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)