Wednesday 03/25/2026

Strength
Build up to a 1RM Deadlift

WOD
"Dodgers"
For Time:
50/40 Calorie Air Bike
25 GHDs
50 Dumbbell Box Step Ups (35#/25#) (20")
25 GHDs
50/40 Calorie Air Bike

Wednesday 10/16/2024

Strength
Back Squat 6x6
6 sets x 6 Back Squats (75%)
-Complete a set every 2:00-

WOD
"Tillamook"
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Box Step Ups (50s/35s) 24"/20"
8 Dumbbell Bench Press (50s/35s) after each set

*20:00 Time Cap

Saturday 04/27/2024

WOD
"Lychee"
Teams of 2 For Time:
2000/1750m Row (MF 1900m)
200 Wall Balls 20#/14#
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups 24"/20" (50s/35s)
2000/1750m Row (MF 1900m)

Saturday 11/25/2023

WOD
“They’ve ruined Cranberry Day.”
Teams of 2
4 sets For Time:
60 Dumbbell Box Step Ups (50s/35s)24"/20" (split)
30 Synchro Hang Alternating Dumbbell Snatch 50#/35#

-rest 1:1 between sets-