Week of September 29th - October 4th, 2025
Monday
QOTD:
What would be the worst CrossFit movement to do naked?
Strength
A) 10:00 to Build to a 2 RM Clean and Jerk
B) 3 x 1 Split Jerk @ 5-10# Heavier than A
Metcon
10 Rounds For Time of:
12/10 Machine Calories
7 Burpees to Plate
7 Pull-ups
Rest 0:30
CAP: 22:00
Accessory/Extra
Seated Banded Rows
3 x 12
Tuesday
QOTD:
What do you wear on your feet within your own house?
Strength
Back Squats
12:00 to Build to a 3 RM
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
AMRAP for 7:00 of:
10 Alternating Dumbbell Snatches (50/35)
50’ Single Arm Overhead Walking Lunge
Accessory/Extra
Weighted Sit-ups
3 x 20
Wednesday
QOTD:
At what point of the class do you start your watch/activity tracker?
Strength
Snatches
12:00 to Build to a 2 RM
Then:
1 x 1 @ 95%
1 x 1 @ 90%
Metcon
3 Rounds For Time of:
10 Deadlifts (225/155)
75 Double-Unders
CAP: 9:00
Accessory/Extra
Plate Russian Twists
3 x 20
Thursday
QOTD:
What is a hot take or unpopular opinion that you have?
Metcon
EMOM for 28:00, Alternating Between:
8 Box Jumps (30”/24”)
12/10 Calorie Row
12 Kettlebell Swings (53/35)
Rest
Accessory/Extra
Unilateral Glute Bridges
3 x 10 Each Side
Friday
QOTD:
What is a pet peeve of yours that doesn’t bother other people?
Strength
Pause* Back Squats
Build to a 3 RM
*Pause 3 Seconds at the Bottom
Metcon
6 Rounds of 2:00 AMRAPs of:
15 Wall Balls (20/14)
10 Hang Power Cleans (95/65)
ME Toes to Bar in Time Remaining
Accessory/Extra
Medicine Ball Hamstring Curls
3 x 15
Saturday
QOTD:
What was your first car and what did you want your first car to be?
Metcon
For Time with a Partner of:
150 Shoulder to Overheads (95/65)
150 Burpees Over Partner
150 Machine Calories
CAP: 30:00
Accessory/Extra
Machine Intervals
5 Rounds of:
0:30 Work
0:30 Rest
