WOD

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CrossFit WOD, December 5, 2025

December 4, 2025
CrossFit – Fri, Dec 5

Metcon (3 Rounds for reps)

ADV RX

Minutes 0:00, 2:00 4:00

2 Hang Snatches 155/105)

RX

10 Hang Cleans (185/125)

Front Squat (3 x 5 75-80% add weight )

Rest 2-3 minutes

Metcon (Time)

21-18-15-12-9

Alt. DB Snatches

Goblet Squats w/DB

DB 50/35

CrossFit WOD, December 4, 2025

December 3, 2025
CrossFit – Thu, Dec 4

Bench Press (3 x 2 same weight for all 3 sets)
Metcon (AMRAP – Reps)

5 Rounds For Reps

1:00 Wall Walks

1:00 shuttle Runs

1:00 Rope Climbs

1:00 Farmers Carry

1:00 Rest

Shuttle Runs every 5 mats = 1 rep

Farmers Carry every 5 mats = 1 rep

DB 70/50

Score: Sum of Lowest Reps at each station

Target Score: 25-40 reps

CrossFit WOD, December 3, 2025

December 2, 2025
CrossFit – Wed, Dec 3

squat or power clean
Power Clean (3 x 2 same weight for all 3 sets)
Squat Clean (3 x 2 same weight for all 3 sets)
Metcon (Time)

3 Rounds For Time:

30/24 Calorie Row

20 Lateral Burpees Over Bar

10 Hang Power Cleans 165/115

RX 135/95

CrossFit WOD, December 2, 2025

December 1, 2025
CrossFit – Tue, Dec 2

Back Squat (3 x 2 same weight for all 3 sets)

same weight for all 3 sets

Metcon (Time)

Partner WOD

5 Rounds For Time:

40/30 Calorie Bike

20 T2B

20 Double DB OH Lunges 35/20 lbs.

RX Single DB OH Lunges 50/35 lbs.

CrossFit WOD, December 1, 2025

November 30, 2025
CrossFit – Mon, Dec 1

Either split or push jerk
Split Jerk (3 x 2 same weight for all 3 sets)
Push Jerk (3 x 2 same weight for all 3 sets)
Metcon (Time)

5 Rounds For Time:

10/8 Strict Pull-ups

10 HSPU

250/200m Row

RX (Barbell S2OH 95/65)

CrossFit WOD, November 29, 2025

November 28, 2025
CrossFit – Sat, Nov 29

Metcon (Time)

Partner WOD

10 Rounds

6 Clusters 135/95

Rounds 1 -5 (200m Run)

Rounds 6-10 (450/400m Row) split meters

split reps and meters and run together

CrossFit WOD, November 28, 2025

November 27, 2025
CrossFit – Fri, Nov 28

Metcon (Time)

Partner WOD

9 Rounds For Time:

10 Burpee Box Jumps or Step ups

10 Deadlifts 225/155

RX 185/125

Extra Work (3 Rounds for reps)

ADV RX

Minutes 0:00, 2:00 4:00

4 Hang Snatches (135/95)

RX

10 Hang Cleans (165/115)

CrossFit WOD, November 27, 2025

November 26, 2025
CrossFit – Thu, Nov 27

Metcon (Time)

Partner WOD

10 Rounds For Time:

20 T2B

20 Wallballs 20/14 lb

40 DU

28/20 Calorie Row

CrossFit WOD, November 26, 2025

November 25, 2025
CrossFit – Wed, Nov 26

Power Clean (3 x 4 same weight)
Bench Press (3 x 4 same weight )
Metcon (Time)

RX

6 Rounds For Time:
10 Power Cleans, 115 / 85 lb
400m Run
10 Pull-ups

ADV RX
6 Rounds For Time:
10 Power Cleans, 135 / 95 lb
400M Run
5 BMU

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