08.16.2025

Shown Below is our CrossFit class programming.

To view our Fortitude Fitness Boot Camp & Untamed Sport programming, use the SugarWOD app!

Search for “CrossFit Untamed" and our passcode is "wildones".

WOD

IN TEAMS OF 2

AMRAP x 30 MIN

30 Cal Row

30 KB Swings (53/35) SYNC

30 Cal Row

30 Burpee Box Jump Over 24/20” IGYG

30 Cal Row

30 C2B Pull-Ups SYNC

30 Cal Row

30 Single KB Box Step Ups (53/35) IGYG

08.15.2025

Shown Below is our CrossFit class programming.

To view our Fortitude Fitness Boot Camp & Untamed Sport programming, use the SugarWOD app!

Search for “CrossFit Untamed" and our passcode is "wildones".

STRENGTH

MIN 1-5 | BUILD TO 5 REP MAX STRICT PRESS

MIN 6-7 | 5 Reps @95% of 5 RM

MIN 8-9 | 5 Reps @90% of 5 RM

MIN 10-11 | 5 Reps @85% of 5 RM

WOD

3 RDS FOR TIME | 18 TC

80 Double Under

400m Run

20 Toes-to-Bar

10 Dual DB Clean & Jerks

(Rest 1 min btw rounds)

RX+ | 70/50

RX | 50/35

INT | 35/20

08.14.2025

Shown Below is our CrossFit class programming.

To view our Fortitude Fitness Boot Camp & Untamed Sport programming, use the SugarWOD app!

Search for “CrossFit Untamed" and our passcode is "wildones".

SKILL

LEVEL UP GYMNASTICS - WEEK 3

PART 1 | ALL LEVEL

EVERY 1:00 X 3 SETS

1 Jump to Hollow

1 Kip Lever

Rest 10s

1 Jumping bar Muscle up

PART 2 | RX

EMOM X 10

1 Jump to Hollow + 1-3 Bar Muscle Up

OPTION I

Assisted Bar Muscle Up

Banded Muscle Ups

OPTION II

EVERY 3 MIN X 3 SUPERSETS

1-5 Strict Pull-Ups

Rest 30s

5-10 TEMPO Ring Rows

(2020)

TEMPO =

2s = negative

0s = pause in bottom

2s = pull

0s = pause at the top


SCALING OPTION

Banded Strict Pull-Ups

WOD

3 SETS | FOR MAX REPS

2 MIN ON : 2 MIN OFF

X Deadlifts

X Hang Power Cleans

X Front Squats

*IN REMAINDER MAX

MAX Bike Erg

SET 1 | 12 Reps

SET 2 | 10 Reps

SET 3 | 8 Reps

RX+ | 135/95

RX | 115/80

INT | 95/65