Introducing the Empower Weekly WOD

Let’s try something new. Now that we know the next 18 months of workouts in advance, we are going to test posting the whole week of programming at the start of each week (you’re welcome Moneypenny). The Monday blog post will be published each Sunday after Group Classes are finished and it will outline the workouts for the coming week (except the Saturday team WOD which will remain a surprise - we wouldn’t want your life to be too predictable now, would we?).

You may notice that our programming does not exactly match the original 2015 CrossFit HQ programming. WOD Father has been pre-testing the WODs and making alterations where it made sense to do so. In some instances we have changed workout order for better outcomes, in others we have made adaptations to better suit our space/equipment/time availability, and every now and then we have changed things to make the workout safer/better/less silly.

Please try not to pick and choose workouts. CrossFit only works if you follow the program. The workout you like least is probably the one you need the most!

Monday, June 28th 2025

HeroWOD Foo

13 Floor Presses @170lbs, then:

20 min AMRAP
7 C2B Pull Ups
77 Double Unders
2 Squat Clean Thrusters @170lbs
28 Sit Ups

Workout Notes:

Okay, despite the rather silly 13 floor press buy-in with no connection to the timer designed to frustrate group classes coaches, this was a fun WOD. The rep scheme was doable and the time domain was perfect. Yes, I think it is perfectly legit to use dumbbells instead of a barbell for your floor press and squat clean thruster but please use the same load for these two movements. With skipping and pull ups in the mix there is no room for every group class attendee to have two barbells or two sets of dumbbells.

Sidebar:

There are no good videos on Youtube about how to correctly set up a barbell floor press absent a rack so I found archived footage from Empower’s Dunbar location. If you follow the link, you will see Sandman in the foreground providing a great demo of how to get the barbell up off the ground.

Logistics:

Your coach will start the class with a count-up timer. When you complete your 13th floor press, check the time and give yourself 20 minutes from the time of your last floor press to the end of your workout. For example, I banged out 13 floor presses in 39 seconds so my 20 minute AMRAP started at 0:39 and finished at 20:39. You can record your finish time in your notes as a tie-break but your score will be how many rounds/reps you complete in the 20 minutes not including the floor press buy-in.

Tuesday, July 29th 2025 Make Up Day

Your choices will include:

1) HeroWOD Foo

(as above)

2) 5 Rounds:
100ft Handstand Walk
30 Alt Pistols

3) CrossFit Open WOD 15.1

9 min AMRAP
15 Toes to Bar
10 Deadlift
5 Snatches
@75/115lbs

This is the solo version of Saturday’s team WOD. The score is total reps (30 reps per round).

4) Make Up Day special

(Coaches choice)

No, I have no idea what The Touch is cooking up for you, I guess you’ll have to come to the gym to find out. A little mystery is a good thing.

Wednesday, July 30th 2025

Deadlift 5x5

A good, solid strength day! 5 sets of 5 deadlifts, the perfect way to get a few more personal bests on the board before the end of the month.

You should be aiming at about 80% of your 1 rep max on these sets. Score is total volume lifted.

Thursday, July 31st 2025

4 rounds:
50ft Double Kettlebell/Dumbbell Overhead Lunge @35/50lbs (1/1.5 pood)
25 GHD Sit Ups

Okay, this was originally programmed as a 135lb barbell overhead lunge but fitting that into our space is difficult even with only one person. The Kettlebell/Dumbbell version fits our space better but you must significantly reduce the loads because of the independent suspension that makes this much more taxing than the barbell version. For shoulder health, I recommend the kettlebells as they force your shoulders into their anatomically optimal position. Yellow and Green are the Rx’d loads in case you don’t speak in poods.

The GHD rep scheme is not too bad here. If you don’t feel comfortable going all the way back, going halfway hits the abs very effectively. I performed my GHD sit ups with my feet hooked into my tractor tire so I barely got below horizontal and my abs were lit up for days afterwards.

Friday, August 1st 2025

4 rounds:
400m Run
30 Hip Extensions

Hip extensions, not back extensions. Quick and easy. A nice light day after a few tough ones.

Saturday, August 2nd 2025

Come join us for a fun Saturday team WOD!

Sunday, August 3rd 2025

CrossFit Open WOD 15.2
From 0:00 - 3:00:
2 Rounds:
10 Overhead Squats (95/65)
10 Chest-to-Bar Pullups

From 3:00 - 6:00:
2 Rounds:
12 Overhead Squats
12 Chest-to-Bar Pullups

From 6:00 - 9:00:
2 Rounds:
14 Overhead Squats
14 Chest-to-Bar Pullups

From 9:00 - 12:00:
2 Rounds:
16 Overhead Squats
16 Chest-to-Bar Pullups

Continue this pattern until you are not able to complete all 2 rounds in the 3 minute window. Your score is total reps completed.

This one is a heartbreaker. If you finish the 40 reps of round 1 under the 3 minute time cap, you earn the right to move on to round 2. No one at Empower has yet made it to the third round but maybe you will be the first. Good luck!

So there is your week of programming. We hope that you like this format. See you in the gym.