WOD

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CrossFit WOD, June 27, 2025

CrossFit – Fri, Jun 27

Shoulder Press (Build to heavy Single)

Build to heavy Single

Metcon (Time)

5 Rounds For Time:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB S2OH

50 DU

250/200m Row

CrossFit WOD, June 26, 2025

CrossFit – Thu, Jun 26

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

50/35 Strict pull-ups or chin ups

100 Hand-Release Push-ups

150 Sit-ups

Every 3 minutes (Starting on 0:00):

3 Snatches, 115/85

RX 95/65

CrossFit WOD, June 25, 2025

CrossFit – Wed, Jun 25

Front Squat (4×8 (work between 65-70% same weight across))
Metcon (Time)

Partner WOD

2 Rounds For Time:

30 Deadlifts

30 Front Squats

30 S2OH

30 Box Jumps

30 Calorie Row

Barbell: 135/95 same weight for all movements

CrossFit WOD, June 22, 2025

CrossFit – Sun, Jun 22

h y r o x (Time)

2 Rounds

800m Run

20 Wallballs

20 KBS 24/16kg

then…..

2 Rounds

Run 400m

20 Weighted lunges w/wallball

30 cal row

100m KB farmers carry 24/16

CrossFit WOD, June 21, 2025

CrossFit – Sat, Jun 21

Limbo (Time)

Partner WOD

For Time:
24 – 20 – 16 – 12 – 8 Squats, 155 / 105 lb
10-8-6-4-2 Rope Climbs

200m Run after every round

Pull-Ups per person 30 – 24 – 18 – 12 – 6

CrossFit WOD, June 20, 2025

CrossFit – Fri, Jun 20

Shoulder Press (10 x 3 65%)

10 x 3 65% same weight for all sets

IV (Time)

4 Rounds For Time:
400 Meter Run
21 Kettlebell Swings, 53 / 35 lb
12 Burpee Box Jumps (24″/20″)

• Rest 4 Minutes Between Rounds

Score: Total Time (Including Rest)

Time Cap: 30 Minutes

CrossFit WOD, June 19, 2025

CrossFit – Thu, Jun 19

Floor Press (Weight)

3 Sets:
3 Floor Press @ 85%

1 Drop Set:
Continuous Reps at 50%

• Rest 2-3 Minutes Between Sets

Hope Chest (AMRAP – Reps)

AMRAP 5:
50 Push-ups
Calorie Row in Remaining Time

AMRAP 4:
40 Push-ups
Calorie Row in Remaining Time

AMRAP 3:
30 Push-ups
Calorie Row in Remaining Time

AMRAP 2:
20 Push-ups
Calorie Row in Remaining Time

AMRAP 1:
10 Push-ups
Calorie Row in Remaining Time

Score: Total Row Calories

CrossFit WOD, June 18, 2025

CrossFit – Wed, Jun 18

Clean and Jerk (Build to a Heavy set of 3 )
Lasso

For Time:

1,600 Meter Run

3 Rounds:
20 AbMat Sit-ups
40 Double Unders

800 Meter Run

2 Rounds:
20 AbMat Sit-ups
40 Double Unders

400 Meter Run

1 Round:
20 AbMat Sit-ups
40 Double Unders

200 Meter Run

Time Cap: 30 Minutes

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