The WOD's


WOD: Friday

Unknown and Unknowable Week: Day 5

For time:
Overhead Squat 60/40kg
Push-up/Dip/Handstand Push-up

Snatch the bar every 5 reps during the OHS


WOD: Thursday

Unknown and Unknowable Week: Day 4

A. Turkish Get-up
*Work to a heavy triple.

B. Choose one: Toes to Bar
1. EMOM x 10.
2. Death by.
3. 100 for time.


WOD: Wednesday

Unknown and Unknowable Week: Day 3

EMOM for 30 mins:
1. Row 20/16 Cal
2. Run 200m
3. Rest
4. Run 200m
5. 50 Double-unders
6. Rest


WOD: Tuesday

Day 2: Unknown and unknowable week.

Advance for 20 min:
3 Front Squat 60/40kg
3 Burpees (over the bar)
3 Pull-ups
6 Front Squat
6 Burpees
6 Pull-ups
9 Front Squat
9 Burpees
9 Pull-ups
*Continue to add 3 reps to each movement per round until 20 min.


WOD: Monday

This week is unknown and unknowable week which means we won’t be posting the workouts each day. We’ll explain more about the why of this in the gym. Please know that this week will not be harder or easier than any other week – you just won’t know what you’re coming in for.

A. Five rounds for load:
1 Press
3 Push Press
5 Push Jerks
*Rest as necessary between rounds.

B. For time:
Males 30-24-18-12-6 Push-ups
Females 20-16-12-8-4 Push-ups
*Sets must be unbroken.


WOD: Saturday

For time:
Row 1000m
Five rounds:
14 Pull-ups
7 Shoulder to Overhead 60/40kg


WOD: Friday

Five rounds for time of:
12 Snatch 50/35kg
20 Deadlift 50/35kg
*Snatch must be received below parallel for rx’d.


WOD: Thursday

Bench Press 10-10-10-10
*Accumulate a 30 sec. L-sit between sets.

Row 2km


WOD: Wednesday

EMOM x 30 min:
1. Row (calories)
2. Rest
3. Toes to Bar
4. Rest
5. Box Jump Overs 24/20″
6. Rest
*Add your totals for your overall score.


WOD: Tuesday

10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean 75/50kg
Run 100m
Hand Release Push-ups
Run 100m
*Advanced athletes scale up to HSPU.