WOD - Class Programming
Sunday, July 27
“Success is a journey, not a destination. The doing is often more important than the outcome.”
—Arthur Ashe
WOD
Complete as many rounds as possible in 40 mins of:
Row, 1000m
1 Seated L-Sit Rope Climb, 15 ft
Sub with 2 legless rope climb, 3 rope climbs, or 10 pull-ups
Athlete Instructions
L-sit rope climbs begin seated on the floor. The L-sit position is maintained on the ascent. Feet are used on the descent.
Other Equipment Conversions
2400m on the Echo Bike, 800m run
Goals
Super Fitness Robot time / rounds:
8 Rounds or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
6 Rounds or more
Cool Down
Cobra Stretch - abs
1-2 minutes
Calves & Foam Rolling
Saturday, July 26
“If everybody loves you, something is wrong. Find at least one enemy to keep you alert.”
—Paulo Coelho
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Will will be at this morning’s Community WOD to throw down with us! Feel free to come meet him and ask any questions of the event, if interested.
WOD
“Bowen”
Individual Version:
3 Rounds For Time
800 meter Run
7 Deadlifts (275/185 lb)
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters (53/36)
20 Box Jumps (24/20 in)
For the kettlebell thrusters, do 7 per arm (14 total) per round.
Partner Version:
AMRAP 40
Any Split
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Friday, July 25
“Success, they taught me, is built on the foundation of courage, hard work and individual responsibility. Despite what some would have us believe, success is not built on resentment and fears.”
—Susana Martinez
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Warm-up
2 rounds, not for time, with an empty barbell, of:
3 deadlifts, starting from mid-shin
3 hang muscle cleans, starting from just above the knees
3 front squats
3 hang squat cleans, starting from just above the knees
3 squat cleans, starting from mid-shin
3 shoulder presses
3 push presses
3 push jerks
3 squat clean and jerks, starting from mid-shin
Strength/Skill
3 RFQ
10-20 Renegade Row
10R/10L Kneeling Keg Lift
2x 100’ OH/Front Rack Carry (one kb overhead/one kb front rack - switch hands at 100’)
WOD
For time:
30 Squat Clean & Jerks, 60% 1RM
Athlete Instructions
For time, or not.
Goals
Super Fitness Robot time / rounds:
7:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
13:00
Movement Demos
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Trap stretch with lacrosse ball
1-2 minutes per side
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Thursday, July 24
“Normality is a paved road: It’s comfortable to walk, but no flowers grow on it.”
—Vincent Van Gogh
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Strength/Skill
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
L-Sit Hold:
Accumulate 2 min.
WOD
CrossFit Open 20.1
10 rounds for time of:
8 Ground-to-Overheads, 95/65 lbs
10 Bar Facing Burpees
15 min cap
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Wednesday, July 23
“It’s easy to do nothing, but your heart breaks a little more every time you do.”
—Mark Ruffalo
Announcements
Will White is a friend of ours that is putting on an outdoor, survival skills event. He asked to share his event info with our community, so I’ve included below the WOD info.
Warm-up
AMRAP 8’, easy pace
12/10 cals on a machine of your choice, preferably biking (OR 150mt run)
15 m high knees
15 m butt kicks
6 kettlebell russian swings, moderate load
Strength/Skill
For quality:
100 Hollow Rocks
Athlete Instructions
Accumulate 50-100 reps in as few sets as possible.
Movement Demos
WOD
Tabata Air Bike Calorie
The Tabata interval is 1 min of work followed
by 3 mins of rest for 10 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Men - 24 cals per minute
Women - 17 cals per minute
More Likely time / rounds: (consider scaling if this seems unrealistic)
Men - 12 cals per minute
Women - 8 cals per minute
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Stretch, Leg
Hold 1-2 minutes per side.
Piked Antler’s “Primal Man Project” & “Women of the Woods” are hands-on survival experiences built for CrossFitters who value function, intensity, and tribe. You show up, get the game plan, learn real skills like shelter-building, basic wilderness medical, fire, and navigation—then test it all in a fast-paced team challenge. It’s real-world functional fitness, leveled up through grit, community, and purpose.
Webpage for men:
https://pikedantlerproject.com/the-primal-man-project
Webpage for the ladies:
https://pikedantlerproject.com/women-of-the-wood
Primal man video:
https://youtu.be/_K_qugbk6jk?si=mxdK9b1mdSNnazPz
Women video:
Tuesday, July 22
“I remind myself every morning: Nothing I say this day will teach me anything. So if I’m going to learn, I must do it by listening.”
—Larry King
Warm-up
2 rounds, not for time, of:
3-5 front squats with empty bar
3-5 push-presses with empty bar
3-5 thrusters with empty bar
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
8 mins for quality of:
Turkish Get-up, pick load
Athlete Instructions
Switch arms as needed.
Movement Demos
WOD
For time:
3 rounds of:
15 Push Press, 95/65 lbs
15 Wall Balls, 20/14 lbs
-- then --
Rest 5 mins
-- then --
3 rounds of:
15 Wall Balls, 20/14 lbs
15 Pull-ups
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
Push Press and Wall Ball shots - 4:00 or less
Wall Ball shots and Pull-ups - 3:15 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Push Press and Wall Ball shots - 6:00 or less
Wall Ball shots and Pull-ups - 5:00 or less
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Kneeling Lay Back
Hold 1-2 minutes.
Monday, July 21
“Wanting to be someone else is a waste of who you are.”
—Kurt Cobain
Warm-up
3 minutes of easy rowing, biking or jogging
-then-
3 sets, not for time, of:
30 seconds of jumping jacks
8 box step-ups and step-downs
5-7 hip & back extensions
20 seconds of banded steps forward and backward
10 glute bridges, one second pause at the top
10 deadlifts, empty/light barbell
30-45 seconds of foam rolling your back
Strength/Skill
Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
50-40-30-20-10 reps, for time of:
AbMat Sit-up
Double Under (100 Singles)
Walking Lunge
Double Under (100 Singles)
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Hamstring Stretch
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc