WOD - Class Programming
Tuesday, August 18
announcements:
I’ll be billing your accounts for those who ordered tanks and shirts, so just FYI in case you see an extra charge on there.
This Sunday Session: Rebuild (w/ Coach Ben)
Next Sunday, Aug 29: “Do Hard Things” Session #1. These are simple but uniquely challenging workouts designed to test you both physically and mentally. They are still scalable and accessible to anyone, but they are longer “grind”-type challenges.
rx
21-18-15-12-9 reps for time of:
DB bench presses (35/50 lb)
Hand-release push-ups
– Use two dumbbells.
Score: Total time
intermediate
21-18-15-12-9 reps for time of:
DB bench presses (20/35 lb)
Hand-release push-ups
– Use two dumbbells.
Score: Total time
beginner
18-15-12-9 reps for time of:
DB bench presses (15/20 lb)
Push-ups from the knees
– Use two dumbbells.
Score: Total time
Intended Stimulus
"Tank Top Time" written by Bobby Peters of CrossFit Sierra Pacific. This submission was a runner-up for the 2026 Community Cup.
6:00-10:00.
Conflicting pushing movement function between the two movements.
Moderate dumbbell loading; sets of 7+ reps.
Videos
Skill Work
Post-workout skill
100 ft of each for 2 sets:
Single-arm overhead DB carry, right
Single-arm DB farmers carry, right
Single-arm overhead DB carry, left
Single-arm DB farmers carry, left
Monday, August 17
announcements:
I’ll be billing your accounts for those who ordered tanks and shirts, so just FYI in case you see an extra charge on there.
This Sunday Session: Rebuild (w/ Coach Ben)
Next Sunday, Aug 29: “Do Hard Things” Session #1. These are simple but uniquely challenging workouts designed to test you both physically and mentally. They are still scalable and accessible to anyone, but they are longer “grind”-type challenges.
rx
For time:
50 pull-ups
50 hang squat cleans (65/95 lb)
50-cal row
Score: Total time
intermediate
For time:
30 pull-ups
50 hang squat cleans (55/75 lb)
50-cal row
Score: Total time
beginner
For time:
30 jumping pull-ups
30 hang squat cleans (35/45 lb)
30-cal row
Score: Total time
Intended Stimulus
9:00-15:00.
Each movement in 5:00 or faster.
Light hang squat clean loading; sets of 10+ reps.
Conflicting pulling movement function between all three movements.
Videos
Skill Work
Pre-workout strength
5 sets for load:
1 clean-grip deadlift
1 clean pull
1 squat clean
– Rest 2:00 between sets.
– Find a heavy set for today.
Sunday, August 16
Sunday Session: Strength Focus (w/ Coach Ben)
rx
For reps:
1:00 double-unders
1:00 snatches (125/185 lb)
2:00 double-unders
2:00 snatches
3:00 double-unders
3:00 snatches
– Power or squat snatch.
intermediate
For reps:
1:00 double-unders
1:00 snatches (95/135 lb)
2:00 double-unders
2:00 snatches
3:00 double-unders
3:00 snatches
– Power or squat snatch.
beginner
For reps:
1:00 single-unders
1:00 snatches (35/45 lb)
2:00 single-unders
2:00 snatches
3:00 single-unders
3:00 snatches
– Power or squat snatch.
Intended Stimulus
Increasing time intervals for two movements.
12:00 total work time.
Keep moving on the double-unders.
5+ power snatches per minute.
Videos
Skill Work
Pre-workout strength
5 sets for load:
1 snatch grip deadlift
1 snatch pull
1 snatch
– Rest 2:00 between sets.
– Find a heavy set for today.
