Category Archives: WOD

10/16/2025 – WOD

Strength
a) No Brush Snatch + Hang Snatch x 5 Sets @ 65%+
b) Hang Snatch + Snatch (full) x 5 Sets @ 75%+
—Do all 5 sets of part (a), before starting part (b). Try to squat if mobility allows in the bottom of OHS. The interval is 1 set every 90 Sec. This is the same format as last week, but we did cleans.

Conditioning
For Time
Buy In: 600m Run
5 RFT
60 Double Unders
1 Rope Climb 20ft
10 Front Rack Lunges 165/110#  (RX+ = 185/125#)
Buy Out: 600m Run

WOD Notes: Goal is 14-18 minutes. You will go out the front door (not garage doors) for the runs, since it’s colder. DU sub = 30 DU, 100 Singles, 120ft versa, or 50 JJ’s. RC sub = 10 Ring Rows or 2 strict up/downs. Lunges should be challenging for 10 reps unbroken. Shouldn’t feel like you could do 16+ unbroken especially in the later rounds. If you don’t want to run, bike 1500m.

Assistance
a) L-Sit/Tuck (pegboard) – 8×30 Sec (rest 90 Sec between)
b) DB Seal Rows – 4×12 (heavy)

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.