Blog Archives

WOD 12/01/2025

11/30/2025

Monday 12-01-2025
Strength: Front Squat + Back Squat
Every 3:00 x 5 Sets
Set 1: 3 + 7 @ 70%, Set 2: 3 + 6 @ 75%
Set 3: 3 + 5 @ 80%, Set 4: 2 + 4 @ 85%
Set 5: 2 + Max Reps @ 85%
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WOD: 3 Rounds for Time
21 Thrusters 45/35 L1, 75/55 L2, 95/65 L3
12 Burpees over bar L1, 15 Bar Facing Burpees L2 & L3
Score = Time
Time Domain: 5-9 minutes - Time Cap: 10 minutes
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Extra/Optional/Accessories
For Quality 3 Sets:
8 Glute Ham Raises
10 Reverse Nordic Curls
:15/:15 Side Star Plank

WOD 11/29/2025

11/30/2025

Saturday Class Time at AM
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For Time: With a Partner (note the flow)
10-9-8-7-6-5-4-3-2-1
Deadlift 60% if 1RM L1, 185/125 L2, 225/155 L3
Burpee Box Jump Overs 24/20"
Score = Time

Flow: Athlete 1 will do 10 Deadlifts, then Athlete 2 will do 10 Deadlifts, then Athlete 1 will complete 10 Burpee Box Jump Overs, then Athlete 2 will complete 10 Burpee Box Jump Overs and this will continue alternating partners until all reps are completed from 10-1 for both athletes.

Time Domain: 11:00-15:00 -- Time Cap: 20:00

WOD 11/28/2025

11/27/2025

Friday 11-28-2025
Weightlifting: Power Snatch
10:00 EMOM
1 Rep @ 80-85%
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WOD: Every 3:00 x 5 Sets
10/7 Cal Bike L1 & L2, 12/9 Cal L3
50 Single Unders L1, 30 Double Unders L2, 36 DU's L3
12 Alternating Dumbbell Snatch 5/15 L1, 35/25 L2, 50/35 L3
Time Domain: 1:30 - 2:00 / set
Time Cap: 2:40 / Set

WOD 11/27/2025

11/27/2025

Thursday 11-27-2025
"14th Annual Thanksgiving morning Fight Gone Bad"
Remember...one class and one class only at 8 AM. Just about everyone that wants to WOD can go at once. For those unfamiliar, it's only 17 minutes long. If you're bringing a friend/visitor/holiday house guest as people have done in the past. They need to have prior or current CF experience. So...no beginners unless they can somehow instantly demonstrate competency in the movements.
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"Fight Gone Bad!"
Three rounds of:
Wall-balls 20/14 (Reps)
Sumo deadlift high-pull 75/55 (Reps)
Box Jump 20" box (Reps)
Push press 75/55 (Reps)
Row (Calories)
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In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. You may start at any station.

WOD 11/26/2025

11/25/2025

Wednesday 11-26-2025
Strength: Bench Press - Every 3:00 x 5 Sets
Set 1: 6 Reps @ 75%, Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%, Set 4: 4 Reps @ 83%
Set 5: Max Reps @ 88%
*Goal: 2+ Reps

Strength EMOM: 3 Rounds for Time
25 American Kettlebell Swing 35/18 L1, 44/26 L2, 53/35 L3
5 Wall Walks
Score = Time
Time Domain: 5-8 minutes -- Time Cap: 11 minutes
Try to complete each movement in as close to 1:00 as possible.
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Extra/Optional/Accessories
For Quality - 4 Sets:
8-12 Strict Bar Dips
10-12 Glute Bridge DB Pull Overs
15-20 Banded Tricep Extensions

WOD 11/25/2025

11/24/2025

Tuesday 11-25-2025
Strength: Front Squat - Every 2:30 x 4 Sets
Set 1: 5 Reps @ 75%, Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 80%+, Set 4: 2 Reps @ 85%
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WOD: 15:00 AMRAP
15/2 Calorie Row L1, 18/14 Cal L2, 20/16 Cal L3
12 Kipping Knee Raises L1, 12 Toes to Bar L2, 15 Reps L3
5 Power Clean 60% of 1 RM L1, 155/105 L2, 205/145 L3
Score = Rounds + Reps
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Extra/Optional/Accessories
For Quality - 3 Sets:
12 Ring Hamstring Curls
:20/:20 Single Arm Ring Plank
:30 KB Weighted Dead Bugs

WOD 11/24/2025

11/24/2025

Monday 11-24-2025
Weightlifting: Split Jerk
Every :90 x 6 Sets
2 Split Jerks @ 75%+
Starting at 75% and building to roughly 85%
Should feel like we are moving towards a 2 rep max today
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WOD: For Time
21-18-15-12-9-6-3
Dual Dumbbell Push Press
*200m Run to Finish Each Round
Dumbbells: 25/15 L1, 35/25 L2, 50/35 L3
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Time Domain: 11-15 minutes -- Time Cap: 18 minutes
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Extra/Optional/Accessories
For Quality - 3 Sets:
20 Renegade Rows
10-15 Barbell Reverse Curls

WOD 11/22/2025

11/21/2025

Saturday Class Time at 8 AM
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WOD: For Time - 3 Person Teams
Athlete 1:
200/140 Calorie Bike L3, 150/105 L1
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Athlete 2:
5 Rounds
20 Hang Power Cleans 75/55 L1, 115/75 L2, 135/95 L3,
15 Push Press L1, Handstand Pushups L2, Strict HSPU's L3
10 Box Step-Ups L1, Box Jumps 24/20 L2, 30/24 L3

*2 Athletes working and one rest at all times. One Athlete working on Station 1: (Bike) and 1 athlete working on the Station 2: (Triplet) at all times with one athlete resting and alternate in on either the bike or the triplet at any time in order to complete the workout as fast as possible.

M/M/F Teams: 180 Calories

Time Domain: 15:00 - 22:00 -- Time Cap: 25:00

WOD 11/21/2025

11/20/2025

Friday 11-21-2025
WOD: 2 Rounds for Time
400m Run
20 Jumping Pull-Ups L1, 16 Pull-Ups L2, 20 Pull-Ups L3
400m Run
20 Alternating Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3
400m Run
20 Air Squats L1, Goblet Squats L2 & L3
400m Run
12 Burpees L1, 16 Lateral Burpees over the DB L2, 20 Reps L3
Goal: 25:00 - 32:00 -- Time Cap: 35:00
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Friday Finisher (optional)
3 Sets: For Quality
10-12 Dual DB Prone Rows
10-12 Dual DB Zottman Curls
15 Wall Tibialis Raises

WOD 11/20/2025

11/19/2025

Thursday 11-20-2025
Strength: Bench Press - Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%, Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%, Set 4: Max Reps @ 80%
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WOD: 15:00 AMRAP
1-2-3-4-5...Wall Walk
5-10-15-20-25...Kipping Knee Raises L1, Toes to Bar L3
10-20-30-40-50...Single Unders L1, Double Unders L2
Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set.

1-2-3-4-5 Wall Walk L2
3-6-9-12-15... Toes to Bar L2
6-12-18-24-30 Double Unders L2
Keep increasing by 3 Wall Walks and 6 DU's each set.
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Extra/Optional/Accessories
For Quality: 3 Sets
"Dumbbell Chest Complex"
10 DB Skull Crushers
10 DB Chest Flys
10 DB Hex Press
Rest as needed b/t complex