CrossFit WOD, July 21, 2025
CrossFit – Mon, Jul 21 Back Squat (6×3 work between 85-90% same weight for all sets) 6×3 work between 85-90% same weight for all sets
CrossFit WOD, July 21, 2025 Read More »
CrossFit – Mon, Jul 21 Back Squat (6×3 work between 85-90% same weight for all sets) 6×3 work between 85-90% same weight for all sets
CrossFit WOD, July 21, 2025 Read More »
CrossFit – Sat, Jul 19 Metcon (AMRAP – Rounds and Reps) Partner WODAMRAP 30: 5 Deadlifts10 Box Jumps 12/9 Calorie Echo Bike Switch After: 400 Meter Run * P1: Run * P2: AMRAP of Deadlifts/Box/Bike* Switch After 400 Meter Run * Pick up Where Partner Left Off
CrossFit WOD, July 19, 2025 Read More »
CrossFit – Fri, Jul 18 Shoulder Press (3 x 2 85-90%) 3 x 2 85-90% same weight all 3 sets 1 Big drop set 15-30 reps at 50% Metcon (Time) For Time: 10 V-ups 30 Single DB Devils Press 20 Star Fish 20 Single DB Devils Press 30 Sit-ups 10 Double DB Devils Press Cash-out
CrossFit WOD, July 18, 2025 Read More »
CrossFit – Thu, Jul 17 Metcon (Time) 5 Rounds For Time: 5 Thrusters 115/85 10 Bar Facing Burpees 15 T2B Extra Work (Checkmark) 50-40-30-20-10 Calories any machine DU
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CrossFit – Wed, Jul 16 Front Squat (3 x 2 85-90% same weight all 3 sets) 3 x 2 85-90% same weight all 3 sets 1 Big Drop Set: 15-30 reps at 50% Metcon (Time) 4 Rounds For Time: 500m Row 50 Air Squats 5/3 Ring MU ADV RX 5/3 Ring MU RX 5 Bar
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CrossFit – Tue, Jul 15 Split Jerk (5 x 2 85%) 5 x 2 85% same weight across
CrossFit WOD, July 15, 2025 Read More »
CrossFit – Mon, Jul 14 Back Squat (4×4 (3 second descent work between 70-75%)) 4×4 (3 second descent work between 70-75%) Metcon 3 Rounds 10 double DB step ups 50/35
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CrossFit – Sat, Jul 12 This Sunday, July 13th at 9:30am Join us at West Port Swim Club 9:30am for a swim interval workout combined with body weight movements. Thank you Willie for allowing us to do this. Metcon (Time) Partner WOD 5 Rounds For Time 20 Front Squats 95/65 20/16 Calorie Echo Bike 20
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CrossFit – Fri, Jul 11 Shoulder Press (3 x 3 80-85% same weight across) 3 x 3 80-85% same weight across 1 big drop set: 15-30 reps 50% Metcon (Time) Partner 40-30-20-10 Calorie Echo Bike Push-ups C2B
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CrossFit – Thu, Jul 10 Metcon (AMRAP – Rounds and Reps) AMRAP 30: 20 V-UPS 15/12 Calorie Row 100m Farmers Carry 15/12 Calorie Row 20 Alt. DB Snatches DB 50/35
CrossFit WOD, July 10, 2025 Read More »