Category Archives: WOD

10/23/2025 – WOD

Strength
a) Power Clean + Full Clean – 1 Set Every 1:15 x 8 Sets
—Start @ 70% & build to a heavy set. 
b) DB Lateral Raises – 4×12
—Superset part (b) on the even rounds of part (a). You will have 2:30 to do the cleans & lateral raises on those rounds. If you need additional time at the end when the bar is heavy that’s fine.

Conditioning
2 RFT
60/50 Cal Row
150 Double Unders
***Every 2 minutes, starting at 0:00, do 5 Power Cleans @ 75%

WOD Notes: The 14 min mark (8th set of PC – 40 total reps) will be your last round of cleans, which you will finish the remaining reps in the 2 rounds. Goal is to have 1:30 each round to row, so pick a weight that’s heavy, but you can get those reps done in 30 seconds or less. Try to have fast transitions on & off the rower. RX would be 225/155# if you were to gauge what weight to use. DU sub = 75 DU, 100 plate hops or JJ’s, or 300ft Versa climber.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 5×10 (heavy)

10/22/2025 – WOD

Strength
a) Hex Bar DL – 5×6 @ 75-80% (no touch n go)
b) Dips (bar/ring) – 5×8 (use a band or weight as needed) – same as last wk
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep. Heaver than last WK for both parts.

Conditioning
5 RFT
15/12 Cal Bike
12 C2B Pull-ups  (RX+ = 6 Bar MU)
50ft DB Walking Lunges 70/50# 

WOD Notes: Goal is 13-18 minutes. C2B Sub = chin over bar, banded pu, or lat pulldown w/ pulley. Try to make it difficult for 12 reps unbroken or you have to break them up once if you’re setting up a band. The DB WL you will hold (2) DB’s at your side & lunge 25ft down & back. If you have to set them down once at the turnaround that’s fine. This will feel similar to Monday as far as grip, but your legs will def feel heavy towards the end.

Assistance
a) GHD Sit-ups – 10×12 (weighted)  -rest 30 Sec between
b) DB Reverse Flies – 4×15

10/21/2025 – WOD

Strength
a) Push Press – 5×5 (start @ 75%+ & build to a heavy 5 rep)
b) BB Good Mornings – 5×6 (pause at the bottom of each rep for a sec)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.

Conditioning
5 Rounds
100 Yard Sandbag Carry 150/115#
8 Push Jerks (increase rd 3 & 5)
12 Bar Facing Burpees  (RX+ = 15)
—Rest 1 minute between rounds

WOD Notes: Goal is to be under 2:30 each rd. The sandbag carry is Bear hug out to the far curb & on the shoulder on the way back. PJ = M: 165/185/215#, F: 110/125/135#. Start @ 65% of Push Jerk. Try to sprint the burpees & jump over the bar if you can!!

Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

10/20/2025 – WOD

Strength
a) Back Squat – 5×6 (start @ 70% & build to a heavy 6)
b) DB Bent-over Rows – 4×12 (each arm)
—Superset a/b every 4 minutes. Heavier than last week for part (a).

Conditioning – “20 Min Cap”
6 RFT
250m Run
12 T2B  (RX+ = 15)
15 Russian KB Swings 88/70#

WOD Notes: Goal is to get under the 20 Min Cap. T2B sub = T2R, hanging knee raises, v-ups, or weighted sit-ups. Swings should be unbroken & heavy. Grip will start to get taxed so make sure to break up T2B in 2-3 sets with little rest.

Assistance
a) Weighted Plank – 40 Sec on / 40 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

10/18/2025 – WOD

Conditioning
3 RFT w/ Partner
100/80 Cal Row
80 Wall Balls 30/20# to 10/9.5ft
30 Power Snatches (increase each rd)

WOD Notes: Goal is 30-36 minutes. PS = M: 115/135/155#, F: 75/95/105#. You should be able to touch n go the first barbell for 3-5 reps at a time. The 2nd & 3rd round should be quick singles. You may break up the work as needed, but try to do an even split between partners.

