Category: WOD
WOD 2025.07.01
E2MOM for 12 mins: Snatch + Overhead Squat
1 Snatch + Overhead Squat, pick load
Every 2 mins for 12 mins.
5x RFT: Power Snatch, Box Jump Over, and Overhead Squats
5 rounds, each round for time, of:
10 Power Snatches, 95/65 lbs
10 Box Jump Overs, 24/20 in
10 Overhead Squats, 95/65 lbs
Rest 1 min between each round.
WOD 2025.06.30
Lifting: Bench Press and Barbell Bent Over Row
Bench Press 7-7-7, using heaviest weight per set
Barbell Bent Over Row 7-7-7, using heaviest weight per set
Chipper: Row Cal, KB Swings, Push-ups, T2B, DB Devil Press, and MU
For time:
60/48 Row Calories
50 Kettlebell Swings, 53/35 lbs
40 Hand Release Push-ups
30 Toes-to-bars
20 Alternating Single Dumbbell Devil Press, 50/35 lbs
10 Ring Muscle-ups
Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups
21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up
WOD 2025.06.28
WOD 2025.06.27
Overhead Squat 2-2-ME
Overhead Squat 2-2-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Rope Climbs, Reverse Lunge Wall Balls, Sit-ups, and Run
Complete as many rounds as possible in 16 mins of:
1 Rope Climb, 15 ft
10 Reverse Lunge Wall Balls, 20/14 lbs, 10/9 ft
15 AbMat Sit-ups
Run, 100 m
WOD 2025.06.26
WOD 2025.06.25
WOD 2025.06.24
WOD 2025.06.23
Front Squat 4-4-ME
Front Squat 4-4-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Run, Front Squats, and Hand Release Push-ups
For time:
Run, 400 m
21 Front Squats, 95/65 lbs
21 Hand Release Push-ups
Run, 400 m
18 Front Squats, 95/65 lbs
18 Hand Release Push-ups
Run, 400 m
15 Front Squats, 95/65 lbs
15 Hand Release Push-ups
Run, 400 m
12 Front Squats, 95/65 lbs
12 Hand Release Push-ups
WOD 2025.06.21
Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press
Complete as many rounds as possible in 20 mins of:
Row, 250 m
12 Box Jumps, 24/20 in
7 Bench Press, 135/95 lbs
Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press
Complete as many rounds as possible in 14 mins of:
Row, 250 m
10 Box Jumps, 24/20 in
6 Bench Press, 135/95 lbs