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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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