Blog Archives

WOD 12/30/2025

12/29/2025

Tuesday 12-30-2025
Strength: Push Press
Every 2:00 x 4 Sets
Set 1: 5 Reps @ 65%, Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%, Set 4: 5+ Reps @ 80%
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WOD: For Time
200 M Run L1, 400m Run L2 & L3
20/15 Beginner Pushups, Pushups L2, 30/25 Push-Ups L3
15 Power Clean and Push Jerk 65/45 L1, 95/65 L2, 135/95 L3
200 M Run L1, 400m Run L2 & L3
20/15 Beginner Pushups, Pushups L2, 30/25 Push-Ups L3
15 Power Clean and Push Jerk 65/45 L1, 95/65 L2, 135/95 L3
200 M Run L1, 400m Run L2 & L3
Goal Time Domain: 11-15 minutes - Time Cap: 17 minutes
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Extra/Optional/Accessories
For Quality 4 Sets:
10 Dumbbell Bench Press
:15-:20 Ring Support Hold
10 Seated Barbell Calf Raises

Monday 12/29/2025

12/27/2025

Monday 12-29-2025
Strength: Back Squat
Every 2:30 x 4 Sets
8 Reps @ 65%
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WOD: For Time - Every 2:15 x 7 Sets
10 Wall Balls 14/10 L1, 20/14 L2, 12 Reps L3
8 Jumping or Banded Strict Pullups L1, Pull-Ups L2, 10 Reps L3
8 Alternating DB Snatch 25/15 L1, 35/25 L2, 50/35 L3
Score = Average Time / Set
Goal: 1:15-1:35/Set
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Extra/Optional/Accessories
For Quality - 4 Sets:
10/10 Side Lying DB External Rotations
12 Pendlay Rows
10 Goblet Cossack Squats

WOD 12/27/2025

12/26/2025

Saturday Class Time at 8 AM
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For Reps: 25:00 AMRAP (Partners)

Partner 1: 15/12 Calorie Row (Each) L2 & L3
Partner 2: 2 Rope Climbs (Each) L2 & L3
12 Synchro Box Jumps
16 Synchro Push Press

Barbell: 75/55 L2, 95/65 L3
Box Height: 24/20 L2, 30/24 L3
Score = Total Reps Completed as a Team

Flow
At the start of the workout:
P1 begins on the rower
P2 begins on rope climbs

Both athletes complete their assigned station, then switch and complete the other station.
Once both movements are done, partners move together to:

12 Synchro Box Jumps (synchronized lockout on top)
16 Synchro Push Press (synchronized lockout overhead)

Partners complete these four movements on repeat for the full 25 minutes.

WOD 12/23/2025

12/22/2025

Tuesday 12-23-2025
Gymnastics Skill Progression

Skill Progressions: Bar Muscle Ups
Spend 10-15 minutes Practicing Drills and Progressions
- Jumping Kip and Pull to Hips
- Banded Bar Muscle Ups
- Box Bar MUs
- Bar MU Hip Drive Drill
Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.
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WOD: For Reps
16:00 AMRAP
30 Front Squats 45/35 L1, 95/65 L2, 40 Reps 95/65 L3
20 Burpee Box Jump Overs (Box Facing) L1 & L2, 30 Reps L3 24/20
20 Ring Rows L1, Pullups L2, Bar Muscle-Ups L3
Score = Total Reps

WOD 12/22/2025

12/20/2025

Monday 12-22-2025
WOD: 12 Days of Christmas
1) Wall Walk
2) Burpees
3) Push-Ups
4) Jumping Pullups L1, Pull-Ups L2 & L3
5) Kipping Knee Raises L1, Toes to Bar L2 & L3
6) Dumbbell Suitcase Reverse Lunge (Each Side)
7) Dumbbell Goblet Squat
8) Alternating Dumbbell Snatch
9) Calorie Bike / Row
10) Calorie Row / Bike
11) Single Arm Dumbbell Thruster
12) Single Arm Devils Press (6 / Side)

Dumbbell: 5/15 L1, 3525 L2, 50/35 L3
Wall Walk to 30" L1, 20" L2, 10" L3

Flow:
1 Wall Walk
2 Burpees + 1 Wall Walk
3 Push-Ups + 2 Burpees + 1 Wall Walk
4 Pull-Ups + 3 Push-Ups + 2 Burpees + 1 Wall Walk
- Continue in this fashion until the final round where we start at the single arm devils press for 12 reps as 6/side then move to 11 single arm dumbbell thruster and so on.

