09/30/2025
Here’s your workouts for the 2025 In-House Competition 😈 Which is your favorite?!
Here’s the breakdown for each division:
In-House
WOD 1A: “Can You Take Me Higher”:
In 8 minutes, Find Max (Combined) Weight (L3/L2/L1):
1 Clean + 1 Thruster + 1 Front Squat + 1 Jerk
WOD 1B: “With Arms Wide Open”
AMRAP8: You Go, I Go
5 Shoulder to Overhead
7 Front Squats
9 Toes to Bar
L3: 135/95 - Toes to Bar
L2: 95/65 - Alt. Toes to Bar
L1: 65/45 - Hanging Knee Raises
WOD 2: “Spin Cycle”
For Time (18 Minute Cap):
Splitting Reps with a Partner:
10 Wall Walks
20 Chest-to-Bar
30 Box Jump Overs
40 Alternating DB Sn**ches
50 Cal Bike
200 Double Unders
50 Cal Bike
40 Alternating DB Sn**ches
30 Box Jump Overs
20 Chest-to-Bar
10 Wall Walks
Wall Walks:
L3: 10” Line
L2: 25” Line
L1: Feet on the wall
Chest-to-Bar:
L3: Chest-to-Bar
L2: Pull-ups
L1: Ring Rows
Box Jump Overs:
L3/L2: 24”/20”, Jump required
L1: 24”/20”, Stepping allowed
DB Sn**ch:
L3: 50/35
L2: 35/25
L1: 25/15
Double Unders:
L3: Double Unders
L2/L1: Single Unders
WOD 3: “Rowing to our Grave”
E2MOM x 6
Burpees over the Rower
*In time remaining: Max Cal Row
Partners alternate full rounds
L3: 18-15-12 Burpees
L2: 15-12-9 Burpees
L1: 12-9-6 Burpees
FLOATER: “How to Save a Life”
6 Minute AMRAP:
Team Stretcher Carry (1 Lap)
*In time remaining: Sled Push for Distance
Stretcher Carry
L3: 45 # Bar + 25s
L2: 45 # Bar + 15s
L1: 35 # Bar + 10s
Sled Push
L3: 2x45(M)/1x45(F)
L2: 2x35(M)/1x35(F)
L1: 2x25(M)/1x25(F)