Saturday, August 15
“Little Groups of Paratroopers” WOD
rx
For time, in teams of 2-4:
1,940-m run (together)
250 air squats (split reps)
48 burpees (split reps)
509-m run with one plate (together, share the plate) (35/45 lb)
101 push presses (75/115 lb) (split reps)
11 pull-ups (each athlete)
82 power cleans (75/115 lb) (split reps)
Score: Total time
intermediate
For time, in teams of 2-4:
1,940-m run (together)
250 air squats (split reps)
48 burpees (split reps)
509-m run with one plate (together, share the plate) (25/35 lb)
101 push presses (65/95 lb) (split reps)
11 pull-ups (each athlete)
82 power cleans (65/95 lb) (split reps)
Score: Total time
beginner
For time, in teams of 2-4:
1,200-m run (together)
125 air squats (split reps)
24 burpees (split reps)
400-m run with one plate (together, share the plate) (10/15 lb)
50 push presses (35/45 lb) (split reps)
11 ring rows (each athlete)
40 power cleans (35/45 lb) (split reps)
Score: Total time
Intended Stimulus
An annual Airborne community WOD honoring all U.S. Airborne forces from 1940 to now. In celebration of National Airborne Day on Aug. 16, this workout honors anyone who has ever jumped out of an airplane in service of their country.
Half of the original workout.
Complete this effort in 35:00 or faster.
Perform the workout in teams of 2-4 athletes.
Light-to-moderate loading.
Videos
Skill Work
Rest, stretch, recover.
Friday, August 14
announcements
ok, double-check THIS LINK to make sure I have your shirt and tank order correct. By Friday, please!
Some of you, I need to know what type of tank you’d like (standard or racerback).
rx
For max load:
1-rep-max back squat
1-rep-max press
1-rep-max deadlift
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Intended Stimulus
Community Cup, Event 2.
Original workout from the 2007 CrossFit Games.
Benchmark heavy day.
Work up to a heavy single of each.
10:00 for each lift.
Videos
Skill Work
Rest, stretch, recover.
Thursday, August 13
announcements
ok, double-check THIS LINK to make sure I have your shirt and tank order correct. By Friday, please!
Some of you, I need to know what type of tank you’d like (standard or racerback).
rx
3 rounds for time:
30 toes-to-bars
3 rope climbs (15/15 ft)
24/30-cal Echo bike
Score: Total time
intermediate
3 rounds for time:
20 toes-to-bars
2 rope climbs to (12/12 ft)
18/24-cal Echo bike
Score: Total time
beginner
3 rounds for time:
15 hanging knee raises
3 laying pull-to-stands
12/18-cal Echo bike
Score: Total time
Intended Stimulus
12:00-18:00.
Each movement in 2:00 or faster.
Grippy workout with some movement function interference.
Videos
Skill Work
Post-workout accessory
Accumulate:
3:00 GHD Superman hold
– Advanced athletes can add load.
Wednesday, August 12
announcements
ok, double-check THIS LINK to make sure I have your shirt and tank order correct. By Friday, please!
Some of you, I need to know what type of tank you’d like (standard or racerback).
rx
For time:
Single-DB walking lunge (200 ft) (35/50 lb)
20 deficit strict handstand push-ups (2/4 in)
Single-DB walking lunge (150 ft)
15 deficit strict handstand push-ups
Single-DB walking lunge (100 ft)
10 deficit strict handstand push-ups
Single-DB walking lunge (50 ft)
5 deficit strict handstand push-ups
Score: Total time
intermediate
For time:
Single-DB walking lunge (200 ft) (20/35 lb)
15 strict handstand push-ups
Single-DB walking lunge (150 ft)
10 strict handstand push-ups
Single-DB walking lunge (100 ft)
5 strict handstand push-ups
Single-DB walking lunge (50 ft)
5 strict handstand push-ups
Score: Total time
beginner
For time:
Walking lunge (200 ft)
20 pike push-ups or seated DB press
Walking lunge (150 ft)
15 pike push-ups or seated DB press
Walking lunge (100 ft)
10 pike push-ups or seated DB press
Walking lunge (50 ft)
5 pike push-ups or seated DB press
Intended Stimulus
10:00-15:00.
Hold the dumbbell however you like for the lunges.
Light-to-moderate dumbbells.
Unbroken lunges in under 3:00.
