Month: October 2026

Weightlifting: Front Squat 5 RM Front Squat 5 RM Front Squat 12 Min to establish 5 RM *It is highly advised that you do not do 10 reps for every warm up set. Warm up with reps of 3 *Record your 5RM as you will need this in the following weeks WOD: Chipper 60 Burpees…

Warm-up: 3 Rounds for Quality 10 Beat Swings 50 Ft Broad Jump 5 Wall Squats Weightlifting: Power Snatch (3 RM) 12 Min to establish 3 RM. You do not need to hit 3 reps for every set. We recommend starting at 50% and doing doubles. WOD: (2 Rounds for reps) 4 Min AMRAP 10 C2B…

Gymnastics: Tabata Rds 1-4: V Ups Rds 4-8: Hollow Rocks Weightlifting: Deadlift (3 RM) 12 Min to establish 3 RM touch and go deadlift. You do not need to hit 3 reps for every warm up set. We recommend starting at 50% and doing doubles *Record 3RM you will need it in the coming weeks…

Row Repeats: Row 10x100M Row rest :15 Score is the total time it takes you to row ten 100M intervals including rest. Weightlifting: 10 RM Back Squat 10 RM Back Squat 12 Min to establish 10 RM *It is highly advised that you do not do 10 reps for every warm up set. Warm up…

EMOM: 6xEMOM Min 1: 25ft Burpee Broad Jump Min 2: 5-7 Strict Pull Ups Weightlifting: Power Clean (3 RM) 12 Min to establish 3 Rep Max You do not need to hit 3 reps for every set We recommend starting at 50% and doing doubles WOD: 3 RFT Row 20/25 Cal 25 DBx2 Hang Power…

Weightlifting: Front Squat 12xEMOM 1 – 5 Front Squat: start at 65% add weight each round 2 – 10 box jumps at max height WOD: 3 RFT 1000M Row 800M Run rest 1:1 25 Min Cap

Weightlifting: Power Snatch 10 Mins to establish daily max 2 Power Snatch WOD: 5 RFT 4 Power Cleans 185/125 8 Strict HSPU 24/20 Cal Row

Weightlifting: Overhead Squat 6 x E2MOM 2 OHS + 1 Snatch Balance @ 70% *Scale is 3 OHS WOD: For Time 100 DU 25 WB 20/14 75 DU 25 WB 50 DU 25 WB 25 DU 25 WB

Warm up: 16xEMOM 1 – 30 sec superman 2 – 30 sec L sit 3 – 6 devils press 4 – 30 sec hollow hold Weightlifting: Power Clean 10 Mins to establish daily max 2 Power Clean + 1 Jerk WOD: CrossFit Games Open 12.1 7-Minute AMRAP of: Burpees to a 6″ target

Warm-up: 3×10 Glute Ham Raise / GHR Weightlifting: Back Squat 12xEMOM 1 – 3 Back Squat: start at 70% add weight each round 2 – 5-7 ab roll out WOD: For Time 7, 5, 3 Rope Climbs 21, 15, 9 Thrusters 95/65