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3/25/2026 – WOD

Strength
Snatch – 2 Every 1:15 x 10 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 2 reps should take 20-30 secs, so don’t rush the reps.

Conditioning
For Time – 2026 Quarterfinals WOD #1
10 50ft Shuttle Runs
20 Overhead Squats 115/80#
30 Lateral Burpees over Bar
—rest 1 minute
30 Lateral Burpees over Bar
20 Overhead Squats 115/80#
10 50ft Shuttle Runs

WOD Notes: Goal is 8-13 minutes. OHS = 40% of OHS max (should be able to do unbroken or break once). 1/2 lap = 4 mats + 1 foot. You may sub front squats if OH mobility limits you from getting below parallel.

Assistance
a) GHD Sit-ups – 5×25 (rest 45 sec between)
b) DB Skull Crushers – 5×10 (heavy)

3/24/2026 – WOD

Strength
a) RDL – 1×8 @ 70%, 1×6 @ 75%, 3×4 @ 80%+
b) DB Lateral Raises – 5×10
—Superset a/b every 3:30. FIrst rep starts from the top of the DL. Try to go a little heavier than last week.

Conditioning
10 RFT
10/8 Cal Bike
8 T2B
4 Power Clean (increase after round 5)

WOD Notes: Goal is 15-19 minutes. You don’t have to reset the monitors. T2B sub = T2R, hanging knee raises, or v-ups. PC = M: 205/225#, F: 135/155# (70/75%). You should be able to do relatively quick singles round 1-5, then take a few extra secs between reps on Rd 6-10.

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) DB Bicep Curls – 5×10 (heavy)

3/23/2026 – WOD

Strength
a) Back Squat – 5×5 @ 70-75% (5/4/3/2/1 Sec Eccentric by rep)
b) DB Pull-over – 5×10 (2 DB’s) – heavy
—Superset a/b every 3:30. Rep 1 = 5 sec eccentric, Rep 2 = 4 sec eccentric, etc… Should be a little heavier than last week’s weights. 

Conditioning
5 RFT
400/350m Row
10 DB Bench Press (heavy)
Double Unders (# of strokes it takes to finish 400/350m row)

WOD Notes: Goal is 14-18 minutes. DB’s should be heavy for 10 reps to where you’re almost failing by the 4th round. Slow the tempo down if it feels too light so that it’s challenging. Slow your stroke rate down on the rower & work on hard pulls, so that you don’t have to do a lot of double unders. DU = 1.5x singles or 2x (# strokes) on versaclimber. Shoot for less than 60 pulls on the rower.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

3/21/2026 – WOD

Conditioning
4 RFT w/ Partner
60 Wall Balls 30/20# to 10/9.5ft
40 Burpees (no jump)
30 Deadlifts (increase after round 2)
600m Run

WOD Notes: Goal is sub 40 minutes. Burpees & Run you will work at the same time. DL = M: 275/315#, F: 185/225# (55/65%). 

3/19/2026 – WOD

Strength
a) Bench Press (pause each rep) – 5×5 @ 75%+
b) GHD Hip Extensions – 5×8-10 (weighted – pause each rep)
—Superset a/b every 3:30. Use Roman chair in between squat racks if GHD’s are taken. DON’T skip part (b)!!

Conditioning
15 Min AMRAP
3-6-9-12-15-18-21…Cal Bike
10-20-30-40-50-60-70…Double Unders
***8 C2B Pull-ups to start each round (RX+ = Strict or 4-5 MU)

WOD Notes: Goal is to get to the round of 8/21/70. Girls will bike the same amount of cals. DU sub = count by 15’s for singles or count by 20’s for versa (feet).

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) DB Skull Crushers – 5×10 (heavy)

3/18/2026 – WOD

Strength
Snatch – 3 Every 1:30 x 8 Sets @ 70-85%
—Use a little heavier than last week & increase as needed. You may also stay lighter and work on technique. The 3 reps should take at least 30 secs, so don’t rush the reps.

