WOD
1) For Time
Run 400m
Bike Echo 1,000/900m
Bike Erg 1,000/900m
Row 500/450m
Rest 2 min then
Ski 500/450m
Run 400m
Bike Echo 1,000/900m
Bike Erg 1,000/900m
Rest 2 mins then
Row 500/450m
Ski 500/450m
Run 400m
Bike Echo 1,000/900m
Yr j
L
PP
July 22, 2025
WOD
1) 24 min Emom
Row Cals Rx1 15/12, Rx2 12/9, Rx3 10/8
7 Pwr cleans Rx1 165/115, Rx2 135/85, Rx3 115/75
Burpees over Bar Rx1 12, Rx2 10, Rx3 8
Pull-ups Rx1 20, Rx2 16, Rx3 12
Pushups Rx1 20/16, Rx2 16/13, Rx3 12/9
GHDSU Rx1 20, Rx2 16, Rx3 12
Dus Rx1 60, Rx2 40, Rx3 50 singles
Ski Cals Rx1 15/12, Rx2 12/9, Rx3 10/8
2) Push Press
5 x 2 ascending
July 21, 2025
WOD
1) 3 RFT
8 Backsquats Rx1 245/185, Rx2 205/145, Rx3 165/105
16 Box jumps 24/20#
2) Deadlift
5 x 2 ascending
3) Sprints
3 - 200m Runs w/1 min rest
Then
3- 350m Rows w/ 1 min rest
Fri, July 18, 2025
Wod
1) 3 sets of each
(:30on / 1:00 off) alternate between
Back extension hold
Hollow hold
2) Bench Press
5x3 ascending
3) 15 min AMRAP
12 Db Deadlifts Rx1 50/35 Rx2 45/25 Rx3 35/20
12 Db bench press
2 Rx1 pegboard Rx2 legless rope climb Rx3 rope climbs
Db lunge 80’
Thurs, July 17, 2025
Wod
Thursday
1) 6 min EMOM alt
HSPU Rx1 10 strict Rx2 12 kipping Rx3 6 kipping
Toes to bar Rx1 20 Rx2 15 Rx3 10
2) Front Squat
5x3 ascending
3) Echo Bike Tabata
(:20on/:10off) x8
Wed, July 16, 2025
Wod
For Time:
Buy in: 1000/900m Row
21-15-9
Burpees over db
Db Single Arm Pushpress Rx1 50/35 Rx2 45/25 Rx3 35/20
Into..
1 Mile Run
Then..
9-15-21
Target Burpees
Lunges
Cashout: 1000/900m Ski
(Time cap 35 mins)
Tues, July 15, 2025
Wod
1) 8 min AMRAP:
3-6-9-12…..
Hang Snatch Rx1 75/55 Rx2 65/45 Rx3 45/35
OH squat
30 double unders Rx2 20 Rx3 30 singles
2) 15 mins to work on
Squat Snatch
3) 3 Rounds:
Echo bike Rx1 15/12cals Rx2 12/10 Rx3 10/8
ghdsu Rx1 20 Rx2 15 Rx3 20 situps
handstand walk Rx1 40’ Rx2 20’ Rx3 5 inchworms
Mon, July 14, 2025
Wod
1) Backsquat
3x3 ascending
2x2 ascending
1x1
2) Every 2:00 for 20:00 alternate between A&B
A: Rx1 5 BMU Rx2 12 pull-ups Rx3 8 pull-ups
+
5 Power cleans Rx1 185/135 Rx2 155/105 Rx3 115/75
B: Row cals Rx1 30/24 Rx2 27/21 Rx3 24/18
July 11, 2025
WOD
1) DB GHD hold (one DB in one hand)
4 x 30 sec hold /1 min rest
Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Bench Press
5 x 3 ascending
3) 5 RFT
Ski 250/225m
8 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
Thurs, July 10, 2025
WOD
1)3 RFT
20 Deadlift Rx1 255/175, Rx2 225/145, Rx3 185/105
