Category Archives: WOD

9/8/2025 – WOD

Strength
a) Front Squat – 5×5 @ 80%+
b) DB Pull-over (2 DB’s) – 5×10 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.

Conditioning
4 RFT
250m Sled Drag 70/45#
15 T2B  (RX+ = 20)
10 Hang Power Cleans (increase after Rd 2)

WOD Notes: Goal is 15-19 minutes. Pick a weight to where you can run majority of the sled drag!! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU. HPC = M: 185/205#, F: 125/135#. (65/70%). Should be able to go unbroken on RD 1&2, but break up RD 3&4 once.

Assistance
a) Weighted Plank – 60 Sec on / 60 Sec off x 5 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

9/6/2025 – WOD

Conditioning
5 RFT w/ Partner
60/50 Cal Row
30 Lateral Burpees over the Bar
16 Clusters (increase Rd 3 & 5)

WOD Notes: Goal is sub 35 minutes. Try to jump over the bar if you’re capable! Clusters = M: 155/175/195#, F: 105/115/135#. Starting weight should be around 60%. Break up the work as needed, but each partner should be doing the same!

9/4/2025 – WOD

Strength
Hang Snatch – 1 Every 45 Sec x 15 Sets
—Start @ 65% & build to a heavy single by the end or just stay lighter and work on technique. Take extra rest if needed towards the end. 

Conditioning “20 Min Cap”
5 RFT
10 C2B Pull-ups  (RX+ = 15 or 6-7 Bar MU)
12 Back Rack Box Step-ups 20″ 115/75#  (RX+ = 135/95#)
15/12 Cal Ski
***Run 250m after rounds 1/3/5***

WOD Notes: Goal is 17-20 minutes. C2B Sub = Chin over bar kipping or banded pull-ups/lat pulldown pulley. If you don’t want to use a barbell you can hold DB’s on your shoulders, but it’s meant to be back rack to give your upper body a break from the pull-ups & ski. 5:30am class will have some people start with the ski & work backwards or just use a different machine. Adjust height of box by using cut out mats (try to have upper leg parallel to the floor).

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×12 (heavy)

9/3/2025 – WOD

Strength
a) Deadlift – 3×5 @ 80%, 3×3 @ 85%
b) DB Bench Press – 5×10 (heavy)
—18 Min to get this work finished. Superset as needed. You don’t need to pause on the DL, but no touch n go. Reset quick after each one. 

Conditioning
10 RFT
2 Wall Walks (Rx+ = 3)
5 Deadlifts 275/185# 
30 Double Unders

WOD Notes: Goal is 9-14 minutes. This WOD has a ton of transition time so try to only rest when you’re moving from one movement to the next. You should be doing 3 WW, if you’re proficient at WW, even if you can’t RX the DL weight. DL = 55-57% (unbroken or done quickly with a few drops, but not a paper weight). DU sub = 15 DU, 50 singles, or 30 straddle plate hops

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

9/2/2025 – WOD

Strength
a) Front Squat – 5×6 @ 75-80%
b) DB Pull-over (1 DB) – 4×12 (heavy)
—Superset a/b every 3:30. Build to a heavy set, but don’t start too light to where you have too much of a gap between starting & ending weight.

Conditioning
4 Min AMRAP
12 Devil Press 50/35#
15/12 Cal Bike
Max T2B
—Rest 1 minute
4 Min AMRAP
15/12 Cal Bike
20 T2B
Max Devil Press 50/35#
—Rest 1 minute
4 Min AMRAP
20 T2B
12 Devil Press 50/35#
Max Cal Bike

WOD Notes: Score = Total reps for the (3) movements. You need to have at least 90 secs to accumulate as many reps for each 4 min AMRAP! T2B sub = T2R, hanging knee raises, GHD SU, or weighted SU.