Handstand push-ups in sets of 3+; first set in under 3:00.
Less than :10 of rest between sets.
Videos
Skill Work
Pre-workout skill
Deficit strict handstand push-up progressions/strength assessment
Tuesday, August 11
rx
For time:
5,000-m row
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
On a 20:00 clock:
Row for distance
Intended Stimulus
8:00-25:00.
Longer endurance-focused row effort.
Maintain a consistent pace across the entire effort.
Advanced athletes should try for negative splits.
Videos
Skill Work
Rest, stretch, recover.
Monday, August 10
announcements
I’ve taken the shirt order down and am getting ready to send off our order. Because we had such a big response, and the order includes tank tops now for the cat shirt, I want to type up a final order list and let folks confirm what they are getting. I’ll get that posted on the announcements board Monday morning and in the daily emails by tomorrow. Please make sure what I’ve got down on that list is what you want.
Saturday Community WODs:
Some of you may know we recently signed a new 5-year lease for our space! That’s super exciting for us, but it did come with a rent increase over each of those five years.
We are committed to being accessible to all and have not raised rates over the years, though our expenses have increased. We’re also committed to paying our coaches well and making necessary equipment upgrades over time.
I’ll be making some changes to our sliding scale structure over the coming weeks, and looking at other ways we are spending and bringing in revenue. One change I want to make is bringing our Saturday Community WODs in line with our normal weekday classes.
Starting in September, we will collect drop-in fees from guests, and the classes will count as a punch for our punch card members. The format of the Saturday classes won’t change.
Thanks in advance for understanding we strive to be a viable, sustainable business that can pay its bills and take care of its people, while still being financially accessible.
rx
5 sets, each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Score: Total time
intermediate
5 sets, each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (20/35 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Score: Total time
beginner
5 sets, each for time:
10 box step-up overs (12/16 in)
9 DB deadlifts (10/15 lb)
6 DB hang power cleans
3 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Score: Total time
Intended Stimulus
Interval-based workout; close to a 1:1 work-to-rest ratio.
Hang on to the dumbbells with an elevated heart rate from the box jump-overs.
Sprint each set under fatigue; don't let your final set be your slowest.
Moderate dumbbell loading for unbroken sets; advanced athletes should go for unbroken sets.
Videos
Skill Work
Pre-workout skill
On an 8:00 clock:
Build up to a high box jump
Sunday, August 9
Endurance Session
8 sets:
300-meter run
100-meter recovery walk
– Aim to complete your run efforts at a workout pace. Don’t push at an all-out effort, but find a pace that is sustainable for all sets.
– Your rest time is your 100-meter recovery walk. Continue progressing forward back to the starting line, but take as much time as you need.
– Run modifications: 400-meter hard row, 100-meter recovery pace or 1.2k m Bike, 300m recovery pace
Saturday, August 8
rx
10 rounds for time with a partner:
30 KB swings (35/53 lb)
30-m bottoms-up KB carry (35/53 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Score: Total time
intermediate
10 rounds for time with a partner:
30 KB swings (25/35 lb)
30-m bottoms-up KB carry (25/35 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Score: Total time
beginner
10 rounds for time with a partner:
10 KB swings (15/25 lb)
20-m bottoms-up KB carry (15/25 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in a hollow hold.
Score: Total time
Intended Stimulus
20:00-30:00.
Sprint effort.
Kettlebell swings in 2:00 or less; sets of 10+.
Bottoms-up KB carry in under 1:00.
L-sit hold practice under fatigue; not an all-out effort.
Videos
Skill Work
Pre-workout skill
On a 5:00 clock:
L-sit skill work
Friday, August 7
Community Cup Event 1
rx
For time:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (85/135 lb)
Score: Total time
intermediate
For time:
1,000-m row
then…
5 rounds of:
15 pull-ups
7 shoulder-to-overhead (65/95 lb)
Score: Total time
beginner
For time:
1,000-m row
then…
5 rounds of:
10 ring rows
7 shoulder-to-overhead (35/45 lb)
Score: Total time
Intended Stimulus
12:00-17:00.