*Special Notes:
- For the Suitcase Lunges (Hold Dumbbell in Right Arm and step-back with right leg for 6 reps, then hold dumbbell in left arm and step-back with left leg for 6 reps)
- For the Dumbbell Thrusters (First time through 11 , use the right arm, second time through use the left arm)
- For Single Arm Devils Press complete as 6/right then 6/left before proceeding to thrusters.
- Calories (9 & 10): If necessary athletes alternate which machine they start on based on availability. Bike can be used for either station, rower for either station. But alternate which is used for the 9 and 10 calories. i.e. If you use the Rower for the 10 Calories, then hit the bike for the 9 on the way back down. This could possibly adjust to the next round based on availability.

Time Domain: 22–35 minutes -- Time Cap (optional): 40 minutes

WOD 12/20/2025

12/19/2025

Saturday Class Time at 8 AM

WOD: 3 Person Teams

For Time
200/150 Calorie Row* L3, 150/120 L2
200/150 Calorie Echo* L3, 150/120 L2
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100 Single Dumbbell Step-Overs 50/35 L3, 35/25 L2
100 Handstand Push-Ups L3, Box Piked HSPU's L2
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50 Synchro Burpees

*2 Working, 1 Resting at all times
Complete Row and Bike as 2 people working, 1 resting, then complete the single dumbbell step-overs and handstand push-ups as 2 people working and 1 resting, then complete the 50 synchro burpees as 2 people working 1 resting.

WOD 12/19/2025

12/18/2025

Friday 12-19-2025
Weightlifting: Every 1:30 x 10 Sets
1RM Split Jerk
Starting @ 60-70% and building to a 1RM for the Day
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WOD: 10:00 AMRAP
5 Shoulder to Overhead 65/45 L1, 115/75 L2, 155/105 L3
10 American Kettlebell Swings 26/18 L1, 44/26 L2, 53/35 L3
25* Single Unders L1, 15* DU's L2, 25* DU's L3
*Dubs & Singles increase by 5 reps each round
(25-30-35-40 …)
Score = Rounds + Reps
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Extra/Optional/Accessories
For Quality - 4 Sets:
10-12 Barbell Z-Press
10-12 Ring Hamstring Curls

WOD 12/18/2025

12/17/2025

Thursday 12-18-2025
Strength: Take 12:00 to Establish
5RM Bench Press
Goal: 90%+ of 1RM Bench
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Gymnastics Cycle Test
For Time: 75 Hanging Knee Raises* L1, 100 Toes-to-Bar L2 & L3
Time Cap: 10:00
Score = Time
* Or 100 Anchored Sit-Ups
Time Domain: 3-8 minutes -- Time Cap: 10 minutes

WOD 12/17/2025

12/16/2025

Wednesday 12-17-2025
Benchmark Re-Test (CrossFit Open WOD)
2025 CrossFit OPEN 25.3
For Time:
5 Wall Walks to 10" L3 & L2, 4 Wall Walks to 30" L1
50-Calorie Row L3, 40 Cal L2, 30 Cal L1
5 Wall Walks to 10" L3 & L2, 4 Wall Walks to 30" L1
25 Deadlifts 225/155 L3, 185/125 L2, 115/75 L1
5 Wall Walks to 10" L3 & L2, 4 Wall Walks to 30" L1
25 Cleans 135/85 L3, 95/65 L2, 75/55 L1
5 Wall Walks to 10" L3 & L2, 4 Wall Walks to 30" L1
25 Snatches 95/65 L3, 75/55 L2, 45/35 L1
5 Wall Walks to 10" L3 & L2, 4 Wall Walks to 30" L1
50-Calorie Row L3, 40 Cal L2, 30 Cal L1
Score = Time -- Time Cap = 20:00

WOD 12/16/2025

12/15/2025

Tuesday 12-16-2025
Strength: Take 12:00 to Establish
5RM Front Squat
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WOD: 3 Rounds for Time
17/12 Calorie Bike L1, 20/15 Cal L2, 22/17 Cal L3
50ft Dual Db Walking Lunge 25/15 L1, 60ft L2, 60ft 35/25 L3
200 M Run L1, 400m Run L2 & L3
20 Wall Balls 14/10 L1, 20/14 L2, 25 Reps L3
Score = Time
Time Domain: 15-18 minutes -- Time Cap: 18 minutes