Daily WOD

Workout of the day – Monday August 17th

Matt — Sun, 16 Aug 2026 20:00:00 +0000

Workout of the day – Monday August 17th Matt Sun, 08/16/2026 - 20:00

Warm up

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

Bench Press

Every 90 sec for 10 sets
1 bench press
The 'rule' for today is that you may not decrease the load as you build. Once you have increased, you must stick with it, but no fail.

Conditioning

12 min AMRAP ladder:
10/8 cal row
1-2-3-4... power cleans 185/125 lbs

Scaling: Adjust the load to about 70% of your clean 1RM

EVF360

Part A

5 rounds for max reps:
Max unbroken set of double DB bench presses 50/35 lbs
Max distance unbroken double KB farmer's carry 24/16 kg

Part B

12 min AMRAP ladder:
10/8 cal row
1-2-3-4... double KB cleans 24/16 kg

Workout of the day – Sunday August 16th

Matt — Sat, 15 Aug 2026 20:00:00 +0000

Workout of the day – Sunday August 16th Matt Sat, 08/15/2026 - 20:00

Warm up

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

Deadlift + Pulling Strength

Part A1 - Deadlift 7x2, building to 85%+
Part A2 - Weighted ring rows 7x5

Conditioning

3 rounds for time:
400m run
15 power snatches 75/55 lbs
10 double DB box steps over 50/35 lbs, 24/20 in

Time cap: 16 min

EVF360

Part A

5 rounds for quality and load:
8 per leg Bulgarian split squats
8 weighted ring rows
8 double DB deadlifts
30 sec double KB front rack march steps

Time cap: 20 min

Part B

3 rounds for time:
400m run
20 alternating DB snatches 50/35 lbs
10 double DB box steps over 50/35 lbs, 24/20 in

Time cap: 16 min

Workout of the day – Saturday August 15th

Matt — Fri, 14 Aug 2026 20:00:00 +0000

Workout of the day – Saturday August 15th Matt Fri, 08/14/2026 - 20:00

Community WOD (EVF360 & Crossfit)

In teams of 2, for time, one partner working at a time [except the run]:
3 rounds of:
30/24 cal row/ski
10 bear complexes
-- then 3 rounds of:
400m run [together]
20 deadlifts
-- then 3 rounds of:
30/24 cal row/ski
30 toes to bars

Time cap: 35 min

Bear complex:
With barbells: load 135/95 lbs - 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 shoulder to overhead
Bear complex:
With dumbbells: load 2x50/35 lbs - 1 DB power clean + 2 devil presses
Deadlifts: BB: 225/155 lbs / DBs: 2x50/35 lbs

ROW360

Part A

For time:
3,000m/2,400m row
30 burpees over erg
3,000m/2,400m row
Time cap: 30 min

Part B

For time:
45/36 cal row buy in , then:
15-12-9 reps of:
Hand release pushups
Single arm DB hang clean and jerks 50/35 lbs
Cash-out: 45/35 cal row

Time cap: 13 min

Workout of the day – Friday August 14th

Matt — Thu, 13 Aug 2026 20:00:00 +0000

Workout of the day – Friday August 14th Matt Thu, 08/13/2026 - 20:00

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 82.5% across
Part B: Split jerk (from rack) 5x3 at 82.5% 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

Every 3 min for 4 rounds, each for time:
50 double unders
5 thrusters 135/95 lbs
5 wall walks

Goal: finish each round in ~90 sec

EVF360

Part A

4 rounds for load and quality:
10 double KB front rack squats
10 "push press" wall balls
Max distance broad jumps in 3 jumps

Time cap: 16 min

Part B

For time:
1,000m/800m row
100 double unders
50 KB goblet squats 24/16 kg
50 single KB shoulder to overheads 24/16 kg
100 double unders
10 wall walks

Time cap: 20 min
Note: switch arm as desired on the shoulder to overheads

Workout of the day – Thursday August 13th

Matt — Wed, 12 Aug 2026 20:00:00 +0000

Workout of the day – Thursday August 13th Matt Wed, 08/12/2026 - 20:00

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 2 shoulder presses followed with 2 push presses
Build to a heavy superset, heavier than last week, with the same load on both lifts within a superset

Conditioning

16 min alternating EMOM:
10 handstand pushups (Rx+ wall facing)
10 box jumps 24/20 in
10 pullups
10 double Russian KBS 24/16 kg

EVF360

Part A

4 rounds for load and quality:
10 bent over DB rear flyes
5 per side KB/DB Turkish situps
10 double DB shoulder presses
20 sec per side Copenhagen plank hold

Time cap: 18 min

Part B

16 min alternating EMOM:
10 handstand pushups (Rx+ wall facing)
10 box jumps 24/20 in
10 pullups
10 double Russian KBS 24/16 kg

Workout of the day – Wednesday August 12th

Matt — Tue, 11 Aug 2026 20:00:00 +0000

Workout of the day – Wednesday August 12th Matt Tue, 08/11/2026 - 20:00

Warm-up & skills

400m run, then 2 rounds of
10 banded pullaparts
10 alternating cossack squats (assisted with rig if needed)
10 squat jumps
5 muscle clean and press (light DB or empty bar)

Gymnastics skills and strength

12 min to perform 2 sets at each station:
1 min of ring muscle up practice OR band assisted ring muscle up transitions
10 pronated grip DB bench row
15-20 strict/weighted hanging knee raises

