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WOD 07/31/2025

7/30/2025

Thursday 07-31-2025
Strength: Snatch Complex
Every 2:00 x 7 Sets
Power Snatch
Rest :10
Squat Snatch
Starting @ 70% of 1RM Snatch and building to a heavy for the day.
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WOD: "CrossFit Open Workout 14.1"
10:00 AMRAP
30 Single Unders L1, Double‑Unders L2 & L3
15 Power Snatches 45/35 L1, 75/55 L2 & L3
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Extra/Optional/Accessories
3-4 Sets: For Quality
8-10 Cuban Rotations
:15/:15 Iso Calf Raise Wall Push
8-10 Snatch Grip Bent Rows

WOD 07/30/2025

7/29/2025

Wednesday 07-30-2025
WOD: For Time
5 Wall Walks L1, 8 Reps L2, 10 Reps L3
150 M Run L1, 200m Run L2 & L3
20/16 Calorie Row L1, 25/20 Cal L2, 30/24 Cal L3
30 Wall Balls 14/10 L1, 20/14 L2, 40 Reps L3
400 M Run L1 & L2, 500m Run L3

Rest 3:00

400 M Run L1 & L2, 500m Run L3
30 Wall Balls 14/10 L1, 20/14 L2, 40 Reps L3
20/16 Calorie Row L1, 25/20 Cal L2, 30/24 Cal L3
150 M Run L1, 200m Run L2 & L3
5 Wall Walks L1, 8 Reps L2, 10 Reps L3
*Wall Walks to 30" L1, 20" L2
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Goa Time: 20:00–25:00 Running Time , 8-11 minutes / Set
Time Cap - 30 Min
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Extra/Optional/Accessories
3 Sets: For Quality
10/10 Dual KB Front Rack Step Ups
15/15 Banded Terminal Knee Extensions
200ft Farmers Carry

WOD 07/29/2025

7/28/2025

Tuesday 07-29-2025
Weightlifting: Clean and Jerk Complex
Every 2:00 x 7 Sets
Power Clean
Rest 10 seconds
Squat Clean and Split Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
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WOD: 3 Sets
:45 Second On / :15 Second Off
Station 1: Calorie Bike
Station 2: Dual Dumbbell Squat Cleans 25/15 L1, 35/25 L2, 50/35 L3
Station 3: Abmat Sit-Ups
Station 4: Line Facing Burpees
*Competitor - GHD's and Burpee over DB.
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Extra/Optional/Accessories
4 Sets for Quality
8-10 Reverse Nordic Curls
:18/:18 Side Star Plank
100ft Sled Push, For Load

WOD 07/28/2025

7/27/2025

Monday 07-28-2025
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"Nate"
20:00 AMRAP
4 Strict Pull-Ups + 4 Strict Ring/Bar Dips L2, 2 Ring Muscle-Ups L3
4 4 Box Piked Handstand Push-Ups L2, Handstand Push-Ups L3
8 American Kettlebell Swings 35/18 L1, 53/35 L2, 70/53 L3
*L1 -- Ring Rows and Pushups. We'll go over options for scaling Box Piked Pushups.
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Extra/Optional/Accessories
3-4 Sets: For Quality
10 Neutral Grip DB Bench Press
10 DB Glute Bridge Pull-Overs
:30 Feet Elevated Glute Bridge Hold

WOD 07/26/2025

7/25/2025

Saturday Class Time at 8 AM
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WOD: 7 Rounds For Time (Split Reps as Needed):
15 Deadlifts 135/95 L1, 185/125 L2, 225/155 L3
3 Wall Walks* L2, 5 Reps L3
15 Box Jumps 24/20"
30 Abmat Sit-Ups
Score: Total Time
*L1 - to 30" from wall
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Goal Time: 18:00 - 22:00 -- Time Cap: 25:00

WOD 07/25/2025

7/24/2025

Friday 07-25-2025
Weightlifting: Squat Snatch
For Load: Every 1:15 x 12 Sets
1 Squat Snatch
2 Sets @ 70%, 3 Sets @ 75%, 4 Sets @ 80%, 3 Sets @ 85%+
% is Based on 1RM Squat Snatch
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WOD: 13:00 AMRAP
1-1-2-3-5-8-13-21-34
Squat Snatch 45/35 L1, 75/55 L2, 95/65 L3
Lateral Burpees Over Bar
Jumping Pullups L1, Pullups L2, Chest to Bar Pull-Ups L3
Score = Total Reps

WOD 07/24/2025

7/24/2025

Thursday 07-24-2025
3 Sets: For Max Calories
3:00 AMRAP
300m Run L1, 400m Run L2 & L3
- Max Calorie Bike
Rest 1:30

3:00 AMRAP
300m Run L1, 400m Run L2 & L3
- Max Calorie Row
Rest 1:30
Score = Sum Total Calories

WOD 07/23/2025

7/22/2025

Wednesday 07-23-2025
Strength: Strict Press
Every :90 x 8 Sets
3 Strict Press @ 70%+ (No more than 80%)
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WOD: For Time
18-15-12-9-6 L1 & L2, 21-18-15-12-9 L3
American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
Push-Ups
*70 Single Unders L1, 35 Double Unders L2, 50 DU's after each round
Goal: Finish between 7:00–11:00 -- Time Cap: 12:00

WOD 07/22/2025

7/21/2025

Tuesday 07-22-2025
Strength: Front Squat - Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%, Set 2: 4 Reps @ 75%, Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%, Set 5: 1 Rep @ 90%
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WOD: For Reps - 2 Sets of 6:00 AMRAP
8 Burpee Box Jump Overs 10 Reps L3 24/20"
16 Single Arm OH Reverse Lunges (Right) 35/25 L1* & L2, 20 Reps 50/35 L3
24 Kipping Knee Raises L1, Toes to Bar L2, 30 Reps L3
16 Single Arm OH Reverse Lunges (Left) 35/25 L1* & L2, 20 Reps 50/35 L3
Max Burpee Box Jump Overs
Rest 3:00 b/t sets
*L1 - Reverse Stepping Goblet Lunges
Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.

WOD 07/21/2025

7/20/2025

Monday 07-21-2025

WOD: 5 Rounds for Time
400m Run L1 & L2, 600m Run L3
10 Clean & Jerks 65/45 L1, 115/75 L2, 135/95 L3
Goal: Time 18:00-23:00 -- Time Cap: 30:00