Category Archives: WOD

5/21/2026 – WOD

Strength
a) Hex Bar Deadlift – Work up to a heavy single or 5×6 (no touch n go) @ 75-80%
b) DB Bench Press – 5×10 (heavy)
—Superset a/b as needed in 18 Minutes

Conditioning “20 min cap”
4 RFT w/ Partner
40 Burpees (no jump)
30 Box Jump Overs 30/24″
20 Sandbag over Bar (#5/#4 on rig) – 150/115#

WOD Notes: Goal is to get under 20 min cap. Burpees are the only movement where you will work at the same time. You may adjust the height of the bar if necessary, but it should be around nipple height.

Assistance
a) L-Sit/Tuck (parallettes) – 10×12 tap overs (KB)
b) GHR – 5×10 (advanced = weighted or use a band if necessary to help)

5/20/2026 – WOD

Strength
Hang Snatch – 2 EMOM x 6, 1 EMOM x 6
—Start @ 65% & build to a heavy double & single. Take extra rest if needed at the end of EMOM. Squat if mobility allows.

Conditioning
2-4-6-8-10-8-6-4-2 Reps of:
Power Clean 185/125#
C2B Pull-ups (RX+ = 2/3/4/5/6/5/4/3/2 Bar MU)
***10/8 Cal Bike after each round

WOD Notes: Goal is 12-17 minutes. PC = 65% (should be quick singles). C2B sub = Chin over bar, banded pu, or lat pulldown (pulley). You don’t have to reset monitors, but make sure to add 10/8 cals after each round.

Assistance
a) GHD Sit-ups – 8×15 (rest 30 sec between)
b) Dips (bar/ring) – 5×8 (weighted or banded)

5/19/2026 – WOD

Strength
a) Strict Press – 18 Min to Find a Heavy Single & do 3×8-10 @ 70%
b) GHR – 5×10 or Hamstring Sliders 5×12
—Superset a/b as needed. 18 Min Clock to get this work done.

Conditioning
4 RFT
600m Run
6 Wall Walks
12 DB Hang Cleans 70/50# DB’s

WOD Notes: Goal is 15-19 minutes. Scale the run to 400m if you can’t complete a 600 in less than 3:30. Run sub = 1500m bike. WW sub = 8 shoulder taps/WW. DB’s should be heavier than normal to where you may have to break them up once/round. Hook grip the DB’s if you can!

Assistance
a) Hollow Rocks – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Reverse Flies (standing) – 5×10 (slow eccentric)

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.