Warmup:

5 Shuttle Runs (jog)

Heel2Toe 25’

Walking Lunge 25’

10 Iron Cross

10 Scorpion

10 Med Ball Deadlifts

10 Med Ball Squats

5 Med Ball Thrusters

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, RDLs, Deadlifts (start at mid-shin), banded deadlifts

S/S/S:

Banded Deadlifts

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pulling movement for this cycle will be the Banded Deadlift.  These are great for generating a lot of force coming off the ground as the weight gets progressively heavier.  Our goal is the stronger we get your off the floor, the stronger your overall lift becomes.

WOD:

5 Rounds For Time:

20 Wall Balls (20/14)

15 Toe2Bar

10 Shuttle Runs*

*Shuttle Run = 25’ down + 25’ back

Time Cap – 18 Min

Video courtesy of Mayhem Athlete.

It may sound strange, but use the Shuttle Runs as a recovery period.  Just make sure both feet and one hand make contact behind the 25’ line before going the other way.

Scaling Options:

Med Ball weight -> 14/12 -> as needed

Toe2Bar -> Alt. Single Leg T2B -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Shuttle Runs -> 15/12 Cal Ski Erg

Cool Down:

Barbell Forearm mash – 1 min per side

Cobra Pose – 2 Min

Warmup:

10 Box Step Ups

10 Cossack Squats

10 Cobra to Down Dog

5 Cobra to Hip Snap

5 Tuck Jumps

10 Kneeling Lat Stretch

10 Ring Rows

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

S/S/S:

EMOM for 8 Min:

Odd Min – 3 Box Step or Jump Overs + 3 Burpee Broad Jumps

Even Min – 3 Beat Swings + 3 Kip Swings + 3 Kipping Pull Ups (or butterfly pull ups)

We’ll take the first 8 minutes prepping for the movements we’ll see in the WOD.  This is a good time to get used to the difference between a beat swing and a kip swing.  With the beat swing, think of it as a way to open up the shoulders.  You are going from a hollow position to an arch position, that’s all.  No need to swing the legs around.  On the Kip swing, as you go in to the arch, you also push down on the bar to begin to lift your body towards the bar.  My goal in a kip is I use the hip closing motion + push down on the bar that my eyes are almost even with the pull-up bar before I do any motion with my arms to pull up towards my goal of either chin above the bar (regular pull up) or making contact with anywhere below my sternum (chest2bar). See the difference in these two videos (courtesy of SHAKA CrossFit  and Vantage Movement, respectively).

WOD:

Every 4 Min for 24 Min, complete:

12 Pull Ups

9 Box Jump Overs (24”/20”)

6 Burpee to Bar (6” outside of reach)

Score each round individually

Time cap per round – 3:00

Video courtesy of Performance 360.

On the Burpee to Bar, when coming out of the burpee, try to land your feet so they are right under the bar you are jumping to reach, that way instead of cranking your neck to see your target, you can keep a neutral head and just trust as you jump and extend your arms, the bar will be there.

Scaling Options:

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Box height -> 20/16 -> as needed

Burpee to bar -> Burpee -> Up/Downs

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 min

You work hard all week.  Make sure you are helping your body recover!  SSgt Jones’ Yoga class this Thursday at 0700 and 1400 in the Community Commons (Bldg. 700) are the perfect way to help your body not get hurt!  Click the pic for the sign-up page.

Warmup:

1:00 Echo Bike

Spider-Man Lunge w/twist 30’

Heel2Toe 30’

Inchworm to Hollow 30’

10 PVC Pass Thrus

10 PVC Around-the-worlds

5 PVC Overhead Squats

5 PVC Drop Snatch

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Low Hang Squat Snatch (right below knee), Snatch Pulls from mid shin, Squat Snatch from mid shin

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

 On a running clock…

0:00 – 3:00, do 3 sets @75%

3:00 – 6:00, do 2 sets @80%

6:00 – 9:00 do 2 set @85%

%s Based on 7 Oct 1RM

Video courtesy of Diablo CrossFit.

We kick off our new cycle with a new Snatch Complex! Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch.  The goal here is to first get the triple extension down in the Snatch Pull (PUSH the ground away!), then work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.

