Daily WOD

Workout of the day – Friday October 2nd

Matt — Thu, 01 Oct 2026 20:00:00 +0000

Workout of the day – Friday October 2nd Matt Thu, 10/01/2026 - 20:00

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

8x1 building to a heavy rep
Each heavy rep must be spotted by 2 other athletes (one on each side)

Gymnastics skills

Continue handstand push-up skill practice and aim to progress to a higher difficulty:
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups - 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups - use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups

Conditioning

12 min AMRAP:
10 wall ball lunges 20/14 lbs, 10/ ft. (5 per leg)
10 handstand pushups
10 burpees

EVF360

Part A

20 min to perform 3-4 rounds for load and quality:
1 min double KB front rack wall sit hold
10 per side single leg KB RDL
10 KB goblet hold kang squats
20 alternating DB plank pull throughs

Part B

12 min AMRAP:
10 wall ball lunges 20/14 lbs, 10/ ft. (5 per leg)
10 handstand pushups
10 burpees

Workout of the day – Thursday October 1st

Matt — Wed, 30 Sep 2026 20:00:00 +0000

Workout of the day – Thursday October 1st Matt Wed, 09/30/2026 - 20:00

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

In 10 min, build to a heavy sumo deadlift rep for the day (80-90% of your estimated 1RM).
-- then, 5x2 dead-stop sumo deadlifts (no touch and go), starting at around 80% and building as possible.
-- Between your sets of deadlifts, perform a set of 10 traveling pogo hops, aiming for as little contact on the floor

Conditioning

For time:
1,000m/800m row
40 ab-mat situps
750/600m row
30 ab-mat situps
500m/400m row
20 ab-mat situps
250m/200m row
10 ab-mat situps

Time cap: 18 min

EVF360

Part A

20 min alternating EMOM:
50 ft. broad jumps
10 double KB sumo deadlifts
10/8 cal ski
10 traveling pogo hops, aiming for as little contact on the floor (See demo video in notes)
10 double DB bent over rows

Part B

For time:
1,000m/800m row
40 ab-mat situps
750/600m row
30 ab-mat situps
500m/400m row
20 ab-mat situps
250m/200m row
10 ab-mat situps

Time cap: 18 min

Workout of the day – Wednesday September 30th

Matt — Tue, 29 Sep 2026 20:00:00 +0000

Workout of the day – Wednesday September 30th Matt Tue, 09/29/2026 - 20:00

Warm up

400m run, then 2 rounds of:
10 air squats
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 ring rows

Gymnastics benchmark

Level 1: 4 min AMRAP ring rows
Level 2: 4 min AMRAP pullups
Level 3: 4 min AMRAP chest to bar pullups
Level 4: 15 ring muscle ups for time
Level 5 (Rx): 30 ring muscle up for time

Time cap for level 4 & 5: 5 min

Endurance

24 min alternating EMOM (8 rounds):
Min 1: 200m run
Min 2: 10 burpee box jumps 24/20 in
Min 3: Barbell option: 1 clean & jerk complex at 75-80% of 1RM OR DB option: 1 DB complex 50/35 lbs

Clean & jerk complex: 1 power clean & jerk + 1 squat clean
DB complex: 1 double DB devil clean + 1 double DB cluster

UES strength

Warm Up

2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats

Back Squat

12 sets x 2 reps @ ~90%-95%
Goal: Begin at ~90% of 1RM & increasing weight each set if possible

Back Squat Accessories

3 Rounds (15mins)
3/leg Barbell Back Rack Reverse Lunge @ 30%-40% todays weight
8/leg Double DB Romanian Deadlifts @ 8 RPE
15 Hanging Strict Knee Raises

Workout of the day – Tuesday September 29th

Matt — Mon, 28 Sep 2026 20:00:00 +0000

Workout of the day – Tuesday September 29th Matt Mon, 09/28/2026 - 20:00

Warm up

400m run, then,
3 rounds, adding small weight increments between rounds:
3 power position power snatches
3 hang power snatches
3 power snatches
3 squat snatches

Snatch

Part A (5 min)
Snatch balance - 3x3
Stay light and be fast ans snappy - see points of performance in notes

Part B (7 min)
Hang squat snatches from below the knee - 3x3

Part C (7 min)
1 snatch high pull + 1 hang squat snatch from above the knee + 1 snatch high pull + 1 hang squat snatch from below knee - 3x[1+1+1+1]

Conditioning

3 rounds for time:
80 double unders
500m/400m row
20 double DB farmer's lunges 50/35 lbs (10/leg)
-- rest 1 min between each round
Time cap: 17 min

Scaling: 120 single unders or 1 min or double under attempts.