Conditioning
6 Rounds (interval)
4 Laps One Arm Farmers Carry (heavy)
7 Push Jerks (increase every 2 rds)
15/12 Cal Row
—Rest 1 minute between rounds

WOD Notes: Goal is under 2 minutes/round. You should be rowing at 90%+ effort since you have rest each round. PJ = M: 165/185/205#, W: 110/125/135#. Use 60/65/70%. 1 Lap = 4 Mats. Use Farmers handles or DB’s since they are heavier than the KB’s. Try to avoid straps if possible. You may switch arms every lap if you want.

Assistance
a) GHD Sit-ups – 6×20 (rest 45 sec between)
b) Seated DB Bicep Curls (slight incline) – 5×12 (heavy every set – palms up)

3/17/2026 – WOD

Strength
a) RDL – 5×5 @ 75-80%
b) Dips (Ring/Bar) – 5×10 (use a weight or band depending on ability level)
—Superset a/b every 3:30. FIrst rep starts from the top of the DL. Try to go a little heavier than last week.

Conditioning
4 RFT
25/20 Cal Ski
20 Box Jump Overs 24/20″
15 DB Hang Cleans 60/40#

WOD Notes: Goal is 14-18 minutes. DB HC should be unbroken each round but challenging. 

Assistance
a) Hollow Rocks – 5 Sets: 60 Sec on / 60 Sec off
b) DB Lateral Raises – 5×10 (pause + slow eccentric)

3/16/2026 – WOD

Strength
a) Back Squat – 5×5 @ 70-75% (5/4/3/2/1 Sec Pause by rep)
b) DB Pull-over – 5×10 (1 DB) – heavy
—Superset a/b every 3:30. Rep 1 = 5 Sec pause, Rep 2 = 4 Sec Pause, etc…

Conditioning
5 RFT
10 Single Arm Devil Press 70/50#
12 T2B  (RX+ = 15)
2 (3 Laps Sandbag Carry on shoulder + 1 Lap Sandbag Walking Lunges) 125/90#

WOD Notes: Goal is sub 20 minutes. DB should be heavier for DP, since it’s only 1 arm. 1 Lap = 4 mats. Make sure entire foot crosses the line on your last lunge. Try to do the entire sandbag complex 3/1/3/1 unbroken without dropping sandbag. 

Assistance
a) Weighted Plank – 5 Sets: 60 Sec on / 60 Sec off
b) BB Bent-over Rows (supinated) – 5×10 (heavy)

3/14/2026 – WOD

Conditioning
4 RFT
400m Run
2 (4 Laps Backwards Sled Drag 160/115# + 5 Wall Walks)
50 Weighted Sit-ups  (RX+ = GHD SU)
2 (12 Strict Pull-ups + 25 Russian Swings 88/70#)

WOD Notes: Goal is sub 35 minutes. This WOD is meant to be on the lower intensity side. You will run & do the sit-ups at the same time. Partner A will do the sled drag while Partner B does the 5 WW. Same thing with the Strict PU & Swings. The backwards sled drag is 5 mats = 1 lap.

3/12/2026 – WOD

Strength
a) Bench Press (close grip) – 5×5 @ 75-80%, 1xME @ 65% (12+ reps)
b) GHR – 5×10 or Hamstring Sliders 4×15
—Superset a/b every 3:30

Conditioning
12 Min AMRAP
15/12 Cal Ski
10 Box Jump Overs 24/20″
5 Dball/Bag over Shoulder 125/90#  (RX+ = 150/115#)

WOD Notes: Goal is 6+ rds. If you’re doing 26.3 tomorrow, you may use this WOD as active recovery! Winner takes all for 26.3 so make sure to rest up and bring your A game! Make sure to come out & cheer everyone on tomorrow night starting at 4:30pm. The chili cook off starts around 6:30pm as well!

Assistance
a) L-Sit/Tuck (pegboard) – 6×30 Sec (rest 60 sec between)
b) Strict Pull-ups – Accumulate 50 Reps in least amount of sets (Advanced = use weight)