WOD
CrossFit WOD, August 6, 2025
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
2 x5 (80%)
2 x3 (85%)
1 x 2+ (90%) if you can keep good form go for more than 2
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
2 x5 (80%)
2 x3 (85%)
1 x 2+ (90%) if you can keep good form go for more than 2
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
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
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
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
CrossFit WOD, July 31, 2025
4 Rounds:
5 Hang Power Cleans 165/115
10 Lateral Burpees Over the Barbell
200, Run
CrossFit WOD, July 30, 2025
3×3 work between 70-80% same weight across
2 Rounds For Time:
25 DB Push-ups
50/40 Cal Row
100m Farmers Carry 32/24kg KB
CrossFit WOD, July 29, 2025
5 Rounds For Time:
600m Run
20 Box Jumps or Step-ups
20 KBS 25/16kg
CrossFit WOD, July 28, 2025
2 x5 (80%)
2 x3 (85%)
1 x 2+ (90%) if you can keep good form go for more than 2