Blog

5/18/2026 – WOD

Strength
a) Back Squat – 18 Min to Find a Heavy Single (90%+)
b) One Arm High Pulls – 4×12 (each arm)
—Superset a/b as needed. If you don’t want to work up to a heavy 1 rep, you can stay lighter & do 5×5 @ 75%.

Conditioning
5 RFT
10 Sandbag/Ball Squats 125/90#  (RX+ = 150/115#)
50 Double Unders
20/15 Cal Ski

WOD Notes: Goal is 10-15 minutes. The sandbag should be placed on shoulders behind the head if possible (no bearhug squats). DU sub = 75 singles or 100ft versa. 

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Single Arm DB Bent-over Rows – 5×10 (each arm)

5/16/2026 – WOD

Conditioning
4 RFT w/ Partner
250m Sled Drag 135/90#
50 Weighted Sit-ups
4 Rope Climbs 15ft
30 Push Jerks (increase by rd)
Then:
1 Mile Run, 800ft Versa Climber, or 3500m Bike

WOD Notes: Goal is sub 35 minutes. You should be able to alternate between run/walk on the sled Drag. Anchor feet for sit-ups & have weight behind your head (30/15#). RC sub = 8 RR/RC or 2 up/downs. PJ = M: 135/155/175/205#, F: 95/105/115/135#. 

5/14/2026 – WOD

Strength
a) Deadlift – 20 Min To Find a Heavy Single (90%+) or 5×6 @ 75-80%
b) DB Lateral Raises – 5×8 (3 Sec eccentric)
—Superset a/b as needed.

Conditioning
1:00 AMRAP x 20 w/ Partner (interval)
ODD RD = 6 Hang Power Cleans 185/125#
EVEN RD = 8 Front Rack Lunges 185/125#
***Max Cal Ski after each round

WOD Notes: Score = total cals between you and your partner. You will do 5 rounds each of the HPC & Lunges. Try to use the same weight unless one movement is significantly stronger than the other.

Assistance
a) L-Sit/Tuck (parallettes) – 5×18 tap overs (KB)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

5/13/2026 – WOD

Strength
Snatch – 3 EMOM x 5, 2 EMOM x 5, 1 EMOM x 5
—Build to a challenging 3/2/1 rep. Start @ 65% for the first set of 3.

Conditioning – “2026 CF Semi Finals WOD #3”
2 RFT
1000m Row
50 Thrusters 65/45#
30 C2B Pull-ups

WOD Notes: I’d recommend only doing 30 thrusters each round if you want to be able to walk the rest of the week. Goal is to get under 20 minutes. There was a 25 min cap in the online qualifier last weekend. Thrusters should be super light to where you can do 15-20 at a time round 1 & at least 10 in a row round 2. C2B Sub = Chin over bar, banded pu, or lat pulldown (pulley). Time to beat: 14:16.

Assistance
a) GHD Sit-ups – 10×12 (rest 30 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)

5/12/2026 – WOD

Strength – “Week 6”
a) Bench Press – Find a heavy single in 18 Minutes + 2 x ME @ 65% or BW
b) GHR (5×10) or Hamstring Sliders (5×12)
—Superset a/b every 3:30. No pause for part (a). 

Conditioning – “2026 CF Semi Finals WOD #2”
3 Rounds
20 Burpee Box Jump Overs 24/20″
10 Shuttle Runs (2x25ft)
Then:
3 Rounds
100 Double Unders
50ft Handstand Walk  (sub: 5-6 Wall Walks)

WOD Notes: Larger classes will have to do Burpee to Target (pick a pull-up bar above your reach). You can also set up the boxes outside if you really want to do the WOD as prescribed. The shuttle Runs are (25ft down + 25ft back) x 10. DU sub = 150 singles or 200ft versa. The first couplet will be more challenging conditioning wise. The 2nd couplet is more muscular endurance in the shoulders. Time to beat is 12:17. 

