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