Blog Posts

WOD 10/30/2025

10/29/2025

Thursday 10-30-2025
WOD: Every 3:00 x 10 Sets
7/5 Cal Ski Erg L1, 8/6 Cal L2, 9/7 Cal L3
8 American Kettlebell Swings L1 & L2, 9 Reps L3
7/5 Cal Bike L1, 8/6 Cal L2, 9/7 Cal L3
50/50ft Single Arm Overhead Carry 35/18 L1, 44/26 L2, 53/35 L3
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Extra/Optional/Accessories
Midline & Posterior Chain
For Quality: 3-4 Sets
150ft Sandbag Carry, For Load
:45 Weighted Forearm Plank

WOD 10/29/2025

10/28/2025

Wednesday 10-29-2025
Gymnastics: 10:00 EMOM
3–5 Strict Handstand Push-Ups
(Focus on controlled eccentric and stacked position)

Competitor: Add Deficit (2–4 in plates)
Level 3: As prescribed
Level 2: 2" Riser or Box Pike HSPU (Feet)
Level 1: Box Pike HSPU (Knees)
Goal: Develop pressing endurance and positional strength under fatigue. Maintain quality reps and tight hollow body throughout.
Stimulus: Strict vertical pressing with upper-body endurance emphasis.
RPE: 7/10 — Sustainable but challenging volume, avoid failure before minute 10.
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WOD: For Reps: 5 Sets of 2:00 AMRAP
60 Single Unders L1, 36 Double Unders L2, 48 Reps L3
12-10-8-6-4 Push Jerk 75/55 L1, 115/75 L2, 155/105 L3
– Max Bar Facing Burpees in Remaining Time
Rest 1:00 b/t sets

Flow: Set 1 will be the 48 double unders + 12 Push Jerk + Max Bar Facing Burpees, then Set 2 will be 48+10+Max Burpees, Set 3: 48+8+ Max Burpees, etc.

Score: Total Bar Facing Burpees
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Extra/Optional/Accessories
Triceps, Shoulders & Anti-Rotational Core
For Quality: 3 Sets
10 Ring Dips
15 Banded Face Pulls
:30/:30 Paloff Press Hold

WOD 10/28/2025

10/27/2025

Tuesday 10-28-2025
WOD: For Time
400m Run
30 Hang Squat Cleans 75/55 L1, 115/75 L2, 135/95 L3
400m Run
50 Kipping Knee Raises L1, 30 Toes to Bar L2, 50 Reps L3
400m Run
30 Back Squats
400m Run
Goal: 16:00-22:00 -- Time Cap: 25:00
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Extra/Optional/Accessories
Midline Stability /Legs
For Quality - 3 Sets
12 Dumbbell Reverse Lunges (each leg)
20 Alternating L-Sit Leg Raises

WOD 10/27/2025

10/26/2025

Monday 10-27-2025
Strength: Bench Press - Every 2:30 x 5 Sets
Set 1: 10 @ 65%, Set 2: 8 @ 70%
Set 3: 8 @ 70%, Set 4: 6 @ 75%, Set 5: Max Reps @ 80%
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WOD: 16:00 EMOM
Minute 1: 12/9 Cal Bike L1, 14/10 Cal L2, 16/12 Cal L3
Minute 2: 10 Deadlifts @50% of 1RM L1 @ 55% L2, @ 60% L3
Minute 3: 15 Knee/Beginner Pushups L1, 16/12 Pushups L2, 20/15 Reps L3
Minute 4: Rest
*Trying to finish with :10 to :15 left each minute.
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Extra/Optional/Accessories
Posterior Chain & Press Balance
For Quality: 3–4 Sets
12 Barbell Good Mornings (light/mod)
:15/:15 Single Leg RDL Iso Hold/light DB's
12 DB Bench Neutral Press
:30 Weighted Plank

WOD 10/25 2025

10/24/2025

Saturday Class Time at 8 AM
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WOD: 3 Rounds for Time
200m Run
10 Clean and Jerks 75/55 L1, 115/75 L2, 135/95 L3
200m Run
21 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
12 Jumping Pullups L1, Banded Pullups L2, Pull-Ups L3
Time Domain: 11:00–15:00
Time Cap: 20:00

WOD 10/24/2025

10/23/2025

Friday 10-24-2025
Strength / Weightlifting / Gymnastics
Power Snatch: Every 2:00 x 6 Sets
3 Position Power Snatch
1+1+1 @ 70% of 1RM
*Hang + Low Hang + Floor
% of Power Snatch
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WOD: For Calories
4 Sets of 2:00 AMRAP
15 ABMAT Situps L1, 12 GHD Sit-Ups L2, 15 Reps L3
20 Alternating DB Snatch 25/15 L1, 35/25 L2, 50/35 L3
- Max Calorie Bike
Rest 2:00 b/t sets

WOD 10/23/2025

10/23/2025

Thursday 10-23-2025
WOD: 28:00 EMOM
Min 1: 3 Wall Walks to 30" L1, 20" L2, 10" L3
Min 2: 6 Shuttle Runs 25/25'
Min 3: 10/08 Calorie Row L1, 12/9 Cal L2, 15/12 Cal L3
Min 4: 10 Deadlifts 135/95 L1, 15/125 L2, 225/155 L3
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Extra/Optional/Accessories
For Quality: 4 Sets
:30 Nose to Wall Handstand Hold
:60 Sorenson Hold

WOD 10-22-2025

10/21/2025

Wednesday 10-22-2025
Strength / Weightlifting / Gymnastics
Front Squat: Every 2:30 x 4 Sets
Set 1: 10 Reps @ 60%, Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%, Set 4: 6 Reps @ 70%
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WOD: Every 4:00 x 3 Sets
70 Single Unders L1, 35 Double Unders L2, 50 DU's L3
10 Dual Dumbbell Hang Squat Cleans
25/25ft Single Arm KB Overhead Walking Lunge
Dumbbells: 25/15 L1, 35/25 L2, 50/35 L3
Kettlebell: 35/18 L1, 44/26 L2, 53/35 L3
Score = Average Time / Set
Goal: 2:30–3:15 per round
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Extra/Optional/Accessories
For Quality: 3 Sets
15/15 Banded Terminal Knee Extensions
100ft Farmers Carry, For Load

WOD 10/21/2025

10/21/2025

Tuesday 10-21-2025
Strength / Weightlifting / Gymnastics
Bench Press: Every 2:30 x 4 Sets
Set 1: 10 Reps @ 60%, Set 2: 8 Reps @ 65%
Set 3: 8 Reps @ 65%, Set 4: 6 Reps @ 70%
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WOD: 3 Rounds For Time
25 Toes to Bar
15 Burpee Box Jump Overs 24/20
Goal Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
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Extra/Optional/Accessories
For Quality: 3 Sets
"Dumbbell Chest Complex"
10DB Skull Crushers
10 DB Chest Flys
10 DB Hex Press
Rest as needed b/t complex

WOD 10/20/2025

10/21/2025

Monday 10-20-2025
Strength / Weightlifting / Gymnastics
Split Jerk: Every 2:00 x 6 Sets
Pause Split Jerk + Split Jerk
1+1 @ 70-75%
*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)
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WOD: CrossFit Open Workout 19.1
15:00 AMRAP
19 Calorie Row
19 Wall Balls 14/10 L1, 20/14 L2 & L3