WOD

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CrossFit WOD, August 11, 2025

August 10, 2025
CrossFit – Mon, Aug 11

Back Squat (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Metcon (Time)

2 Rounds For Time:

500/450m Row

10 Front Squats 115/85

15 Lateral Burpees Over Barbell

CrossFit WOD, August 9, 2025

August 8, 2025
CrossFit – Sat, Aug 9

Metcon (Time)

Partner WOD
3 Rounds For Time:
1,000m Run
30 Burpee Box Jump Overs (24″”/20″”)
50 Thrusters, 45 / 35 lb

* Run together, split reps

CrossFit WOD, August 8, 2025

August 7, 2025
CrossFit – Fri, Aug 8

Power Clean (3 cluster sets add weight each set)

3 Cluster Sets:

2 unbroken Power Cleans

-Rest 0:15-

2 unbroken Power Cleans

Rest 2-3 minutes between sets

Barbell 75-80% of 1 RM

Build in weight

Metcon (AMRAP – Reps)

3 x 2:00 Intervals:

5 Hang Power Cleans 165/115

max calorie row

Rest 2 minutes

3 x 2:00

200m Run

max deadlifts 165/115

score is total calories + deadlifts

CrossFit WOD, August 7, 2025

August 6, 2025
CrossFit – Thu, Aug 7

Metcon (AMRAP – Reps)

On the minute x 25

Minute 1-2 Bike (recovery pace)

Minute 3: T2B

Minute 4: Single DB Devil Press 50/35

Minute 5: Shuttle Run 5 matts down 5 matts back = 2 reps

Score is Sum total of lowest round of T2B + Devils Press + Shuttle Runs

CrossFit WOD, August 6, 2025

August 5, 2025
CrossFit – Wed, Aug 6

Floor Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2)

2 x5 (80%)

2 x3 (85%)

1 x 2+ (90%) if you can keep good form go for more than 2

Metcon (Time)

4 Rounds

10 DB Floor Press 50/35

15 Strict Pull-ups

Directly Into…

4 Rounds

20 DB Reverse Lunges 50/30

30 Max AbMat Sit-ups

CrossFit WOD, August 5, 2025

August 4, 2025
CrossFit – Tue, Aug 5

Shoulder Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2)

2 x5 (80%)

2 x3 (85%)

1 x 2+ (90%) if you can keep good form go for more than 2

Metcon (Time)

Partner WOD For Time

4 Rounds:

30 Box Jumps or Step ups 24/20″

30 Hang Power Snatch 95/65

30/20 Calorie Echo Bike

CrossFit WOD, August 4, 2025

August 3, 2025
CrossFit – Mon, Aug 4

Back Squat (2 x5, 2 x3, 1 x 2+)

2 x5 (80%)

2 x3 (85%)

1 x 2+ (90%) if you can keep good form go for more than 2

Metcon (AMRAP – Reps)

3 x 5:00 intervals:

500/450m Row

25 Burpees

Max Front Squats in remaining time, 115/85

-Rest 2 minutes between intervals

your goal is to have at least 1 minute on the front squats aiming for 15 reps per round

target score is 45-75

CrossFit WOD, August 3, 2025

August 2, 2025
CrossFit – Sun, Aug 3

H Y R O X (Time)

1 MILE RUN

100m Farmers Carry 32/24kg

800m RUN

30 Burpee Box Step ups

600m RUN

30 Wallballs 20/14

400m Run

30 Lunges with the wallball 20/14

200m Run

1000m Ski Erg

CrossFit WOD, August 2, 2025

August 1, 2025
CrossFit – Sat, Aug 2

Metcon (AMRAP – Reps)

Partner
AMRAP 20:
P1: 15 T2B + 15 Thrusters
P2: Max Calorie Bike

* Switch Stations When P1 Finishes

Score: Total Bike Calories

– Goal is for the T2B and thrusters to take 2 minutes or less. You’ll switch when P1 finishes the 30 total reps.
– Intended Intensity: RPE 6-7
– Target Loading: Light (35-45%)
– Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
– Target Score: 250-400 Calories

CrossFit WOD, August 1, 2025

July 31, 2025
CrossFit – Fri, Aug 1

Shoulder Press (Build to a heavy single)
Metcon (Time)

1,000/900m Row

4 Rounds:

5 S2OH

20 DU

750/675m Row

3 Rounds

5 S2OH

20 DU

500/450m Row

2 Rounds:

5 S2OH

20 DU

250/225m Row

1 Round

5 S2OH

20 DU

Barbell ADV RX 115/85 RX 95/65

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