Box jumps Rx1 20, Rx2 15, Rx3 12 24/20”
2) work to 1 rep (12 mins)
Power Clean
3) For Time
Bike Erg 3,000/2,700m
1 min rest
Bike Echo 3,000/2,700m
WED, July 9, 2025
WOD
1) 2RFT (40 min cap)
Bike Erg Rx1 60/48 cals, Rx2 55/44, Rx3 50/40 cals
Sled push 45/25# Rx1 250 ft, Rx2 200ft Rx 3 150ft
Bike Echo Rx1 60/48 cals, Rx2 55/44 cals, Rx3 50/40 cals
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Row Rx1 60/48 cals, Rx2 55/44 cals, Rx3 50/40 cals
Sled - same
25 KB swings - same
Tues, July 8, 2025
WOD
1) 3 RFT (15 min cap)
Row 20/16 cals
Wallwalks Rx1 4, Rx2 3, Rx3 2
Ski 20/16 cals
C2B Rx1 20, Rx2 10, Rx3 10pullups
2) Push Press
5 x 3 ascending
3) 12 min amrap
12 Hang Clean /jerk Rx1 155/105, Rx2 135/85, Rx3 115/65
Bar facing Burpees Rx1 12, Rx2 10, Rx3 8
8 Hang Snatch - same
Bar facing Burpees Rx1 12, Rx2 10, Rx3 8
Mon, July 7, 2025
WOD
1) Backsquat
6 x 4 ascending
2) Run Sprints
3 x 400 m
W / 1:30 rest between
3 x 200m
W /1 min rest
Fri, July 4, 2025
8 am & 9am class only
Thurs, June 3, 2025
Wod
1) 9 min AMRAP:
Double unders Rx1 50 Rx2 30 Rx3 50
15 Double Kb deadlifts
15 Kb swings Rx1 62/44 Rx2 53/35 Rx3 44/26
2) Front squat
4x2 ascending
3) For Time:
4-3-2-1 Wallwalks
40-30-20-10 Sit-ups
Time cap 9 mins
Wed, July 2, 2025
Wod
For Time:
Bike Erg 4000/3600m
Ski 2000/1800m
Echo Bike 4000/3600m
Row 2000/1800m
Time cap 40 mins
Tues, July 1, 2025
Wod
1) 15 mins to work to a
1 RM Shoulder Press
2) 6 min AMRAP:
Toes to Bar Rx1 30 Rx2 25 Rx3 20
Burpee over db Rx1 30 Rx2 25 Rx3 20
Max effort db hang c&j
(2 min Rest)
6 min AMRAP:
Burpee over db Rx1 30 Rx2 25 Rx3 20
Db hang c&j Rx1 30 Rx2 25 Rx3 20
Max effort Toes to bar
(2 min Rest)
6 min AMRAP:
Db hang c&j Rx1 30 Rx2 25 Rx3 20
Toes to bar Rx1 30 Rx2 25 Rx3 20
Max effort Burpee over db
Mon, June 30, 2025
Wod
1) Every 2:00 x5
Bike erg cals
Ski cals
*Start at Rx1 12/10 Rx2 10/8 Rx3 8/6 and +3/+2 every round
2) Backsquat
4x2 ascending
3) 3 Rounds:
21-15-9 Backsquat Rx1 250/175 Rx2 205/145 Rx3 155/105
250/225m Row
Fri, June 27, 2025
WOD
1) GHD holds
5 x 30 sec hold/ 1 min rest
2) Bench Press
6 x 3 ascending
3) 3 RFT
20 DB snatch Rx1 50/35, Rx 2 40/25, Rx3 35/20
Row 350/315m
Rope climb Rx1 4, Rx2 3, Rx3 2
Ski 350/315
Thurs, June 26, 2025
WOD
1) 9 min amrap
Dus Rx1 100, Rx2 75, Rx3 100 singles
T2B Rx1 20, Rx2 15, Rx3 10
9 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Front squat
6 x 3 ascending
3) 9 min
Max Distance on Bike Erg