EVF360

Part A

18 min to complete 4 rounds for load and quality:
20 weighted glute bridges (plate or dumbbell on hips)
2 KB Turkish situps per side
1 minute low ring plank hold
100 ft. double KB banded overhead carries

Part B

3 rounds for time:
80 double unders
500m/400m row
20 double DB farmer's lunges 50/35 lbs (10/leg)
-- rest 1 min between each round
Time cap: 17 min

Scaling: 120 single unders or 1 min or double under attempts.

Workout of the day – Monday September 28th

Matt — Sun, 27 Sep 2026 20:00:00 +0000

Workout of the day – Monday September 28th Matt Sun, 09/27/2026 - 20:00

Warm up

2 min cardio of choice or 400m run, then, 3 rounds of:
10 walking lunges
20 sec dead hang
5 muscle cleans
5 front squats

Clean Complex

Part A
Every 2 min, for 3 rounds:
5 front squats at 105% of your complex max load from week 1
Alternatively, use 84% of your estimated 1RM front squat

-- 2 min transition

Part B
Every 2 min, for 5 rounds:
1 power clean + 1 hang power clean + 1 front squat + 2 hang squat cleans

Note: Today's complex is slightly more challenging than the benchmark from week 1. Refer to your load and test out a challenging weight

Conditioning

Every 4 min for 3 rounds:
10 handstand pushups
15 hang power cleans 75/55 lbs
20/16 cal row
15 hang power cleans 75/55 lbs
10 handstand pushups
-- rest the remainder of the interval

Scaling: perform pike pushups instead of HSPU.

EVF360

Part A

18 min alternating EMOM (3 rounds):
12/10 cal ski
10 double DB squat cleans 50/35 lbs
100 ft. double KB front rack carry 24/16 kg
16 alternating DB renegade rows 50/35 lbs
20 alternating single leg V-ups
Rest

Part B

Every 4 min for 3 rounds:
10 handstand pushups
15 Russian KBS 32/24 kg
20/16 cal row
15 Russian KBS 32/24 kg
10 handstand pushups
-- rest the remainder of the interval

Scaling: perform pike pushups instead of HSPU.

Workout of the day – Sunday September 27th

Matt — Sat, 26 Sep 2026 20:00:00 +0000

Workout of the day – Sunday September 27th Matt Sat, 09/26/2026 - 20:00

Warm up

3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses

Presses & Split Jerks

Part A
Behind the neck snatch grip shoulder press - 3x3
Part B
Split jerk - 5x3 at 75%-80% of C&J 1RM

Conditioning

EMOM until 45 thrusters are completed, 3 rounds cap:
18 toes to bars
50 double unders
Max double KB thrusters 24/16 kg
Rest

EVF360

Part A

5 supersets:
10 DB bench presses
10 lateral DB raises
20 alternating jumping lunges (10 per leg)

Time cap: 18 min

Part B

EMOM until 45 thrusters are completed, 3 rounds cap:
18 toes to bars
50 double unders
Max double KB thrusters 24/16 kg
Rest

Workout of the day – Saturday September 26th

Matt — Fri, 25 Sep 2026 20:00:00 +0000

Workout of the day – Saturday September 26th Matt Fri, 09/25/2026 - 20:00

Community WOD (EVF360 & Crossfit)

For max distance row, 30 min AMRAP:
1,500m/1,200m row
30 power clean 155/105 lbs or 90 double DB power clean 50/35 lbs
15 synchro burpees
1,500m/1,200m row
20 power clean 185/125 lbs or 60 double DB power clean 50/35 lbs
15 synchro burpees
1,500m/1,200m row
10 power clean 205/140 lbs or 30 double DB power clean 50/35 lbs
15 synchro burpees
Max distance row in the remaining time

