07.25.2026

WOD
"Be the Buzz"
 with a partner

Part One
10 rounds for time
3 BMU or C2B pull ups
5 squat cleans 135/95. 115/75 95/65
7 box jumps 24/20"

Rest 2:00 

Part Two
For Time- partition however- one work, one rest
10 rope climbs
50 deadlifts 185/125 155/105 135/95 
500m farmer carry 50/35s

07.24.2026

WOD
Hero WOD Moose

For Time
1,000 meter Row

Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)

Then,
1,200 meter Med Ball Run (20/14 lb)

 
 
 

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3, 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens. He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.

07.23.2026

Strength
3 sets of 8 reps each Bulgarian split squat to a dead stop RDL 
try heavier weight 
remember to complete this as a complex: one Bulgarian and one RDL = 1 rep
 




Positional Work- start with light weight and add for each set.  Last one should be at WOD weight or higher
1. (high hang clean + push press) x 3
2. (hang clean + push jerk) x 3
3. (clean + split jerk) x 3 



 WOD
"Bread Van"
 For Time
600m run
25 box jump overs 24/20"
10 power clean & jerk. 155/105 115/85 95/65  (55+ RX 115/85)
25 box jump overs
600m run

07.22.2026

WOD
"Mountain Cats"
16:00 EMOM
min 1- 200m run
min 2- 10 DB bench press 70/50 50/35 35/25 (50+ 50/35, 60+ 35/20)
min 3- 10 TTB
min 4- 10 burpee to plate- use a 25# plate

07.21.2026

Strength
Find today's heavy single rep of snatch

WOD
"Sky Turned Red"
15:00 AMRAP
10/8 cal bike
10 snatch grip deadlift at your 85% snatch max
100 feet sandbag bear hug carry 150/100/85
50 feet sled push- keep light to keep moving.

07.20.2026

WOD
Member of the Month- Luis
Run 800m
40 wall balls 20/14

then 

2 rounds
Run 400
10 wall ball box step overs 20/14 and 24/20"

then

3 rounds
Run 200m
50 feet sandbag on the back walking lunges 70/50/35 bag (25 feet out and back)

Post WOD Strength
super set
A. Curtsy squat x 8 reps per side
B. Banded glute bridges x 15-20 reps

then
C. Cossack squats @21X1 x 6-8 reps per side
D. Calf raises @21X1 x 12-15 reps

07.18.2026

 WOD
"Partner Power"

For Time with a partner
Alternate rounds with your partner (55+ RX use the intermediate weights)

10 Rounds of:
8 Power Cleans 95/65  75/55  65/45
8 Front Squats
8 Bar over Burpees
Then
200 Meter Run with your partner

8 Rounds of
6 Power Cleans 135/95   95/65  75/55
6 Front Squats
6 Bar over Burpees
Then
200 Meter Run with your partner

6 Rounds of
4 Power Cleans 155/105  115/85 95/65 
4 Front Squats
4 Bar over Burpees
Then
200 Meter Run with your partner

4 Rounds of:
2 Power Cleans 185/125 155/105  115/75
2 Front Squats
2 Bar over Burpees
Then
200 Meter Run with your partner

40 Minute time cap