Month: October 2026

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Find a partner and get ready to work!

WOD: Halloween Partner WOD

Run 400 meters as a group of 4

Pair 1: Zombies

“Walk Like the Dead” (30 Wall Walks)

“Grave Busters” (60 Burpees)

“Brain Toss” (60 Wall Balls) (20/14)

“Bloody Bars” (60 Pull Ups)

Pair 2: Defenders

“Haul off the Dead” (200 Meter Partner Carry)

“Fire Breathers” (200 Double Unders)

“Jump High or Die” (100 Box Jumps) (24/20)

“Skull Crushers” (100 Slam Balls) (30/20)

*Switch WODs when both pairs are finished.

Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.

In teams of 4, pair off into 2 sets of partners.

Each pair will perform both runs and both parts of the WOD.

Score is the time to complete all work.

Stimulus/Focus: Have fun with friends! Masters: WB (14/10); SB (20/15); Step Ups on Box

Cool Down: Team Choice

Warm up: Coach’s Choice

Strength/Skill: Get Ready to Work!

WOD: CHAD

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.

Stimulus/Focus: Chad time! This should be a mental and physical grind. The workout is meant to bring awareness to suicide and its reality in our community. Take it on with your CFB family.

Cool Down: Athlete’s Choice

Warm up: Coach’s Choice

Strength/Skill: Floor Press

10 x 2

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (15 Minute Time Cap)

21-18-15-12-9

Dumbbell Floor Press (50/35)(35/20)

Hand Release Push Ups

Stimulus/Focus: This will be extremely taxing on the chest, triceps, and shoulders. Complete work in small sets to avoid muscular failure. The weight should be heavy.

Cool Down: 3 Rounds

100 Meter Row

5 Chest to Bar Pull Ups

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 1

Stimulus/Focus: Spend 15 minutes finding a heavy single.

Metcon: 10 Minute EMOM

1 Split Jerk (90% from today’s heaviest)

Stimulus/Focus: This EMOM forces you to lift heavy quickly. If you miss a lift you can reattempt it within the minute. You can only click RX if you use a true 90% and make all 10 lifts.

WOD: 15 Minute AMRAP

100 Meter Run

10 Ground to Overhead (45/25)(25/15)

10 Weighted Ab Mat Sit Ups (45/25)(25/15)

Stimulus/Focus: Push hard on the run. Go unbroken on the movements. Aim for 10 rounds. You can finish the run if you get out the door before time is called. It will count as 1 rep.

Cool Down: Tabata Standing Oblique Twists (45/25)(25/15)

Warm up: Coach’s Choice

Strength/Skill: Snatch

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 5 RFT (20 Minute Time Cap)

200 Meter Farmer’s Carry

20 Kettlebell Hang Snatches

*10 Left/10 Right

10 Goblet Lunges

*One kettlebell for all movements: (1.5/1)(1/25#)

Stimulus/Focus: This will be a grind. Just keep moving. Take shorts breaks when needed.

Cool Down: 3 Rounds

10 V-Ups

20 Russian Twists

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Handstand Skill Work: Spend 10 minutes working the skill.

WOD: Walking Cindy-20 Minute AMRAP

5 Pull Ups

10 Strict Push Ups

15 Air Squats

25′ Handstand Walk

Stimulus/Focus: This is Cindy with a twist! Complete a round of Cindy and follow it with 25′ of handstandwalking! Aim for 12 rounds.

Cool Down: 400 Meter Run

Warm up: Coach’s Choice

Strength/Skill: Deadlift

2 x 2 x 2 x 2 x 2

Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (25 Minute Time Cap)

21-18-15-12-9-6-3

Row Calories

Box Step Ups (24/20)*Masters may step up. Everyone must step down.

Double Unders

Deadlifts (135/95)(95/65)

Stimulus/Focus: Pull hard on the rower, complete the deadlifts unbroken or in quick singles, and go unbroken on the double unders and step ups.

Cool Down: 3 Rounds

5 Barbell Rollouts

20 Mountain Climbers

Warm up: Coach’s Choice

Strength/Skill: Review clean and jerks-all styles

WOD: For Time (15 Minute Time Cap)

10 shuttle runs

15 clean and jerks

10 shuttle runs

12 clean and jerks

10 shuttle runs

9 clean and jerks

10 shuttle runs

9 clean and jerks

*One shuttle run is 25 feet down and 25

feet back.

*RX: (135/95)(95/65)

Stimulus/Focus: This is one of the CrossFit Service Cup workouts. It combines speed and strength. Push hard on the shuttle runs and complete the clean and jerks in quick singles or big sets of touch and go reps. The weight is moderate.

3 Minute Time Cap: Clean and Jerk

1 x 1

Stimulus/Focus: At the 15 minute time cap, establish a 1 RM clean and jerk in 3 minutes. You can use any style clean and any style jerk. Add result

Cool Down: 3 Rounds

5 Strict Push Ups

10 Air Squats