Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Cardio Option: For Time -Then- 4 Rounds -Then- ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, October 22nd, 2025
Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes) 4 Sets *Sets of 3 can be done as touch n’ go or drop singles *Use a belt for more core assistance *Make sure you rest between sets ——————————————————————————————————– Workout: 3 Intervals… Read more »
WOD: Tuesday, October 21st, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: AMRAP x 20 Minutes Complete 2 Rounds of: -Then- Complete 2 Rounds of: *Once you complete 4 rounds you start back from the top *CRX: 4 Hang Power… Read more »
WOD: Monday, October 20th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes) 4 Sets *Heavier percentages so use a belt for assistance *Continue to still focus on bracing through your core *Make sure you rest enough between sets ——————————————————————————————————– Workout: For Time -Then-… Read more »
WOD: Sunday, October 19th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: 2 Intervals AMRAP x 2 Minutes -Rest :30s- AMRAP x 6 Minutes -Rest 2 Minutes and Repeat- *Four Scores Total: *Strict Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: 2 Intervals … Read more »
WOD: Saturday, October 18th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Chipper – For Time 800 Meter Run 36 Weighted Ab-Mat Sit Ups (20/14) 72 Double Unders 36 Weighted Ab-Mat Sit Ups (20/14) 800 Meter Run *RX+: HPC (155/105)… Read more »
WOD: Friday, October 17th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes) 4 Sets x 3 Reps ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 12 Minutes -Rest 2 Minutes- Part B – For Time *Two Scores: ——————————————————————————————————– Core: 5… Read more »
WOD: Thursday, October 16th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: For Time 3 Rounds -Then- -Then- 3 Rounds *CRX: 5 Overhead Squats (135/95) ——————————————————————————————————– Cardio Option: For Time 3 Rounds -Then- -Then- 3 Rounds ——————————————————————————————————– Core: 4 Rounds
WOD: Wednesday, October 15th, 2025
Warm-up: Group Dynamic ——————————————————————————————————– Strength: Deadlift (17 Minutes) 4 Sets x 3 Reps *Use a belt if you need a little extra core assistance *Make sure you rest between sets ——————————————————————————————————– Workout: Ladder x 15 Minutes 3 – 6 –… Read more »
WOD: Tuesday, October 14th, 2025
Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time -into- 2 Rounds -Then- -into- 2 Rounds -Then- -into- 2 Rounds *CRX: (105/75) (115/85) (135/95) Same Reps ——————————————————————————————————– Cardio Option: For Time -into- 2 Rounds -Then-… Read more »
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