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)

5/11/2026 – WOD

Strength “Week 6”
a) Back Squat – 5×2 @ 80-90% (1 Sec Pause + 1 Normal), 1 ME @ 70% (10+)
b) DB Pull-over – 5×12 (2 DB’s)
—Superset a/b every 3:30. Heavier than last WK for part a. We will test next week for a max unless you feel strong today go for it.

Conditioning
10 RFT
10/8 Cal Bike
8 T2B  (RX+ = 10)
6 Double DB Snatches (2) 50/35’s#  (RX+ = 55/45#)

WOD Notes: Goal is 13-18 minutes. You don’t have to reset monitors, but make sure to bike 10 or 8 cals each round. So you may finish over 100 or 80 cals at the end. T2B sub = T2R, v-ups, or knee ups. Snatches should be a little heavier than normal since its only 6. 

Assistance 
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) Single Arm DB Bent-over Rows – 5×12 (each arm)

5/9/2026 – WOD

Conditioning
4 RFT w/ Partner
60/50 Cal Ski
4 Rope Climbs 18ft
10 Rounds of “Macho Man”

WOD Notes: Goal is sub 30 minutes. 1 Round of Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks. M = 135/155/175/195#, F = 95/105/115/135#. Start @ 50% and increase 5% by round. RC sub = 7 ring rows or 2 up/downs.

5/7/2026 – WOD

Strength – “Week 5″
a) Deadlift – 5×2 (no pause) @ 85-90%, 1xME @ 70% (10+ Reps)
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. Use a little heavier than last week for part (a).

Conditioning
5 RFT
8 Dball/Sandbag Over Shoulder 125/90#
12 C2B Pull-ups  (RX+ = 15 or 6-8 bar mu)
150m Sled Drag 90/60#

WOD Notes: Goal is 14-18 minutes. Dball/sandbag should be a little lighter than normal. Sled Drag: ODD RD = Forward, EVEN RD = Backwards. You should be able to alternate between run/walk. C2B sub = Chin over bar, banded pu, or lat pulldown (machine pulley). 

Assistance
a) L-Sit/Tuck (parallettes) – 5×20 tap overs (KB)
b) GHR – 5×12 (advanced = weighted or use a band if necessary to help)

5/6/2026 – WOD

Strength
Clean n Jerk – 1 Set Every 1:15 x 8 @ 65%-90%+
—Build to a heavy single & go for a PR if you feel good. Squat clean if necessary.

Conditioning
18 Min AMRAP w/ Partner (interval)
8 Push Press (increase every 2 rounds)
40 Double Unders
12/10 Cal Row (Damper 10)

WOD Notes: Goal is 12 rounds (6 each). Partner A will do the entire round while Partner B rests, switch & repeat for 18 min. PP = M: 165/175/185#, F: 110/115/125#. Start @ 65% of PP & increase 5% by round. Should be able to go unbroken, but get difficult especially the 3rd bar. DU sub = 60 singles, or 80ft versa. Damper is set at 10, since it’s a short burst & I want you to push the row & focus on feeling that tension with more drag.

Assistance
a) GHD Sit-ups – 12×10 (rest 30 sec between)
b) Dips (bar/ring) – 5×12 (weighted or banded)

5/5/2026 – WOD

Strength – “Week 5”
a) Bench Press (pause – close grip) – 5×5 @ 70-75%, 2×1 @ 90%+.
b) BB Good Mornings (pause) – 5×6 (pause each rep for 3 sec)
—Superset a/b every 3:30. Pause each rep for part (a) & (b). Make sure to reach hips back as you hinge f(orward (keeping spine neutral) for part (b).

Conditioning – “20 Min Cap”
4 RFT
100 Yard Farmers Carry 100/70# (2 DB’s/KB’s/farmers handles)
250m Run
20 T2B  (RX+ = 25)
20 Burpees to Target (RX+ = 25)

WOD Notes: Goal is to get under the 20 min cap. Try to get heavy on the FC, shouldn’t be light to where you’re running. T2B sub = T2R, hanging knee raises, or v-ups. Pick a bar just above height for burpees.

Assistance
a) Hollow Rocks – 8 Sets: 45 Sec on / 45 Sec off
b) Cable Reverse Flies (standing) – 4×12 (slow eccentric)