165/110#  (RX+ = 185/125#)

WOD Notes: Goal is to get under the 20 Min Cap. Pick a weight that you can alternate running/walking with. HPC & Jerks should be unbroken if possible & feel challenging! PU sub = Banded pu or lat pulldown pulley. You should be doing RX on the Pull-ups if you’re efficient with them & can get them done in 40 Sec or less. BB weight = 65% of HPC or Jerk.

Assistance
a) GHD Sit-ups – 5×20 (weighted) -rest 45 Sec between
b) DB Seal Rows – 4×12 (pause each rep – heavy!)

5/6/2025 – WOD

Strength
a) Bench Press (w/ 3″ Board) – 5×3 @ 80%+, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×75 Yards (heavier than last week!)
—Superset a/b every 3:30. For part (b), you will walk to where the parking lot meets the road (change in color). Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.

Conditioning
10 RFT
8 Burpees (no jump)
8 DB Snatches (alternating) 70/50# 
30 Double Unders

WOD Notes: Goal is 13-18 minutes. You should be able to move the entire time during this WOD & not have to waste much time transitioning to each movement. Try to bring your feet under hips when you finish your burpees. Both heads should hit the floor for the DB Snatches. DU sub = 15-20 DU, 50 singles, 30 sec of practice, or 60ft versa climber. 

Assistance
a) Hollow Rocks – 60 Sec on / 60 Sec off x 5 Rounds
b) Tricep Push-downs (pulley) – 5×10 (heavy)

5/5/2025 – WOD

Strength
a) Back Squat – 5×6 @ 75%+ (build to a heavy set of 6)
b) One Arm High Pulls – 5×8 each arm
—Superset a/b every 4 minutes. Try to go heavier than last wk.

Conditioning
5 RFT
18 Wall Balls 30/20# to 10/9.5ft
2 Rope Climbs 15ft  (RX+ = 1 Pegboard Ascent)
18/15 Cal Bike

WOD Notes: Goal is 12-17 minutes. WB should be done in 1-2 sets & use a heavy ball. RC sub = 15 RR or 3 up/downs. 

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Pull-over (1 DB) – 5×10 Heavy

5/3/2025 – WOD

Conditioning
3 RFT w/ Partner
400m Run + 125 Yard Sandbag Carry (shoulder) 150/115#
40 Deadlifts (increase by rd)
40 DB Push Press 60/40#  (RX+ = 70/50#)
200 Double Unders

WOD Notes: Goal is sub 35 minutes. Partner A will run, while Partner B does the sandbag carry. You will switch once you’re done. They should take similar amounts of time depending on who you’re with. Run sub = 250ft versa climber (no bike). DL = M: 255/285/315#, F: 165/185/205#  (55/60/65%). PP should be heavy when you get to rep 10 when you switch. DU sub = 90 Sec of double under practice, 150 singles, or 100 Jumping Jacks.

5/2/2025 – WOD

Strength
a) Back Squat – 1×4 @ 75%, 2×3 @ 80%, 4×2 @ 85%+
b) Bench Press (Yukon Bar) – 5×4 @ 80-85%
––Build to a heavy set of 2 for part (a). 

Conditioniong
5 RFT
200ft Versaclimber 
6 Tire Flips or 15 Slam Balls 40/20#

WOD Notes: Goal is sub 15 Minutes. Partner up on the tire with someone if necessary. Try to catch the ball on the bounce for the slam balls!

5/1/2025 – WOD

Strength
a) Hex Bar Deadlift – 5×6 @ 75%+ (you may touch n go)
b) DB Lateral Raises – 5×10 (pause + slow eccentric)
—Superset a/b every 3:30. Heavier than last wk for part (a). You may use a barbell if necessary.

Conditioning
5 RFT
6 Strict Pull-ups  (RX+ = 3-4 Bar MU)
50ft DB Walking Lunges (2) 60/40# DB’s  (RX+ = 70/50#)
6 Strict Pull-ups  (RX+ = 3-4 Bar MU)
20/16 Cal Ski (sprint)
—Rest 1 minute between rounds

WOD Notes: Goal is to be under 2:30/Rd. PU sub = banded pu or lat pulldown (pulley). You must hold the DB’s at your side for the lunges. The lunges are 25ft (4.25 mats) down & 25ft back. SPRINT the ski! 5:30am class can stagger the start 2 minutes so everyone can use a ski erg (have faster athletes go first). This WOD is going to be grippy & lots of Lats.

Assistance
a) L-SIt/Tuck (pegboard) – 8×30 Sec (rest 60 Sec between)
b) DB Bicep Curls – 5×10 (heavy)

4/30/2025 – WOD

Strength
3 Position Clean + 1 Jerk x 5 Sets (1 Set Every 2 Minutes)
—Hang + Low Hang + Floor + 1 Jerk. Start @ 70% & build to a heavy complex. Squat reps as needed & take extra rest if needed towards the last set. Try to go a little heavier than last wk.

Conditioning “20 Min Cap”
For Time
1-2-3-4-5-4-3-2-1: Clean n Jerk 225/155# (75%)
3-6-9-12-15-12-9-6-3: T2B
***10/8 Cal Bike after each round

WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors after each round, so you will be finished when you hit 90/72 Calories. CnJ should feel heavy to where you have to take a few extra seconds between reps. T2B sub = T2R or hanging knee raises.

Assistance
a) GHD Sit-ups – 5×18 (weighted) -rest 45 Sec between
b) DB Seal Rows – 5×8 (pause each rep – heavy!)

4/29/2025 – WOD

Strength
a) Bench Press (w/ 3″ Board) – 5×4 @ 80%+, 1xME @ 70% (no board)
b) One Arm Farmers Carry – 3×100 Yards (heavier than last week!)
—Superset a/b every 3:30. For part (b), it’s 50 yards out to far curb w/ right arm & 50 yards back with left arm. Girls should be using 70#+ minimum on the carry & guys should be using farmers handle w/ 45# plates on each side minimum!! Use straps if necessary.

Conditioning “20 Min Cap”
3 RFT w/ Partner
200m Sled Drag 180/135#
16 Wall Walks
50 DB Snatches (increase by Rd)

WOD Notes: Goal is to get under the 20 min cap. This WOD is “you go, I go”, but you will drag the sled at the same time. No Biking allowed! The sled drag is forward to the curb of the next parking lot entrance (past the “Evoqua” Sign) & backwards back into Rage. WW sub = 8 Shoulder taps/WW. You don’t have to alternate arms for the DB Snatches. DB weight = M: 60/70/80#, F: 40/50/60#.

Assistance
a) Hollow Rocks – 40 Sec on / 40 Sec off x 8 Rounds
b) EZ Bar Skull Crushers – 5×8 (heavy)

4/28/2025 – WOD

Strength
a) Back Squat – 5×8 @ 70%+ (build to a heavy set of 8)
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 4 minutes. Try to go heavier than last wk.

Conditioning “16 Min Cap”
75 Burpee Box Jump Overs 24/20″ For Time
***Every 2 Minutes, starting at 0:00 do a 18/15 Cal Row

WOD Notes: Goal is to finish under the 16 Min Cap. If you don’t have a Dr’s Note, you must jump (no stepping). Use a smaller box if necessary. Reset the monitors each round. 

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Pull-over (2 DB’s) – 5×8 Heavy