WOD:

16-14-12-10-8-6:

Alt DB Snatch (50/35)

Cals on Echo Bike

Female cals: 14-12-10-8-6-4

Time Cap – 13 Min

Video courtesy of Mayhem Fitness.

With the DB Snatch, make sure both heads of the DB touch the ground at the bottom.  Once the DB gets past the knees, get a good snap on the hips to get that weight moving upwards.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cals -> 10-8-6-6-4-2

Cool Down:

Banded OH Med Ball Stretch – 2 Min

Couch Stretch – 2 min per leg

Video courtesy of Barbell Shrugged.

Warmup:

1:00 Echo Bike

Banded 7’s*

10 Squat2Stand

10 Thoracic High Fives

10 PVC Pass Throughs

5 PVC Overhead Squats

5 PVC Drop Snatch

Super Squat Hip Sequence**

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch

Videos courtesy of Mayhem Athlete and Mobility WOD, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

WOD:

7 Sets for Load:

1 Hang Power Snatch

1 Hang Squat Snatch

1 Overhead Squat

-Rest as needed between sets

-Goal – increase weight each set

-Score = heaviest successful set

Video courtesy of Weightlifting 101.

We’ll finish off our transition week with some good weightlifting work.  There is no time limit on today, so rest as needed between sets. Try to make the movement of the hang power snatch and the hang squat snatch look identical except for where you land.  Only difference between the two is you hit the brakes sooner on your catch position in the Power.  Use the final OHS in the set to focus on keeping tension in the core and stability in the shoulders.

Scaling Options:

If there are any shoulder issues, switch to 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell mash on quads – 1 min per side

QUICK REMINDER!!!  SSgt Haley “MIST” Jones will run her Yoga class at 0700 and 1400 in the Community Commons (Bldg. 700) today, so click the above pic to go to the sign-up page!

Warmup:

:30 jump rope

10 Calf Pedal in Down Dog

10 Cobra to Down Dog

10 Hollow Rocks

10 Box Step ups

5 tuck jumps

5 box jump w/step down

10 V-Ups

:30 jump rope

WOD:

35 Min AMRAP:

75 Double Unders

25 Ab-Mat Sit Ups

20/15 Cal Echo Bike

10 Box Jumps (24”/20”)

Video courtesy of WOD Prep.

As with any long AMRAP, make your goal to start at a pace that you have the utmost faith you can maintain throughout the whole 35 min.  Will it feel slow at the beginning?  If you do it correctly, yes.  I would rather constantly be moving this whole 35 min rather than go faster than I should and have to continually take breaks throughout.

Scaling Options:

Dubs -> 50 per round -> 35 per round -> 150 Single Unders

Ab-mat sit ups -> feet anchored

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Kneeling Shoulder Stretch on box – 2 min

Warmup:

200M jog

Heel2Toe 30’

Walking Lunge 30’

High Knees 30’

Butt Kickers 30’

A-Skip* 30’

B-Skip* 30’

10 Iron Cross

10 Scorpion

1 Rope Walk

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, Hang Power Clean, Power Clean from mid-shin

Video courtesy of Runify

S/S/S:

Every 2 Min for 10 Min:

5 second rope L-Hang + 3 Toe2Ropes

Video courtesy of CrossFit Invictus.

Core stability and the ability to bring your legs high on the rope will be game-changers for today’s rope climbs inside the WOD.  Use these sets to rep the rope climbing technique down.

WOD:

For Time:

400M Run

20 Power Cleans (95/65)

3 Rope Climbs

60/50 Cal Row

3 Rope Climbs

20 Power Cleans

400M Run

Time Cap – 30 Min

Video courtesy of CrossFit HQ.

Today will be a grind, no way around that.  With it being a little “up & down the mountain” chipper, your strategy should be, tackle one component at a time.  Don’t get overworked over how much you have left, rather focus on what is right in front of you.  Accomplish it, and move on.