Row in 3:30-5:30.
Complete a single round of the couplet in 1:30-2:30.
Pull-ups in 5 sets or fewer (no singles or sets under 3 reps).
Unbroken push jerks.
Heavy on grip and pulling strength/stamina.
Steady and consistent pacing from the start to avoid excessive failed reps.
Videos
Skill Work
Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.
Thursday, August 6
Note: We will NOT have coach-led classes tonight, Thursday, Aug. 6. Feel free to attend open gym (use code 2727# if you don’t have your own). Back to normal tomorrow! Sorry for any inconvenience.
rx
Every 4:00 for 5 rounds:
Air bike for sustained watts
– Use the first minute to see how high you can keep the watts for the entire minute.
– Rest the remaining time.
– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
Same as Rx’d
Score: Total time
Intended Stimulus
Score is the slowest time in the remaining 4 rounds.
Hard effort relative to each athlete.
Max sustainable effort for the entire minute through all rounds.
Videos
Strength Work
Post-workout Rebuild circuit (superset for 10:00)
Turkish Get-Up x 6
SA DB Row x 8-10/each
Landmine Rotation x 8-10
Wednesday, August 5
Heavy Day
rx
For load:
Power clean
3-3-3-3-3
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Intended Stimulus
Heavy relative to each athlete.
All sets at or above 80% 1-rep max.
Sets should be touch and go or drop and immediately go into the next rep.
Videos
Skill Work
Rest, stretch, recover.
Tuesday, August 4
announcements
Great work in July. We had a record # of folks on Committed Club, and our biggest single day and week of check-ins since we’ve started tracking this. Congrats on hitting the biggest goal: showing up consistently. Let’s break all of these again in August!
Speaking of Committed Club, I’ve added that shirt design to our order. If you want one, sign the sheet on the announcement board. I’ll leave all the shirt order sheets up for one more week and then place our order.
I’ll ask our screenprinter about cat laser tanks. If he says yes, I’ll add that as well!
As of now, we DO NOT have a coach for this coming Thursday’s afternoon classes. Stay tuned, but that may be an open gym night unless I can find coverage.
This week’s Sunday session will be endurance work with Coach Meg.
HERE is a quick video I did about scaling and coming/not coming to class based on what’s written in the programming.
“Muscle-Up Annie”
rx
For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups (or bar or kipping ring m/u)
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up
Score: Total time
intermediate
50-40-30-20-10 reps for time:
Double-unders
AbMat sit-ups
– Perform 5 strict pull-ups + 5 strict ring dips after each round.
Score: Total time
beginner
For time:
30 single-unders
30 feet-anchored sit-ups
3 low-ring transitions (or 3 toe-spot pull-ups + 3 toe-spot dips)
20 single-unders
20 feet-anchored
2 low-ring transitions (or 2+2)
10 single-unders
10 feet-anchored
1 low-ring transition (1+1)
Score: Total time
Intended Stimulus
Sub-15:00; advanced athletes in sub-10:00.
Double-unders in 1:00 or less for the first two rounds.
Sit-ups in no more than 2 sets each round.
Muscle-ups in sets or quick singles; no more than :15 rest.
Videos
Skill Work
Pre-workout skill
On a 10:00 clock:
Low-ring and strict muscle-up drills
OR
Pull-Up and Dip/Push-Up work
Monday, August 3
announcements
Great work in July. We had a record # of folks on Committed Club, and our biggest single day and week of check-ins since we’ve started tracking this. Congrats on hitting the biggest goal: showing up consistently. Let’s break all of these again in August!
Speaking of Committed Club, I’ve added that shirt design to our order. If you want one, sign the sheet on the announcement board. I’ll leave all the shirt order sheets up for one more week and then place our order.
I’ll ask our screenprinter about cat laser tanks. If he says yes, I’ll add that as well!
As of now, we DO NOT have a coach for this coming Thursday’s afternoon classes. Stay tuned, but that may be an open gym night unless I can find coverage.