Endurance

3 rounds of 8 min AMReps with buy-in:
Buy-in: 500m run (1 lap around the block)
-- then in the remaining time, AMRAP:
5 clean and jerks [BB: 135/95 lbs, DBs: 2x50/35 lbs]
15 wall balls 20/14 lbs, 10/9 ft.
-- Rest 2 min between rounds

Goal: 3+ rounds of the AMRAP each time

UES strength

Warm Up

2 Rounds
5/side Spiderman Lunge & Rotation
10/leg Double DB Farmer Front Foot Elevated Reverse Lunge
20 Russian KB Swings
Back Squats:
1st Round: 5 reps @ 50% 1RM - LIGHT
2nd Round 5 reps @ 60% 1RM
Back Squats Warm Up Sets:
5 reps @ 70% 1RM - LIGHT
2 reps @ 80% 1RM - LIGHT

Back Squat

10 sets x 3 reps @ 85%-90%
Goal: Begin at 85% of 1RM & increasing weight each set to finish at 90%.

Back Squat Accessories

3 Sets
10/leg Double DB Front Rack Reverse Lunge Steps
-30sec Rest-
20 Barbell Weighted Calf Raises
-90sec-2min Rest-

Accessories

Every 3:00min for 3 Rounds:
30 Weighted Russian Twist
30sec/side Side Plank

Workout of the day – Tuesday August 11th

Matt — Mon, 10 Aug 2026 20:00:00 +0000

Workout of the day – Tuesday August 11th Matt Mon, 08/10/2026 - 20:00

Warm up

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

Overhead Squats

6x3, building up to a challenging set for the day
Time cap: 18 min

Conditioning

16 min alternating EMOM:
100 ft. double KB banded overhead carries
12/10 cal ski erg
16 alternating double DB Farmer's lunges (8/leg)
12 plate ground to overheads

Note: Choose a load that is challenging but enable to complete all movements in about 45-50 sec.

EVF360

Part A

5 rounds for load and quality:
5 single DB overhead squats per arm - scale to plate overhead squats
5 per side single KB suitcase deadlifts
10 rower pike ups
10 plate raise squats

Time cap: 20 min

Part B

16 min alternating EMOM:
100 ft. double KB banded overhead carries
12/10 cal ski erg
16 alternating double DB Farmer's lunges (8/leg)
12 plate ground to overheads

Note: Choose a load that is challenging but enable to complete all movements in about 45-50 sec.

Workout of the day – Monday August 10th

Matt — Sun, 09 Aug 2026 20:00:00 +0000

Workout of the day – Monday August 10th Matt Sun, 08/09/2026 - 20:00

Warm up

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

Bench Press

Every 2 min for 8 rounds:
2 bench presses
Build up to a heavy set of 8 for the day. Aim for about 85-90% of estimated 1RM

Conditioning

15 min AMRAP:
400m run
15 pullups
6 power cleans 135/95 lbs

Goal: 3.5 rounds

EVF360

Part A

8 rounds, not for time:
5 DB bench presses
10 abmat situps
10/8 cal row AFAP

Time cap: 18 min

Part B

15 min AMRAP:
400m run
15 pullups
6 double KB cleans 24/16 kg

Goal: 3.5 rounds

Workout of the day – Sunday August 9th

Matt — Sat, 08 Aug 2026 20:00:00 +0000

Workout of the day – Sunday August 9th Matt Sat, 08/08/2026 - 20:00

Warm up

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

Deadlift + Pulling Strength

Part A1 - Deadlift 6x3, building to 80%+
Part A2 - Weighted pullups 5x3 (or weighted ring rows) - build from last week

Conditioning

3 rounds for time:
25/20 cal row
15 ring dips
5 power snatches **

Power snatch weight increase each round: round 1: 95/65 lbs, round 2: 135/95 lbs, round 3: 155/105 lbs

Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.
Time cap: 16 min

EVF360

Part A

5 rounds for quality and load:
20 alternating cossack squats (10/leg)
5 per leg single leg box jumps
per leg double KB single leg Romanian deadlifts
100 ft. per side single KB farmers' carry

Note: for single leg box jumps, use a small box or stack a few crash pads
Time cap: 20 min

Part B

3 rounds for time:
25/20 cal row
15 ring dips
5 devil presses 50/35 lbs

Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.
Time cap: 16 min

Workout of the day – Saturday August 8th

Matt — Fri, 07 Aug 2026 20:00:00 +0000

Workout of the day – Saturday August 8th Matt Fri, 08/07/2026 - 20:00

Community WOD (EVF360 & Crossfit)

In teams of 2, for time:
200 double unders
20 shoulder to overheads 155/105 lbs or 40 double DB shoulder to overheads 50/35 lbs
20 burpee box jumps over 24/20 in
20 power cleans 185/125 lbs or 40 double DB power cleans 50/35 lbs
20 bar muscle ups or 40 pullups
20 power cleans 185/125 lbs or 40 double DB power cleans 50/35 lbs
20 burpee box jumps over 24/20 in
20 shoulder to overheads 155/105 lbs or 40 double DB shoulder to overheads 50/35 lbs
200 double unders

Time cap: 32 min

ROW360

Part A

For time:
4,000m/3,200m row
-- 1 min rest
2,000m/1,600m row
-- 1 min rest
1,000m/800m row

Part B

12 min alternating EMOM:
Max distance 'arms-only' rowing
12 weighted V-ups (plate in hands)
16 KB goblet lunges 24/16 kg