ROW360

Part A

3 rounds for time:
1,000m/800m row
-- rest 1 min
500m/400m row
-- rest 30 sec
250m/200m row
-- rest 30 sec and go back to the top until you complete the 3 rounds

Time cap: 30 min

Part B

12 min ARMAP:
12/10 cal row
9 box jumps 24/20 in
6 American KBS 32/24 kg

Workout of the day – Friday September 25th

Matt — Thu, 24 Sep 2026 20:00:00 +0000

Workout of the day – Friday September 25th Matt Thu, 09/24/2026 - 20:00

Warm up

Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings

Box squats

5x3 building to a heavy set
The box should be for a squat at around parallel.

Gymnastics skills

Go back to the skill practice session on handstand push-up from past weeks:
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups - 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups - use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups

Conditioning

16 min alternating EMOM:
18 American KBS 24/16kg
12 handstand pushups
12/10 cal ski
50 ft. handstand walk OR 4 wall walks

Note: each minute should take 45 sec to complete. Adjust the reps and the movement accordingly. Scale the handstand pushups to an option practiced in the skill session prior.

EVF360

Part A

16 min to perform 3-4 rounds for load and quality:
30 sec per side single leg wall sit
10 double DB front rack tempo squats - tempo 33X1
10 double KB Russian swings

Note: tempo is 3 sec down, 3 sec pause at the bottom, fast up, 1 sec at full extension.

Part B

20 min alternating EMOM:
18 American KBS 24/16kg
12 handstand pushups or 12 deficit pushups (2 in)
12/10 cal ski
4 wall walks

Note: each minute should take 45 sec to complete. Adjust the reps and the movement accordingly. Scale the handstand pushups to an option practiced in the skill session prior.

Workout of the day – Thursday September 24th

Matt — Wed, 23 Sep 2026 20:00:00 +0000

Workout of the day – Thursday September 24th Matt Wed, 09/23/2026 - 20:00

Warm up

3 rounds:
30 sec cardio of choice
5 inch worms with pushups
10 single DB front raises (one hand on each bell)
10 per side single arm KBS

Sumo Deadlift

5x3, building to a challenging set for the day
-- after each set of deadlift, perform a set of 10 plyo skip jumps (5 per leg) for explosiveness

Conditioning

3 sets of 4 min AMRAP:
3 burpees
6 alternating single arm devil presses 50/35 lbs
12 wall ball lunges 20/14 lbs
-- 1 min rest between AMRAP, pick up where you left off

EVF360

Part A

16 min alternating EMOM:
100 ft. plyo skip jumps
20 alternating KB gorilla rows
10/8 cal row
10 strict hanging knee raises

Part B

3 sets of 4 min AMRAP:
3 burpees
6 alternating single arm devil presses 50/35 lbs
12 wall ball lunges 20/14 lbs
-- 1 min rest between AMRAP, pick up where you left off

Workout of the day – Wednesday September 23rd

Matt — Tue, 22 Sep 2026 20:00:00 +0000

Workout of the day – Wednesday September 23rd Matt Tue, 09/22/2026 - 20:00

Warm up

400m run, then 2 rounds of:
5 per side bottom up KB half kneeling presses
5 ring rows
10 alternating single DB clean and jerks
5 single DB bent over rows per side

Endurance

Every 6 min, for 5 rounds, complete for time:
500m run (1 lap around the block)
5 ring muscle ups
10 clean and jerks 115/80 lbs or 15 double DB clean and jerks 50/35 lbs
5 ring muscle ups
-- rest the remainder of the interval

Scaling: Adjust the load to be able to perform the clean and jerks in 2 sets each round.
Adjust each set of ring muscle ups to 15 chest to bar pullups or 15 reps of a ""tough"" pulling movement option.

UES strength

Warm Up

2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats

Back Squat

4 sets x 8 reps @ 6/10 RPE

Back Squat Accessories

3-4 Rounds (20mins)
3/leg Barbell Back Rack Reverse Lunge @ 30%-40% todays weight
5/leg Double DB Box Steps
20 Prone Banded Hamstring Curls
10 Empty Barbell Overhead Sit-ups