WOD
CrossFit WOD, January 21, 2025
3 Rounds For Time:
500m Row
12 Burpees
21 Box Jumps. (24/20″)
Goal is sub 18
Bench Press at 50%
8×8
Double DB Reverse Flys (light weight)
8×10
CrossFit WOD, January 20, 2025
Build in weight, aim for 60-70% of 1RM
AMRAP 7
30 T2B
30 Front Rack Reverse Lunges
Max Calorie Row
Directly into……
AMRAP 5
20 T2B
20 Front Rack Reverse Lunges
Max Calorie Bike
Directly into….
AMRAP 3
10 T2B
10 Front Rack Reverse Lunges
Max Echo Row
Barbell 115/85
Part A
3 Sets
20 Light weight GM
20 Banded Tricep Pull downs
30 Second Wall sit holding 35/25lb plate
CrossFit WOD, January 19, 2025
4-5 Rounds
2 minutes on each machine
Ski Erg
Rower
C2Bike
Echo Bike
Mystery station
CrossFit WOD, January 18, 2025
Team of 3:
AMRAP 30
60 – 90 – 120
Calorie Echo Bike
DU (Each)
Barbell Reps
Round 1: Power Cleans 135/95
Round 2: Power Snatch 115/85
Round 3: Max Thrusters with remainder of time (95/65)
*Replace Snatches with Push Jerks
Breakdown for Mixed Teams:
FFF Calories 48 – 72 – 96
FMM Calories 56 – 84 – 112
FFM Calories 52 – 78 – 104
Note: one partner works at a time on all movements except DU. Complete DU all at the same time. The first person to complete the DU can advance to the Barbell. Goal is to have at least 2 minutes for thrusters at the end of the workout.
*Score is total Thrusters
Echo bike calorie breakdown for Individuals on a team
Each Male per round:
20 – 30 – 40
Each Female per round:
16 – 24 – 32
CrossFit WOD, January 17, 2025
3 x 5 Floor Press climbing
Aim for 75-80%
Rest 2-3 minutes btwn sets
Log final set of 5
300m Row
12 Strict Pull-ups
12/9 Calorie Echo Bike
10 Strict Pull-ups
300m Row
8 Strict Pull-ups
12/9 Calorie Bike
6 Strict Pull-ups
300m Row
4 Strict Pull-ups
pull-ups can be any grip
Modifications for Strict Pull-ups
Banded Pull-ups
Ring Rows
Bicep Curls
CrossFit WOD, January 16, 2025
3 x 5 Climbing
Aim for 75 – 80% TnG
Rest 2-3 minutes btwn sets
Log final set of 5
20 – 15 – 10 Deadlift (225/155)
40 – 30 – 20 Box Jumps 24/20″
60 – 45 – 30 AbMat Sit-ups
CrossFit WOD, January 15, 2025
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Rest 2-3 minutes btwn sets
- Starts off the rack
- Add weight each set or same weight for all sets
- RX Sets are to be unbroken. Rest on your shoulders or overhead if needed.
3 Rounds x AMRAP 5:
30/24 Calorie Row
15 Burpees to a target
30 Wallballs 20/14lbs to 10/9′
15 Burpees to a target
*Rest 5 minutes btwn Rounds
*Pick up where you left off
*Target Score: 2.5 – 5 Rounds
* Score is total Rounds + Reps
[PART A] using 2 Dumbbells
3 Sets For Quality:
10 Single-Arm Dumbbell Strict Press (R)
10 Single-Arm Dumbbell Strict Press (L)
*Opposite Arm In Support Position Overhead
[PART B]
4 Sets For Quality:
50′ Mixed Dumbbell Overhead/Front Rack Carry (R/L)
50′ Mixed Dumbbell Overhead/Front Rack Carry (L/R)
• Rest 2 Minutes Between All Sets
(one DB in Front Rack and one DB locked out overhead)
50′ = 8 mat lengths
CrossFit WOD, January 14, 2025
5 Sets:
Strict Weighted Pull-ups
*Rest 2-3 minutes btwn sets
*Same weight across
10 Rounds For Time:
200m Run
1 Rope Climb
-Target score is 8-15 minutes
-18 minute time cap
Modifications:
200m Run – 250/225m row, 200/180m ski, 12/9 cal Bike
Rope Climb – 5 strict or kipping pull-ups, 5 Ring rows, 5 T2B, 6 Alternating DB Plank Row
200m Plate Pinch Carry
goal is (45/35lbs)
8 Rounds:
20 seconds Alternating Single Leg V-ups
10 seconds Rest
CrossFit WOD, January 13, 2025
Aim for 75-80% of 1 RM
– Overview: This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between higher rep and lower rep weeks, ensuring balanced development.
– Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
– A rough estimate of where you might complete these reps is at 75-80% of your 1RM back squat. Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
– Score: last set of 5
On the Minute x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
Score is total load for 10 rounds
you can add weight each round or stay the same or take weight off
3 minute C2 Bike
Max DB Bench Press 70/50
3 minute Row
Max DB Bench Press 50/35
3 minute Ski Erg
Max DB Bench Press 35/25
reps on the bench press only
CrossFit WOD, January 12, 2025
5 Rounds
2 min Ski Erg
2 min C2 Bike
2 min Row
2 min Echo Bike
suggested movement added if we want
20 leg lifts over DB standing upright
8 single arm bent over rows per arm
10 cheat hammer curls per arm
10 Glute Bridges
5 Bulgarian Squats per leg
Build in Weight, aim for 60-70% of 1RM