Empower Weekly WOD: Week Beginning December 15th 2025

Monday, December 15th 2025

5 Rounds:
20 Wall Balls @14/20lbs
10 Deadlifts @155/225lbs

Your wall ball and deadlift loads should be at a weight that would allow you to complete an unbroken set while fresh. During the workout, it will be to your strategic advantage to break up the sets. Do not rush the deadlift. Once again, we will focus on the danger zone of the first pull of the deadlift from the ground to the knees in order to increase your safety.

Tuesday, December 16th 2025

5 Rounds
25 Kettlebell Swings @1.5/2 pood
25 GHD Sit Ups
25 Back Extensions
25 K2E

This is a big one. A time cap may be required. Share the GHDs. Mind your midline and your hand health.

Wednesday, December 17th 2025: Make Up Day

See Previous WODs

Thursday, December 18th 2025

2015 SQT
3 Rounds
10 Ground to Overhead @65/95lbs
200m Shuttle Sprint (4x50m)

For the shoulder to overhead you can use a clean & jerk or snatch. This is a sprint workout, you should select a weight that allows you to complete all 10 reps unbroken. The sprint distance is a bit tricky with the layout of our block. I recommend just running a straight 200m (to the adolescent tree), rather than a shuttle.

Friday, December 19th 2025

HeroWOD Murph

1 Mile Run
Then (in any order):
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

HeroWOD Murph, the original CrossFit HeroWOD named in honour of Medal of Honour Navy SEAL Michael Murphy. His story was made famous in the movie Lone Survivor starring Mark Wahlberg but his life and death have been celebrated by the CrossFit community worldwide since long before then.

There are certainly some heroes among you but, due to the one hour time constraints of group classes, it might be a good idea to team up and split the runs and the in-gym movements in order to get through in a reasonable time.

Oh yes, traditionally, Murph is done wearing a weight vest. This might be okay if you are a fit 20 year old but if you are an older athlete or struggling with joint or connective tissue injuries, you may want to consider carefully before adding weight to high impact movements like running and kipping pull ups.

Saturday, December 20th 2025

HeroWOD Spice

Part A
3 rounds:
1 min C2B Pull Ups
1 min DU

3 min Rest

Part B
6 min AMRAP
10 Alt DB Snatch @35/50lbs
10 Lateral Burpees Over DB

Half the class will begin at Part A (half of those people will start with C2B, the other half with DU), the other half will start with Part B. After a 3 minute break, athletes will switch to complete the other half of the WOD.

Scoring for Part A is total C2B completed x total DU completed.

Scoring for Part B is total reps completed.

Your score is the sum of Part A + Part B

A note about heroes: Spice worked really hard to develop her double unders and her chest-to-bar pull ups, this is your chance to work hard too. Don’t take the easy way out. We’ve time capped Part A specifically to encourage you to try. Even if you only squeeze out one or two, it is worth the effort. That is how Spice started. Progress is a result of determined effort. Heroes challenge themselves to be better. It is not the score that counts but your effort!

Sunday, December 21st 2025

2015 Moving Day

Move 700lbs of odd objects 50m and back.

Kegs, sandbags, plates, Farmer’s Carry Bars. It’s a fun day!