Category Archives: WOD

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. 

10/9/2025 – WOD

Strength
a) No Brush Clean + Hang Clean x 5 Sets @ 65%+
b) Hang Clean + Clean (full) x 5 Sets @ 75%+
—Do all 5 sets of part (a), before starting part (b). Try to squat the (full clean). The interval is 1 set every 90 Sec.

Conditioning
15 Min AMRAP Cal Bike
***Every 1:30 x 10 Rounds
ODD RD = 6 Power Cleans @ 75%
EVEN RD = 12 T2B
—Score = total cals

WOD Notes: WOD starts with the 6 Power Cleans. RX weights would be 205/135# to give you a guide. Goal is to have at least 45 secs to bike each round even when you get fatigued. You will start each 1:30 round with either PC or T2B & bike in the remaining 1:30. T2B sub = T2R, V-ups, or weighted su. 

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

10/8/2025 – WOD

Strength
a) Hex Bar DL – 5×8 @ 65-70% (no touch n go)
b) Dips (bar/ring) – 5×10 (use a band or weight as needed)
—Superset a/b every 4 minutes. Lower to the ground under control & reset each rep.

Conditioning
4 RFT
30/25 Cal Row
5 Wall Walks  (RX+ = 7)
75 Double Unders

WOD Notes: Goal is 13-17 minutes. WW sub = 40 shoulder taps (advanced = elevate feet on a box in a pike). If you’re proficient as WW, you should be doing RX+ reps. DU sub = 40 DU, 125 singles, or 150ft versa. You may also practice DU each round for 90 secs.

Assistance
a) GHD Sit-ups – 8×15 (weighted)  -rest 45 Sec between
b) DB Reverse Flies – 4×15

10/7/2025 – WOD

Strength
a) Push Press – 5×8 (start @ 65% & build to a heavy 8 rep)
b) BB Good Mornings – 5×8 (build to a heavy 8 rep)
—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 – “18 Min Cap”
For Time w/ Partner
120/100 Cal Ski
300m Sandbag Bear Hug Carry 115/80# + 300m Farmers Carry (2) 70/53# KB’s
120/100 Cal Ski

WOD Notes: Goal is to get under the 18 min cap. You will use the 30 Sec on / 30 Sec off interval or go 10 Cal on / 10 Cal off (it’s your choice). Partner A will Sandbag Bear Hug Carry to the sewer grate (600m turnaround) while Partner B Farmers Carry at the same time. When you both get to the turnaround point, you will switch & come back into the gym. The goal is to only break up the carry 1-2x each way. RX weights are a little lighter than normal since the distance is longer than we usually do.

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

10/6/2025 – WOD

Strength
a) Back Squat – 5×10 (start @ 60% & build to a heavy 10)
b) One Arm High Pulls- 4×12 (each arm)
—Superset a/b every 4 minutes. 

Conditioning
3 RFT
250m Sled Drag 70/45#
20 DB Hang Cleans 60/40#
25 Burpees to Target

WOD Notes: Goal is 14-18 minutes. You should be able to alternate between run/walk with the sled. DB’s should be heavy enough to where you have to break them up once/round. Pick a bar just above reach for the burpees if possible.

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

10/4/2025 – WOD

Conditioning
For Time w/ Partner
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 155/105#
800m Run
60 C2B Pull-ups
30 Squat Clean n Jerk 185/125#
800m Run

WOD Notes: Goal is 30-35 minutes. C2B Sub = chin over bar or banded pu. Cnj = 55% & 65%. Should be quick singles on the first bar. 2nd bar = you should need a few extra secs betore each rep.

10/2/2025 – WOD

Strength
a) Hang Snatch + Full Snatch + 1 OHS (1 Sec pause) – 1 Set Every 90 Sec x 8 Sets
b) Deadlift – 5×4 @ 75-80% (no touch n go) – heavier than last wk
c) DB Presses – 5×8 (3 sec eccentric)
—Choose either (a) or (b) & (c). Build to a heavy set for part (a). If you don’t have mobility for OHS, just squat as deep as you can. If you need more time for part (a) as it gets heavier that’s ok. 18 Min to get this work done.

Conditioning
6 RFT
6 Dball/Bag over Shoulder 150/115#
15/12 Cal Row
***2 Rope Climbs 20ft (after Rounds 1/3/5)

WOD Notes: Goal is 11-15 minutes. Dball/bag should heavy & take about 30 Sec to do the 6 reps. RC sub = 15 RR or 3 strict up/downs.

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