WOD
CrossFit WOD, November 7, 2025
ADV RX
Minutes 0:00, 2:00 4:00
10 Hang Snatches (95/65)
RX
10 Hang Cleans (115/85)
18:00 AMRAP:
Calorie Row
(Every 3 minutes, starting on the 0:00) 15/12 Push-ups
- This will be a total of 6 sets of push-ups
- Score is total Calories on the Row
EMOM X 5
:30 Strict pull-ups
:30 rest
Then
EMOMO X 5
:30 Sit ups or GHD
:30 rest
CrossFit WOD, November 6, 2025
Partner WOD
800m Run
100/80 Calorie Echo Bike
100 Wallballs
100/80 Calorie Row
800m Run
Sub the run with
1:1 Ski Erg
45 Burpees
1,600m Bike Erg
1,000m row
48/36 Calorie Echo Bike
Split reps and run together
CrossFit WOD, November 5, 2025
We can split the class in half. Some start with the Bench press and some start with the Power Clean OR you can Floor Press
TnG is up to you
75 DU
30 KBS 24/16kg
60 DU
30 KB Goblet Squats 24/16kg
45 DU
30 KBS 24/16kg
30 DU
30 KB Goblet Squats 24/16kg
CrossFit WOD, November 4, 2025
3 Rounds For Time:
20 mat LENGTHS walking with DB locked out overhead
20 T2B
20 Single DB Lunges – 10 per leg
- Walking with DB locked overhead (5 mats down on the L, 5 mats back on the L then repeat on the R)
- Lunges (hold the DB in any postition)
- One DB for both movements (50/35 lbs)
CrossFit WOD, November 3, 2025
Each week same weight across for all sets and reps. Add weight each week building to a heavy single for week six.
week 1: 3 x 10
week 2: 3 x 8
week 3: 3 x 6
week 4: 3 x 4
week 5: 3 x 2
week 6: build to a heavy single
Off the rack
ADV RX
For Time:
25/20 Calorie Echo Bike
20 HSPU
30 C2B
20 HSPU
80/60 Calorie Row
RX
For Time:
80/60 Calorie Row
20 Barbell Push Press 75/55
30 Kipping Pull-ups
20 Push Press 75/55
25/20 Calorie Bike
CrossFit WOD, November 1, 2025
[TEAMS OF 2]
30:00 AMRAP:
[Partner 1]
Bike Calories
[Partner 2]
1 Round:
15/12 Calorie Row
10 T2B
5 Power Cleans
Barbell ADV RX 165/115 RX 135/95
* Switch After P2 Finishes Station
Score: Total Bike Calories
– Notes: Partners will start on separate stations and switch upon completion of the row, T2B, and power cleans.
CrossFit WOD, October 31, 2025
Tempo Back Squat
On the 3:00 x 3 Sets:
5 Tempo Back Squats at 60%
* 3 Seconds Down, 3 Seconds Up
On the Minute x 12 [6 Rounds]:
Min 1: Wallballs, 20 / 14 lbs
Min 2: Box Jump Overs (24″/20″)
Score: Lowest Reps at Each Station
CrossFit WOD, October 30, 2025
Power clean or squat clean and Pish Jerk or Split Jerk
For Time:
15 Power Cleans, 500/450m Row
12 S2OH, 400/360m Row
9 Power Cleans, 300/270m Row
6 S2OH, 200/180m Row
Barbell ADV RX 135/95, RX 115/85
CrossFit WOD, October 29, 2025
[On the 00:00]
For Time:
1 Mile Run
[On the 10:00]
For Time:
80 DB Snatches 50/35
[On the 20:00]
For Time:
400m Farmer’s Carry, 50/35
Time Cap: 30 Minutes
Score: 3 Rounds Times
CrossFit WOD, October 28, 2025
Set 1: 3 Front Squats at 65%
Set 2: 3 Front Squats at 70%
Set 3: 3 Front Squats at 75%
Set 4: 3 Front Squats at 70%
Set 5: 3 Front Squats at 75%
Set 6: 3 Front Squats at 80%
• Rest 1-2 Minutes Between All Sets
Score: Set 6
On the 2:00 x Max Rounds:
200m Run
5 Burpee Pull-ups
1-2-3-4-5…Thrusters, 75 / 55 lb
Each round, you will add one thruster rep until you can no longer complete the thruster reps within the 2-minute window
– Choose reps/distances that allow you to complete the run and burpee pull-ups in 90 seconds or less, giving you at least 30 seconds on the thrusters at the end of each round. The barbell should be very light and allow you to complete the thrusters unbroken for the majority of the workout.
– Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
– Target Loading: Light (35-45%)
– Target Score: 6-10 Rounds cap at 15
* Scoring Note: 200m = 1 rep
Push-ups standards
Chest to the ground, elbows locked out, hips and chest move together