WOD Blog

WOD 05/13/2025

5/12/2025

Tuesday 05-13-2025
Strength + Plyometric
Every :90 x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps (Scaled to Squat Jumps if necessary)
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WOD: For Time:
Every 4:00 minutes x 3 Sets
250/200 M Row L1, 300/250M Row L2 & L3
20 Russian Kettlebell Swings 35/18 L1, 53/35 L2, 25 Reps L3
20 Abmat Sit-Ups L1 & L2, 25 Reps L3
Goal Time 2:45 to 3:15 Per Set - Cap 3:45
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Extra/Optional/Accessories
3 Sets: For Quality
10/10 Single Leg Glute Bridge Meball Squeeze
5 Hamstring Walkouts
:20/:20 KB Side Plank

WOD 05/12/2025

5/12/2025

Monday 05-12-2025
WOD: 3 Sets
200m Run
5 Toe Spotted Pullups L1, 9 Pull-Ups L2, 10 Reps L3
10 Elevated Pushups L1, 15 Push-Ups L2, 20 Reps L3
15 Air Squats L1, 21 Reps L2, 30 Reps L3
400m Run
15 Air Squats L1, 21 Reps L2, 30 Reps L3
10 Spotted Pullups L1, 9 Pull-Ups L2, 10 Reps L3
200m Run
Rest 2:00 between sets
Time Goal 7 - 9 Min Per Set with a 12 Min Cap - Total Time 40 Min
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Extra/Optional/Accessories
3 sets, For Quality
10/10 Single Arm DB Row
10 DB Zottman Curls
10-12 Glute Bridge DB Pull-Overs

WOD 05/10/2025

5/9/2025

Saturday Class Time at 8 AM
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Partner Hero WOD: "DOM"
For Time
Buy-In: 40/45/50 Calorie Row
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Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans 45/35 L1, 95/65 L2, 100/75 L3
Push Press L1, Box Piked Pushups L2, Handstand Push-Ups L3
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Cash-Out: 40/45/50 Calorie Row

Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.

WOD 05/09/2025

5/8/2025

Friday 05-09-2025
Weightlifting/Strength: Take 20 minutes to Establish
1RM Deadlift -- Suggested Loading:
5 Reps @ 50% , 3 Reps @ 60%, 3 Reps @ 70%, 1 Rep @ 80%+
- Resting 60-90 seconds b/t these sets -
1 Rep @ 86%, 1 Rep @ 92%, 1 Rep @ 97%, 1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%
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WOD: 3 Sets of 2:00 AMRAP
20 Abmat Situps L1 & L2, 15 GHD Sit-Ups L3
10 Deadlifts 155/105 L1, 185/125 L2, 225/155 L3
Max Ring Rows or Toe Spotted Pullups L1, Max Strict Pull-Ups L2 & L3
Rest 2:00 b/t sets

WOD 05/08/2025

5/7/2025

Thursday 05-08-2025
Strength: 1RM Strict Press - Take 10 minutes
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WOD: 5 Sets For Time
3 Wall Walks
5 Thrusters 75/55 L1, 115/75 L2, 135/95 L3
10 Burpee Box Jump Overs L2 & L3*
Rest 1:00 b/t sets
*L1 - Stepovers
Goal Time 12 to 16 Minutes -- Time Cap 18 Minutes
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Extra/Optional/Accessories
4 Sets: For Quality
10 Alternating Single Arm KB Z-Press
Rest :30
10 Dual KB Hollow Body Floor Press
Rest 2:00 b/t sets

WOD 05/07/2025

5/7/2025

Wednesday 05-07-2025
WOD: 5 Rounds for Time
400m Run
25 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
2/1 Rope Climbs L2, 3/2 Reps L3
1k *Bike
70 Single Unders L1, 35 Double Unders L2, 50 DU's L3
Goal Time 30 to 40 Minutes -- Time Cap 40 Min

WOD 05/06/2025

5/5/2025

Tuesday 05-06-2025
Weightlifting: Power Clean + Jerk (Power or Split)
Every 2:00 minutes x 6 Sets
@ 80%+ Building to a Max for the Day
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WOD: 2013 CF Open Workout 13.4
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk* 95/65 L2, 135/95 L3
Toes to Bar
*L1 - 60% of 1 Rep
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Extra/Optional/Accessories
4 Sets: For Quality
15 Weighted GHD Hip Extensions
3-5 Dragon Flags
:30/:30 Side Plank

WOD 05/05/2025

5/4/2025

Monday 05-05-2025
Strength/Back Squat -Take 15:00 minutes to Establish
1RM Back Squat -- Suggested Loading:
5 Reps @ 50%, 3 Reps @ 60%, 3 Reps @ 70%, 1 Rep @ 80%+
- Resting 60-90 seconds b/t these sets -
1 Rep @ 86%, 1 Rep @ 92%, 1 Rep @ 97%, 1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%
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WOD: For Time
400m Row L1, 500 M L2 & L3
20 Burpees L1 & L2, 25 Reps L3
30 Toe Spotted Pullups L1, 30 Pull-Ups L2, 50 Reps L3
20 Burpees L1 & L2, 25 Reps L3
400m Row L1, 500 M L2 & L3
Goal Time 9 - 12 Min -- Time Cap 15 Min
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Extra/Optional/Accessories
3 Sets: For Quality
10 Dual KB Front Rack Step-Ups (20in Box)
20 KB Gorilla Rows
10 Reverse Nordic Curls

WOD 05/03/2025

5/2/2025

Saturday Class Time at 8 AM
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For Time: with a Partner
5/3 Rope Climbs L2, 6/4 Reps L3
50/40 Calorie Row
40 Wall Balls 20/14 L2, 50 Reps L3
1000m Run
40 Wall Balls 20/14 L2, 50 Reps L3
45/35 Calorie Bike
40 Wall Balls 20/14 L2, 50 Reps L3
6/4 Rope Climbs
L1 - 5 Beginner climbs, 14/10 WB and 800 M Run

WOD 05/02/2025

5/1/2025

Friday 05-02-2025
Weightlifting/Strength - Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch
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WOD: Every 2:00 minutes x 6 Sets
8 Hanging Knee Raises L1, Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch 25/15 L1, 35/25 L2, 50/35 L3
12 Single Dumbbell Box Step-Overs 24/20"
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Extra/Optional/Accessories: Plyometric
5 Sets: For Quality
3 Seated Box Jumps to High Box
3/3 Single Leg Broad Jumps with 2 Foot Landing