WOD 2025.07.08

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Results

WOD 2025.07.05

Team WOD: Pt. 1: AMReps 12 mins: Row Cal

As many reps as possible in 12 mins of:
Team Row Calories, 12 mins

Team WOD: Pt. 2 FT: Team Isa-Grace

For time:
30 Power Snatches, 135 lbs
30 Power Clean & Jerks, 135 lbs

 

Solo WOD: Pt. 1 AMReps 5 mins: Row (cal)

As many reps as possible in 5 mins of:
Row Calorie

Solo WOD: Pt. 2 9-7-5: Power Snatches and Clean & Jerks

9-7-5 reps, for time of:
Power Snatch, 135/95 lbs
Clean & Jerk, 135/95 lbs

BTWB

Results

WOD 2025.07.03

Front Squat 3-3-ME

Front Squat 3-3-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

Station Style – Row Calories, Medicine Ball Cleans and AbMat Sit-ups

5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean, 20/14 lbs
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Results