WOD 11.11.2025

,
A. For Time "Chad" 1000 Box Step-up, 45/35# Ruck Sack, 20" Option 1: Partner Chad 1,000 Weighted Box Step-up 45/35#, 20" – Both partners work at the same time. Option 2: Solo Chad 1,000 Weighted Box Step-up 45/35#, 20" Option…

WOD 11.10.2025

,
A. For Time 30 Burpee 600M Row 30 Burpee B. For Load and Skill 4 Rounds 2 Turkish Get-up/side 10 Single Arm Dumbbell Bent Row/side 20 Russian Twist – Challenging loads for rounds 3 and 4.  

WOD 11.09.2025

,
A. For Load Every 2:00 x 3 Rounds 3 Muscle Clean + 3 Power Clean Immediately into… Every 2:00 x 3 Rounds 3 Power Clean B. For Total Reps Alternating EMOM x 15:00 Min. 1: Max Rep Power Clean Min. 2: Max Rep Shuttle…

WOD 11.08.2025

,
A. For Time 21-15-9 Push Press 52/34 Row Calories 5:00 Rest 21-15-9 Front Squat 52/34 Row Calories – Females perform 15-12-9 calories. B. Accesssory Work 4 Rounds 1:00 Double Kettlebell Front Rack Hold 15…

WOD 11.7.2025

,
A. For Time 5 Rounds 15 Toes-to-Bar 15 Box Jump 24/20" B. For Load Strict Press 10-8-8-6-6  

WOD 11.6.2025

,
A. For Rounds and Reps 20:00 AMRAP 500M Row 30 Ft. Single Arm Kettlebell Front Rack Walking Lunge - Arm 1, 1.5/1P 30 Ft. Single Arm Kettlebell Front Rack Walking Lunge - Arm 2, 1.5/1P 15 Ring Row – Feet positioned directly underneath…

WOD 11.5.2025

,
A. For Time "Diane" 21-15-9 Reps Of... Deadlift 102/70 Handstand Push-up Compare To June 2, 2025 B. Gymnastics Skill Practice On A 15:00 Clock... Muscle-up Practice

WOD 11.04.2025

,
A. For Load and Max Reps 1) Back Squat 5-5-5-5-5 2) 1:00 AMRAP Max Rep Back Squat – Use 80% of today’s heaviest set for 5 reps – Bar stays on the athlete’s back for the full minute. B. For Rounds and Reps 10:00…

WOD 11.03.2025

,
A. For time 600M Run 100 Double Under 15 Strict Pull-up 400M Run 75 Double Under 12 Strict Pull-up 200M Run 50 Double Under 9 Strict Pull-up B. For Load Weighted Dip 3-3-3-3-3-3-3

WOD 11.02.2025

,
A. For Load Every 1:30 x 4 Rounds 2 Snatch Balance Into... Every 1:30 x 3 Rounds 1 2-Position Snatch Into... Every 1:30 x 5 Rounds 1 Snatch Pull + 1 Snatch B. For Time 15 Ring Muscle-up 30 Hang Power Snatch…