Warm up

3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run

Front Squat + Split Jerk

Part A - Front squat 5x3 at 80% across 
Part B: Split jerk (from rack) 5x3 at 80% of C&J 1RM across
Note: use the SugarWOD app to estimate your most recent 1RM, or refer to 12/29/2025 for front squat, or 9/4/2025 for C&J

Conditioning

For time:
10-9-8-...-2-1
Double DB front squats 50/35 lbs
Burpees over the DBs
Ab-mat situps

Warm up

3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press

Strict Press & Push Press

6 supersets of 3 shoulder presses followed with 3 push presses
Build to a heavy superset, with the same load on both lifts within a superset

Conditioning

Warm-up & skills

3 rounds:
250m row
5 inch worms with pushups
5 strict handing knee/leg raises

Gymnastics skills and strength

12 min alternating EMOM 
8-12 DB bench row AHAP with  sec hold at the top
8-12 strict box dips (Scale up with strict ring dips)
12 leg pikes over object

Scaling options: feet supported or band supported box dips
Note: to set up the bench row, stack a couple of 45 lbs plates and place one side of the bench on them to incline it.

Warm up

3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides

Paused overhead Squats

5x4, with 5 sec pause at the bottom
Aim for a load of about 80%+ of last week's top set of 4

Conditioning

4 rounds for time:
25 wall balls 20/14 lbs, 10/9 ft.
50 double unders
25 Russian KBS 32/24 kg

Time cap: 18 min

EVF360

Part A

Warm up

3 rounds of:
10 band pull-aparts
10 scap pushups
200m run
10 PVC pass-throughs

Bench Press

Every 2:30min for 6 rounds:
3 bench presses
Build up to a heavy set of 3 for the day. Aim for about 80-85%of 1RM

Conditioning

Crossfit Benchmark - "DT"
5 rounds for time:
12 deadlifts 155/105 lbs
9 hang power cleans 155/105 lbs
6 shoulder to overheads 155/105 lbs

Time cap: 14 min

Warm up

3 rounds of:
10 KB deadlifts
10 good mornings
200m row

Deadlift + Pulling Strength

Part A1 - Deadlift 5x4, building to 75-80%
Part A2 - Weighted pullups 5x3 (or weighted ring rows)

Conditioning

For time, 21-15-9 reps of:
Box jump overs 24/20 in
Thrusters 95/65 lbs
Ab-mat situps

Time cap: 14 min

EVF360

Part A

Community WOD (EVF360 & Crossfit)

For time, in teams of 2, one partner working at a time, except the run:
100/80 cal row
100 shoulder to overheads
800m run (together)
80 power snatches
60/48 cal row
60 front rack lunges
400m run (together)

Time cap: 32 min
BB: 75/55 lbs, DBs: 2x40/25 lbs

ROW360

Part A

4 rounds for time:
2,000m/1,600m row
-- 1 min rest

Part B

Warm up

3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run

Front Squat + Split Jerk

Part A - Front squat 5x3 at 77.5% across 
Part B: Split jerk (from rack) 5x3 at 77.55% of C&J 1RM across
Note: use the SugarWOD app to estimate your most recent 1RM, or refer to 12/29/2025 for front squat, or 9/4/2025 for C&J

Conditioning

12 min alternating EMOM:
12/10 cal row
12/10 cal ski/bike
8 double DB box steps over 24/20 in, 50/35 lbs

Warm up

3 rounds of:
10 banded shoulder dislocates / passthroughs
10 scap pushups
200m row
10 empty-bar strict press

Strict Press & Push Press

Part A - Strict press 6x3 building to a heavy set
Part B - Push press 4x3 building to a heavy set, starting around 75% of your most recent clean & jerk max (9/4/2025)

Conditioning

4 rounds for time:
200m run
10 burpees
5 power snatches 115/80 lbs

Time cap: 16 min

Warm-up & skills

2 rounds:
200m run
5 inch worms with pushups
10 PVC pass-throughs