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)

\

Tues., June 24, 2025

 WOD:

800-meter row
40 wall-ball shots
400-meter row
30 wall-ball shots
200-meter row
20 wall-ball shots

Mon., June 23, 2025

 WOD:

A. Deadlift*

Rest 60 seconds between

*Set 1 – 6 reps (155, 95)

*Set 2 – 4 reps  (155, 105)

*Set 3 – 2 reps  (170, 115)

*Set 4 – 6 reps  (155, 105)

*Set 5 – 4 reps  (155, 115)

*Set 6 – 2 reps  (170, 120)

B.

Three rounds for time of:

10 Pull-Ups
25 Kettlebell Swings

CW: 7:17, LW: 7:34

Sat., June 21, 2025

 WOD:

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

Sumo deadlift high pulls (CW: 65#, LW: 45#)
Hurdle hops

Did not time

Wed., June 18, 2025

 WOD:

Complete as much as possible in 10 minutes of:

15 pushups
20 pulls on the rower for max calories

CW: 10 cal., 10, 12, 12, 12, 3

LW: 7 cal., 9, 8, 9, 9, 1

Tues., June 17, 2025

 WOD:

Sled Workout

5 rounds (up and back) of sled pull
4 rounds (up and back) of pulling with arms

CW:

LW: 25# weights, 15#

Mon., June 16, 2025

 WOD:

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

15 box step-overs
10 dumbbell press
10 push-ups

CW: 9 rds.

LW: 9 rds. plus 15 BSO, 6 DBP (15# DB)

Sat., June 14, 2025

 WOD:

4 rounds for time of:

400-meter row
10  back squats

Did not time

CW: 95# BS

LW: 65# BS

Wed., June 4, 2025

 WOD:

A.

Four sets of Kettlebell Complex:
10 Bulgarian Goat Bag Swings
10 Single-Arm Kettlebell/Dumbbell Presses (each arm)
10 Alternating Reverse Lunges
10 Single Kettlebell Thrusters 

Rest 

B.

Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (Barbell or Dumbbell)

Rest

Tues., June 3, 2025

 WOD:

Against a 4-minute running clock…

400 Meter Row
25 Goblet Squats 
Max Reps of Push Ups

Rest 2 minutes, and repeat for a total of six (6) sets.

CW: 22, 25, 24, 23, 23, 24

LW: 22, 22, 22, 19, 25, 27

Mon., June 2, 2026

 WOD:

7 rounds of:

200 meter row

CW: :50, 48, 47, 46, 45, 45, 43

LW: :57, 57, 56, 56, 56, 56, 57

Sat., May 31, 2025

 WOD:

As many rounds and reps as possible in 14 minutes of:

7 dumbbell push press
7 front squats

CW: 25# DB, 70#

LW: 15# DB, 55#

Wed., May 21, 2025

 WOD:

Complete as many rounds as possible in 20 minutes of:

30-second plank hold

30-second squat hold

30-second wall-sit hold

30-second hang from bar hold

CW and LW: 7 rds. plus P, S, W

Tues., May 20, 2025

 WOD:

4 Rounds:
Row 400 m
20 pushups

Monday, May 19, 2025

 WOD:

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

Bench presses
Calories on the  bike

CW: 95# bar

LW: 55# bar

Sat., May 17, 2025

 WOD:

Row 800 meters

Then, 40-30-20-10 reps of the couplet:

  Dumbbell Push Press (CW: 25/30# DB, LW: 15# DB)
  Box Step Overs

Then, row 800 meters

Wed., May 14, 2025

 WOD:

10-8-6-4-2 reps of:

Shoulder press (CW: 60#, LW: 45#)
Push-ups
Slam balls

Tues., May 13, 2025

 WOD:

AMRAP in 15 minutes:

6 Push-Ups
6 Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Goblet Squats
15 Calories of Rowing

CW: 5 rds. (11 cal. of rowing short)

LW: 4 rds.

Mon., May 12, 2025

 WOD:

Row 4,000 meters

CW: messed up time
LW: 22:07 (bad!)

Sat., May 10, 2025

 WOD:

1200 Meter Row
60 Calories on Bike
15  Pull-Ups
800 Meter Row
40 Calories on Bike
10 Pull-Ups
400 Meter Row
20 Calories on Bike
5  Pull-Ups

Wed., May 7, 2025

 WOD:

1. 2 Rounds:

Romanian deadlift X6-8 reps (CW: 145, LW: 75)

Dumbbell Z press X 6-8 reps

Supinated grip hang from bar X30-45 seconds

2. Five rounds for time of:

Row 400 meters

15 goblet squats

Tues., May 6, 2025

 WOD:

Deadlift  5-5-5-5-5

CW: 145, 165, 175, 185, 195

LW: 115, 115, 115, 120

Mon., May 5, 2025

 WOD:

1,000 m row
40 supine pull-ups
1,000 m row
40 push-ups
1,000 m row
80 squats

Sat., May 3, 2025

 WOD:

3 Rounds of;

20 burpees
100 single unders

Wed., April 30, 2025

 WOD:

AMRAP in 12 mins.:

5 Pull-ups
10 Knees to elbow
15 Goblet squats

CW: 7 rds. plus 5 PU, 10 KTE

LW: 6 rds.

Tues., April 29, 2025

 WOD:

Tabata Deadlifts (CW: 135/125#, LW: 85#)
Tabata Box Step Ups

20 seconds work, 10 sec. rest, X 8  rds.

Mon., April 28, 2025

 WOD:

5 Sets of:

400 mtr. Row
25 Russian Kettlebell Swings

Sat., April 26, 2025

WOD:

For Time:

800 mtr. Row
25 DB Push Press
400 mtr. Row
20 DB Push Press
200 mtr. Row
15 DB Push Press

CW: 11:20 (30# DB)

LW: 11:46 (15# DB)

Fri., April 25, 2025

 WOD:

5 Rds:

12 Push Press
12 Back Squats

CW: 60#
LW: 45#

Wed., April 5, 2025

 WOD:

Complete AMRAP in 8 mins.:

50 Single Unders
3 Push Presses

CW: 7 rds. plus 30 SU

LW: 7 rds. plus 40 SU

Tues., April 8, 2025

 WOD:

A. 5 sets of:

Front Squats x 5 -6 reps (CW: 70#, LW: ?)
Seated Dumbbell External x 6 - 8 reps

B. For Time:

50 Cal. Bike

30 Kettlebell Front Squats

15 Dumbbell Box Step-ups

Mon., April 7, 2025

WOD: 

Back Squat

2    115, 75

2    115, 75    

2    125, 85

2    125, 85

2    135, 90

2    135, 90

2    145, 95

2    145, 95

2    150, 100

2    150, 100

2

2

Sat., April 5, 2025

 WOD:

1,000 mtr. Row
50 Dumbbell Push Press
25 Push-ups
50 Goblet Squats
50  Box Stepovers
800 mtr. Row

Wed., April 2, 2025

 WOD:

A. AMRAP in 10 minutes:

10 Box Step Overs
5 Pullups

CW: 7 rds. plus 10 BSO

LW: 8 rds. plus 10 BSO

B. 1,000 M Row

CW: 4:42

LW: 5:19

Tues., April 1, 2025

 WOD:

3 rounds for time of:

Row 200 meters
20 knees-to-elbows (LW did 40 sit-ups)
Row 200 meters
20 dumbbell thrusters

CW: 14:12

LW: 19:28 (UGGH)