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

Warm up

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

Overhead Squats

Every 3 min for 5 sets: build to a heavy set of 4 overhead squats
Refer to last week's set of 5

Conditioning

15 min alternating EMOM:
10 toes to bars
10 double KBS 24/16 kg
5 sandbag to shoulders AHAP

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 5 rounds:
4 bench presses
Build up to a heavy set of 4 for the day

Conditioning

Crossfit Games - Event 10
4 rounds for time:
500m run (1 lap around the block)
10 hang squat cleans 155/105 lbs

Time cap: 20 min

EVF360

Part A

Warm up

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

Deadlift + Pulling Strength

Part A1 - Deadlift 5x5, building up to 75% (increase from last week)
Part A2 - Double DB bent over rows 5x10

Conditioning

For max reps:
Tabata row calories
-- rest 1 min
Tabata pushups
-- rest 1 min
Tabata American KBS 24/16 kg
-- rest 1 min
Tabata box jumps over 24/20 in
-- rest 1 min
Tabata plate V-ups

Community WOD (EVF360 & Crossfit)

30 min partner AMRAP**, one partner working at a time except for the run:
5 deadlifts
5 hang power cleans
5 front squats
5 shoulder to overheads
5 back squats
** at 0:00, 10:00 and 20:00, run 800m

Note: Barbell: 95/65 lbs, DBs: 2x40/25 lbs. If dumbbells are used, both squatting movements are front rack squats.

ROW360

Part A

For time:
7,000m/5,400m

Part B