Wed., Oct. 1, 2025

 WOD:

4 rounds of:

50 single-unders
20-calorie bike
10 dumbbell thrusters

Tues., Sept. 30, 2025

 WOD:

Row 5,000 Mtrs.

CW: 23:52

LW: 27:44 (terrible!)

Mon., Sept. 29, 2025

 WOD:

4 rounds (for total reps):

3 minutes of burpees
1 minute of supine pull-up

(We didn't count)

Sat., Sept. 27, 2025

 WOD:

3 rounds of:

500-m row
12 deadlifts 
21 step-ups

Thurs., Sept. 25, 2025

 WOD:

Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters

Wed., Sept. 24, 2025

 WOD:

Complete as many rounds and reps as possible in 20 minutes of:

20-calorie row 50-foot farmers carry

CW: 8 rds.

LW: 6 rds. plus 2 cal. (sad!)

Tues., Sept. 23, 2025

 WOD:

6 rounds (for time) of:

8 box step-overs
12 single-arm dumbbell shoulder press (6 each arm)
50 single-unders

CW: 14:00

LW: Didn't time

Mon., Sept. 22, 2025

 WOD:

21-18-15-12-9-6-3 reps for time of:

Dumbbell front squats
Toes-to-bars (LW did V-ups)

100-foot farmers carry after each round.

Fri., Sept. 19, 2025

WOD: 

A. Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps
Romanian Deadlift x 6 reps
Box Step-ups x 6 reps

Rest 2 minutes between sets

B. For time:

1000 Meter Row
50 V-Ups
30 Box Step-Overs with DBs

CW: ?

LW: 11:16

Thurs., Sept. 18, 2025

 WOD:

Sled Pulls

5 sets up and back

3 sets arm pulls

Mon., Sept. 15, 2025

 WOD:

Row or Ride  for 25 minutes.

Every 5 minutes, stop and perform 15 push-ups.

Sun., Sept. 14, 2025

 WOD:

12 sets of:

3 front squats

CW: 80#

LW: 65#

Wed., Sept. 3, 2025

 WOD:

21-15-9 reps of:

Push-ups
Supine Pull-ups
Dumbbell lunges

plus Bike

Tues., Sept. 2, 2025

 WOD:

Back Squat 5-5-5-5-5 reps

CW: 95, 95, 105, 105, 110

LW: 45, 55, 65, 70, 75

Front squat 5-5-5-5-5 reps

CW: 75, 75, 85, 85, 90

LW: 65, 65, 65, 65, 65

Mon., Sept. 1, 2025

 WOD:
A. 
Five sets of:
Dumbbell Z Press x 8-10 reps
10 Push-ups

Rest between sets

B.
For time:

800 Meter Row
40 Air Squats
800 Meter Row

CW: 9:11

LW: 10:27

Sat., Aug. 30, 2025

 WOD:

50 deadlifts (CW: 135#, LW: 95#)
40 push-ups
30 calorie row
10 pull-ups
10 dumbbell squats

Wed., Aug. 27, 2025

 WOD:

Complete as many reps as possible in 15 minutes of:

3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
Etc.

CW: round 30

LW: round 27

Tues., Aug. 26, 2025

 WOD:

Complete as many rounds and reps as possible in 20 minutes of:

100-foot dumbbell farmers carry 10 dumbbell front squats 10 burpees 5 pull-ups

CW: 7 rds. (45# DB, 20# DB)

LW: 6 rds. (30# DB, 15# DB)

Mon., Aug. 25, 2025

 WOD:

AMRAP in 20 minutes of:

500 m row 12 wall ball shots

CW: 4 rds. plus 500 mtr. row

LW: 4 rds. plus 322 mtr. row

Sat., Aug. 23, 2025

 WOD:

On a 25-minute clock, complete 5 rounds of:

Bike for 50 seconds, rest 10 seconds Bike for 40 seconds, rest 20 seconds Bike for 30 seconds, rest 30 seconds Bike for 20 seconds, rest 40 seconds Bike for 10 seconds, rest 50 seconds

Wed., Aug. 20, 2025

 WOD:

80 single-unders
30 push-ups
80 single-unders
30 box step ups with dumbbells
60 single-unders
40 air squats
60 single-unders

Tues., Aug. 19, 2025

 WOD:

Complete as many rounds as possible in 20 minutes of:

Row 400 meters
Max-rep push-ups

CW: 6 rds. plus 93 m

LW: 5 rds. plus 180 m

Mon., Aug. 18, 2025

 WOD:

2 rounds for time of:

Row 1500 M
50 sit-ups

CW: 21:36

LW: didn't time

Sat., Aug. 16, 2025

 WOD:

A. 
Three sets of:

Banded Overhead Triceps Extension x 30 reps
Landmine Row x 6 reps each arm

B.
Three rounds for time of:

30 Calories of Rowing
15 Dumbbell shoulder press
10 Push-Ups

CW: 12:03

LW: 15:17

Wed., Aug. 13, 2025

 WOD:

1. 3 sets of 33 back extensions (blue ball)