This week’s Sunday session will be endurance work with Coach Meg.
HERE is a quick video I did about scaling and coming/not coming to class based on what’s written in the programming.
rx
3 rounds for time:
800-m run
15 overhead squats (105/155 lb)
Score: Total time
intermediate
3 rounds for time:
600-m run
15 overhead squats (75/105 lb)
Score: Total time
beginner
3 rounds for time:
400-m run
10 overhead squats (35/45 lb)
Score: Total time
Intended Stimulus
14:00-19:00.
Push the run; each effort in 4:00-4:30.
Overhead squats in 1:30 or less; 5+ reps at a time with no more than :15 breaks.
Videos
Strength Work
Post-workout for 7:00 (:45 work, :15 rest)
Core work, move to another movement at each minute:
V-Ups
Elbow Plank
4-Count Flutter Kicks
Side Plank, R
Sit-Ups
Side Plank, L
Russian Twists
Sunday, August 2
Sunday Session: Olympic Weightlifting
Snatch Warm-Up + Skill Work, then:
5 reps x 3 sets @ 50-60%
4 reps x 5 sets @ 60-70%
Saturday, August 1
rx
5 rounds for time with a partner:
20 DB hang power cleans (35/50 lb)
20 DB push presses
200-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
Score: Total time
intermediate
5 rounds for time with a partner:
20 DB hang power cleans (20/35 lb)
20 DB push presses
200-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
Score: Total time
beginner
5 rounds for time with a partner:
15 DB hang power cleans (15/20 lb)
15 DB push presses
100-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
Score: Total time
Intended Stimulus
20:00-25:00.
Dumbbell hang power cleans and push presses each in under 1:00.
Farmers carry in 3:00 or less.
Share work as desired for unbroken sets and quick transitions.
Videos
Skill Work
Post-workout
AMRAP 5:
20 single-arm DB floor presses
20 alternating plank shoulder taps
– Perform single-arm floor presses, changing arms as needed.
Friday, July 31
rx
For time:
2 ring muscle-ups (or bar muscle-ups, or x 3 Chest-to-Bar Pull-Ups)
2 back squats (155/225 lb)
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats
Score: Total time
intermediate
For time:
1 ring muscle-up
2 back squats (105/155 lb)
2 ring muscle-ups
4 back squats
3 ring muscle-ups
6 back squats
4 ring muscle-ups
8 back squats
3 ring muscle-ups
6 back squats
2 ring muscle-ups
4 back squats
1 ring muscle-up
2 back squats
Score: Total time
beginner
For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats (45/65 lb)
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats
Score: Total time
Intended Stimulus
12:00-16:00.
First set of ring muscle-ups in under :30; sets of 2+ throughout.
Moderate-to-heavy back squat load; unbroken reps.
Videos
Skill Work
Rest, stretch, recover.
Thursday, July 30
announcements
Here is the Sunday Schedule line-up for August. I’m excited about “The Hard Way” challenge on 8/30. Think a traditional CF “hero” WOD, but harder. Long-duration mental/physical challenge, with scaling and accessibility to meet everyone where they are.
rx
AMRAP 12:
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (24/30 in).
– Pick up wherever you left off before each set of box jumps.
intermediate
AMRAP 12:
18 double-unders
9 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (20/24 in).
– Pick up wherever you left off before each set of box jumps.
beginner
AMRAP 12:
24 single-unders
8 hanging leg raises
– Every 2:00, starting at :00, stop and perform 8 box jumps (12/20 in).
– Pick up wherever you left off before each set of box jumps.
Intended Stimulus
6-8 rounds.
Double-unders in under :45.
Toes-to-bars in under 1:00; unbroken to start and no more than 3 very short breaks later in the workout.
Fatigue from compounding jumping movements.
Continuous movement through the box jumps; step down from the box.
Videos
Toe to Bar Partner Progression
Skill Work
Pre-workout skill
Triple-under or crossover practice