Scaling Options:

Run -> 500M row

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Rope Climb -> halfway up rope -> 2 Rope Walks per rope climb

Cool Down:

Barbell Forearm mash – 1 min per side

Banded OH Med Ball Stretch – 2 Min

Video courtesy of Barbell Shrugged

Don’t forget, this Thursday SSgt Jones will hold her Yoga class at 0700 and 1400 in the Community Commons (Bldg. 700).  Not only is the class free but the benefits are priceless! Click on the above pic to go to the sign-up page.

Warmup:

200M jog

10 Med Ball Squats

10 Over & Backs

10 Med Ball Press

10 Scap Pull Ups

10 Med Ball Thrusters

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

Barbell warmup – With an empty bar and hands in clean grip, perform 5 reps of: RDLs, (with bar on back) Back Squats, Elbow Rotations, (bring bar to front) Front Squats, Push Press, Thrusters

S/S/S:

EMOM for 8 Min:

Odd Min – 5 Thrusters (build in weight)

Even Min – 3 Kip Swings + 3 Kipping Pull Ups

Video courtesy of CrossFit HQ.

Our transition week will see us tackle some not-as-normally-used movements , but also visit a CrossFit benchmark (some would call THE benchmark), “Fran”, so to prep us for the WOD, take this EMOM to do two things. On the Thruster side of things, make the goal to go heavier in these sets of 5 than you plan on using in the WOD.  It will get the legs and torso ready for the pounding they are about to take.  Secondly, the Kip Swing to Kipping pull up complex will prep the back/arms/shoulders for the pull up load as well as get your body comfortable with the movement.

WOD:

“Fran”

21-15-9:

Thrusters (95/65)

Pull Ups

Time cap: 10 Min

Video courtesy of WOD Prep.For those newer to CrossFit, if there was an equivalent to hearing “how much you bench?” in a Globo gym, it’s “what’s your Fran time?” in CrossFit circles.  This benchmark is meant to wreck the body (in a good way) and push your limits. For some good pointers, check out the above video.

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Couch Stretch – 1 Min per side

Pic courtesy of Town of Victor, NY

The Combat PT Tent will be closed today in observance of Columbus Day/Indigenous People Day

Warmup:

2X:

200M jog

10 Kneeling Lat Stretch

10 Ring Rows

10 Cossack Squats

10 Alt Lunge

-then-

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows, if doing muscle ups, one muscle up, if doing burpee to pull up, one burpee to pull up (jumping or kipping)

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat

S/S/S:

Bulgarian Split Squat

5X5

Increase weight ea set

Compare to 14Aug2026

Video courtesy of Catalyst Athletics.

We’ll conclude re-test week with a last visit (this cycle) to Bulgarian Split Squats. You know the deal by now, aim to go heavier per set than you did on 14 Aug.

WOD:

In 2 Min, complete:

10 Walking Lunges

Max Reps – Pull Ups

-Rest 1 Min

Repeat for 6 Rounds

Score = Total Pull Ups

Video courtesy of CrossFit HQ.

Get through the walking lunges with a good enough pace to give you between 1:00 to 1:30 for pull ups.  Then, when on the pull up bar, think “manageable chunks.  That means, as soon as you start feeling fatigue in your grip on the bar, hop off, shake your arms out, and get back at it.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Don’t forget, Yoga at the Community Commons (Bldg 700) today at 0700 or 1400.  Click on the above pic to go to the sign-up page.

Warmup:

1:00 Echo Bike

Banded 7’s*

10 Squat2Stand

1:00 Ski Erg

5 Med ball Squats

5 Med Ball Thrusters

5 Wall Ball Shots

Super Squat Hip Sequence**

Videos courtesy of Mayhem Athlete and Mobility WOD.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

WOD:

For Time:

50/40 Cal Echo Bike

40 Wall Balls (20/14)

30/25 Cal Ski Erg

40 Wall Balls

50/40 Cal Echo Bike

Video courtesy of Misfit Athletics.

Approach this mini-chipper with a plan, folks!  Coming out too hot will lead to some misery on the back side of the WOD, so rather, find steady pacing on the bike and manageable chunks on the wall balls early on so when you hit those moves on the back side, you still have some juice left.

Scaling Options:

MB weight -> 14/10 -> as needed

Cool Down:

Leg Bleeds – 2 Min

Child’s Pose – 2 Min