09.24.2025

WOD
"Stag"
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run
 *Thurster*- based off your max C&J 
*Set 1-2: 3 reps @ 55%
*Set 3-4: 3 reps @ 60% 
*Set 5-6: 2 reps @ 65% 
*Set 7-8: 2 reps @ 70% 
*Set 9-10: 1 rep @ 75% 
 Please record times and make note of the loads used for this portion of the workout.

09.23.2025

Strength
3 rounds 
A. Landmine RDLs x 8-10 per side @2X01 
B. Banded pistol squats x 10 per side (or do them without a band if you can)
C. Jump rope x 60 seconds
 
warm up for gymnastics
Bar muscle up drills
https://www.instagram.com/p/C40NNR8uchc/
 
jump from a box- done correctly with straight arms
https://www.instagram.com/p/C4oUuNoR7WM/ 
 
hips behind the bar drill
https://www.instagram.com/p/C4lzxucRqsu/ 
 
low racked banded muscle up drill- don't use the bands on the rig to BMU
https://www.instagram.com/p/C4ihCOPuF9B/
 
Chest to bar drills  https://www.instagram.com/p/C4qREpzurIk/
1. banded PVC pull around the chest while seated
2. jumping low chest to bar pull ups
3. banded chest to bar pull ups




WOD
"The Looker" 
every 90 seconds x 7 sets
2 BMU/C2B pull ups/Pull ups
4 TTB
6 burpee to target
 

09.22.2025

Strength
Anderson Front Squats
Every 2:00 x 6 sets
2 single reps @ 65-75%
 
WOD
"Murky Muchacho" 
3 rounds for quality- not timed
100 feet sandbag carry 150/125/100/85 pick a bag
100 feet sled push 90/45 added to sled
100 feet farmer carry heavy

09.20.2025

 Mobility
 https://www.instagram.com/p/C27ocgKrqou/?img_index=4
1. hamstring to hip pry
2. adductor rock backs
3. frog rock backs 
4. multi angle groin drifts 
 
WOD
"Mr. French"
with a partner for time
150 wall balls 20/14
120 cal row
90 pull ups
60 DB box step ups 24/20" 50/35 35/25
30 burpees over the DB

09.19.2025

Strength
Deadlifts
Every 2:30 x 4 sets 
6 reps @70-80%

TTB skills- one set
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet. 

WOD
from CrossFit HQ
10:00 AMRAP
5 TTB
3 sandbag over the shoulder  150/100/85
1 wall walk

09.18.2025

Strength
3 sets of tall clean + clean sotts press @ 20-30%

Every 90 seconds x 3 sets
hang clean + thruster @ 45-55%

then build to wod weight 


WOD
"In the Beginning"
4 rounds of
3:00 AMRAP
1:00 rest
3 power cleans 185/125 155/105 115/85
6 push ups
9 box jumps 24/20"
12 air squats
*pick up where you left off

09.17.2025

Strength
3:00 EMOM
2 high hang snatch @45-50%

Every 90 seconds x 3 sets
2 hang snatch @ 55-60%

Every 2:00 x 3 sets
1.1 snatch @ 60-65%

WOD
"Mind Circus"
4 rounds for time
Run 400m
5 strict pull ups
2 snatch (power or squat) @ 75% your max