2. 25 slam balls

Tues., Aug. 12, 2025

 WOD:

2 rounds (for time?) of:

50 alternating dumbbell push press
40 dumbbell lunges
20 burpees

Mon., Aug. 11, 2025

 WOD:

Bench press 5-5-3-3-3-1-1-1-1 reps

CW: 100, 100, 115, 115, 125, 135, 135, 140, 140

LW: 55, 65, 65, 70, 75, 75, 80, 80, 80

Sat., Aug. 9, 2025

 WOD:

21-15-9 reps for time of:

Bike calories 

Dumbbell press

CW: 9:07 (30# DB)
LW: 8:56 (15# DB)

+25 Sit-ups, Bar hang

(LW: 50 sit-ups, 1 1/2 min. hang)

+Get-ups-from-ground (without hands) 5 left, 5 right

Wed., Aug. 6, 2025

 WOD:

21-15-9 reps for time of:

Thrusters

Push-ups

Tues., Aug. 5, 2025

 WOD:

Deadlift

5   5   3   3   3   1   1   1   1  

CW: 145, 155, 165, 175, 175, 185, 190, 195, 200

LW: 105, 110, 110, 110, 115, 120, 120, 125, 130

Mon., Aug. 4, 2025

 WOD:

2 Rounds of:

Ride 1 mile
50 Sit-ups

+ 15 Slamballs

Sat., Aug. 2, 2025

 WOD:

Total Weight:

Back Squat - 1 rep (CW: 130, LW: 95)
Front Squat - 1 rep (CW: 110, 95)
Deadlift - 1 rep (CW: 200, LW: 135 - PR)

Wed., July 30, 2025

 WOD:

50 Front Squats

CW: 65#

LW: 60#

Tues., July 29, 2025

 WOD:

3 Rds. for time:

Row 400 m.
21 KB swings
12 Pull-ups

CW: 13:17

LW: 16:16

Mon., July 28, 2025

 WOD:

21 - 15 - 9 Reps (for time) of:

Single arm DB shoulder to overhead (right arm)
Push-ups
Single arm DB shoulder to overhead (left arm)
3x Single unders (eg 63, 45, 27)

Sat., July 26, 2025

 WOD:

A. 3 sets of:

Suitcase deadlift (KB) - left x6

100 ft. Suitcase carry - left

Suitcase deadlift (KB) - right x6

100 ft. Suitcase carry - right

CW: 40#, LW: 30# (?)

B. EMOM for 15 mins:

    10 Hurdle hops

    10 Russian KB Swings

Wed., July 23, 2025

 WOD:

Overhead Squat X 1 1 1 1 1 

CW: 35#, LW: 35#
Front Squat X  1 1 1 1 1 

CW: 100#, LW: 65#
Back Squat X 1 1 1 1 1

CW: 140/125#, LW: 65/75#

Tues., July 22, 2025

 WOD:

For time:

800-meter row
10 pull-ups
30 shoulder press
800-meter row
7  pull-ups
20 shoulder press

CW: 13:52 (50# SP)

LW: 14:36 (35# SP)

Mon., July 21, 2025

 WOD:

AMRAP in 12 minutes:

12 Bench Press
75 Single Unders

CW: 5 rds. plus 7 BP (75#)

LW: 5 rds. plus 2 BP (55#)

Plus:
10 slam balls
5 mins. bike cool down

Sat., July 19, 2025

 WOD:

Complete as many rounds and reps as possible in 12 minutes of:

15 dumbbell deadlifts
50-foot farmers carry
10 box step-ups

CW: 5 rds. plus 15 DBDL

LW: 5 rds. plus 10 DBDL (25# DB)

Thurs., July 17, 2025

WOD: 

1. Five sets of:

 Dumbbell Z Press x 8-10 reps

10 Push-ups

Rest between sets

2. For time:

800 Meter Row

20 Slamballs

20 Air Squats

800 Meter Row

CW: 10:35, LW: 11:01

Wed., July 16, 2025

 WOD:

800 mtr. Row
50  Kettlebell Sumo Deadlift
40 Calories of Assault Bike
50 Box Step-Overs
800 mtr. Row

Tues., July 15, 2025

 WOD:

A. Four sets of:

Barbell Hip Thrusts x 6 reps
Supinated-Grip Bent-Over Barbell Row x 6 reps
B. Three rounds for time of:
400 Meter Row
30 Kettlebell Swings

CW: ?, LW: 14:10

Mon., July 14, 2025

 WOD:

A. 21-18-15-12-9-6-3 reps for time of:

Box step ups with dumbbells
Push-ups

CW: 10:15, LW: 9:41 (15# DB)

B. 7 min. Bike

Wed., June 25, 2025

WOD: 

On a 2-minute clock:
25 front squats
Max-calorie  bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie  bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie  bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 dumbbell bench press
Max-calorie bike in the remaining time

Your score is the total number of calories accumulated.

CW: 5, 8, 5, 13 (55# bar)

LW: 7, 7, 9, 11 (45# bar)

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