Assistance
a) Weighted Plank – 45 Sec on / 45 Sec off x 8 Rounds
b) DB Reverse Flies (slight incline on bench) – 4×15

9/1/2025 – Labor Day WOD

Conditioning
4 RFT w/ Partner
600m Run
100 Yard One Arm Farmers Carry (50 yards R/L) – Heavy!
6 Rope Climbs 18ft
30 Push Jerks (increase each rd)

WOD Notes: Goal is sub 40 minutes. The run is to the sewer grate & back into Rage. Try to go heavy on the one arm FC to where you need a few extra seconds before start with the other arm. RC sub = climb 12-15ft, 4 up/downs per person, or 8 RR/RC. PJ = M: 155/175/195/215#, F: 105/115/125/145#. Start @ 55% & add a little each rd if you can’t RX.

8/30/2025 – WOD

Conditioning
3 RFT w/ Partner
80/60 Cal Ski
30 Power Cleans (increase after each rd)
40 Front Rack Lunges (increase after each rd)
50 Lateral Burpees over Bar

WOD Notes: Goal is sub 35 minutes. RX: M = 155/175/195#, F = 105/115/135#. If you need to go lighter on the lunges that’s fine (just make sure to increase each rd). You will work at the same time on the burpees, while everything else is “you go, I go”.

8/28/2025 – WOD

Strength
Snatch – Hang + Low Hang x 10 Sets
—One set every min x 5, One set every 90 Sec x 5. Start @ 65% & build to a heavy set by the end.

Conditioning
4 RFT
21 Wall Balls 30/20# to 10/9.5ft
15/12 Cal Bike
9 Hang Power Snatches 115/75#   (RX+ = 135/95#)

WOD Notes: Goal is 10-14 minutes. WB should be heavier than normal & be unbroken or done in 2 sets. Reset bike monitor after each round. HPS = 70% (should be challenging to do unbroken).

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) EZ Bar Bicep Curls – 5×10 (heavy)

8/27/2025 – WOD

Strength
a) Deadlift – 5×4 (pause just above knee cap for a sec on the way up) @ 80%
b) Strict Pull-ups (supinated) – 5×8 (use a band or pulley if necessary)
—Superset a/b every 3:30. During the pause, think about pulling the bar through your legs by utilizing lats.

Conditioning
5 RFT
60 Double Unders
10 DB Bench Press (heavy)
6 Dball/Bag Over Shoulder 150/100#
150m Run

WOD Notes: Goal is push the pace on the DU/Dball over Shoulder/Run (should be under 20 minutes). Move at a slow controlled pace on the DB BP (should be heavy for 10 reps!). You should be getting to the 10th rep and almost at failure. DU sub = 30 DU, 90 singles, 120ft versa, or 50 straddle plate jumps. Sandbag shouldn’t be too light! The run is to the “Evoqua” sign & back. Share a bench if needed for larger classes.

Assistance
a) GHD Sit-ups – 4×25 (weighted)  -rest 60 Sec between
b) DB Reverse Flies – 4×15

8/26/2025 – WOD

Strength
a) Push Jerk – 5×5 @ 75%+ (build to a heavy 5)
b) One Arm Farmers Carry (heavy) – 3×100 yards (50 yards each arm)
—-18 Min Clock to get this work done. Superset a/b every other set. DO NOT Sandbag the FC weights! Try to go heavy! The carry is to the far curb with Left Arm & right arm on the way back.

Conditioning
12 RFT w/ Partner (interval)
8 Strict Press (heavy)
12 T2B
15/13 Cal Sprint Row

WOD Notes: Goal is to be under 1:30/Rd & break 18 minutes for total time. Strict Press should be around 67-70% (should feel like you’re about to fail the 8th rep). RX would be 135/85#. T2B sub = T2R, v-ups, hanging knee raises. Partner A does one round while Partner B rests. Switch & repeat. This WOD is meant to be on the easier side, since pressing & T2B are low HR movements. Make sure to SPRINT the row!

Assistance
a) Russian Twists (weighted) – 30 Sec on / 30 Sec off x 8 Sets
b) 10 Lateral Raises + 10 Front Raises – 4 Sets