10/16/2025 – WOD

Strength
a) No Brush Snatch + Hang Snatch x 5 Sets @ 65%+
b) Hang Snatch + Snatch (full) x 5 Sets @ 75%+
—Do all 5 sets of part (a), before starting part (b). Try to squat if mobility allows in the bottom of OHS. The interval is 1 set every 90 Sec. This is the same format as last week, but we did cleans.

Conditioning
For Time
Buy In: 600m Run
5 RFT
60 Double Unders
1 Rope Climb 20ft
10 Front Rack Lunges 165/110#  (RX+ = 185/125#)
Buy Out: 600m Run

WOD Notes: Goal is 14-18 minutes. You will go out the front door (not garage doors) for the runs, since it’s colder. DU sub = 30 DU, 100 Singles, 120ft versa, or 50 JJ’s. RC sub = 10 Ring Rows or 2 strict up/downs. Lunges should be challenging for 10 reps unbroken. Shouldn’t feel like you could do 16+ unbroken especially in the later rounds. If you don’t want to run, bike 1500m.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 4×12 (heavy)

10/15/2025 – WOD

Strength
a) Hex Bar DL – 5×7 @ 70-75% (no touch n go)
b) Dips (bar/ring) – 5×8 (use a band or weight as needed)
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep. Heaver than last WK for both parts.

Conditioning
12 Min AMRAP
3-6-9-12-15-18…Cal Bike
2-4-6-8-10-12…Hang Power Clean 165/110#   (RX+ = 185/125#)
***3 Wall Walks to start each round

WOD Notes: Goal is to get to the rounds of 3/18/12 & 3/21/14. Everyone will do the same cals today. Reset monitors after each rd. WW sub = 2 WW or 20 Shoulder taps each rd (elevate feet on box in pike position). HPC = 65% (should be unbroken through the round of 8 to 10 if possible & feel challenging!

Assistance
a) GHD Sit-ups – 12×10 (weighted)  -rest 30 Sec between
b) DB Reverse Flies – 4×15

10/14/2025 – WOD

Strength
a) Push Press – 5×6 (start @ 70% & build to a heavy 6 rep)
b) BB Good Mornings – 5×7 (pause at the bottom of each rep for a sec)
—Superset a/b every 4 minutes. If you want to stay light on the GM, that’s fine. Work on keeping back neutral as you hinge forward with a slight knee bend. You shouldn’t need to use a rack for the PP.

Conditioning
5 RFT
5 Dball/Bag over Shoulder 150/115#
10 GI Janes
150m Sled Drag 70/45#  (RX+ = 90/60#)

WOD Notes: Goal is 15-19 minutes. Dball/bag should be done in 30 Sec or less each round. Make sure to lift with legs & get hands under bag when you pick it up. Pick a pull-up bar just above your reach for the GI Janes if you can do a strict PU. Sled Drag should be light to where you can jog the majority of it (old Evoqua sign).

Assistance
a) Trunk Rotations (pulley) – 3×15 each side
b) 10 Lateral Raises + 10 Front Raises – 4 Sets

10/13/2025 – WOD

Strength
a) Back Squat – 5×8 (start @ 65% & build to a heavy 8)
b) One Arm High Pulls – 4×10 (each arm)
—Superset a/b every 4 minutes. 

Conditioning
6 RFT
15/13 Cal Ski
12 Box Jump Overs 24/20″
9 DB Hang Snatches 55/40#

WOD Notes: Goal is 12-16 minutes. The DB hang snatches are with (2) DB’s & should be unbroken & Challenging. Larger classes can do the WOD in reverse, so that everyone can have a chance to ski.

Assistance
a) Weighted Plank – 30 Sec on / 30 Sec off x 10 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

10/11/2025 – WOD

Conditioning
8 RFT w/ Partner
250m Run
16 Thrusters (Increase after Rd 4)
2 Rope Climbs 20ft
8 Dball/Bag Over Shoulder 150/115#

WOD Notes: Goal is 28-35 minutes (avg 3:30-4:30 rounds). Thrusters = M: 135/165#, F: 95/110#. The 8 reps on the thrusters should be unbroken each round even on the heavier barbell. RC sub = 8 RR, 6 Strict PU, or 2 up/downs.