WOD

No WOD available

CrossFit WOD, August 6, 2025

CrossFit – Wed, Aug 6

Floor Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2)

2 x5 (80%)

2 x3 (85%)

1 x 2+ (90%) if you can keep good form go for more than 2

Metcon (Time)

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

CrossFit – Tue, Aug 5

Shoulder Press (2 x5 (80%) 2 x3 (85%) 1 x 2+ (90%) if you can keep good form go for more than 2)

2 x5 (80%)

2 x3 (85%)

1 x 2+ (90%) if you can keep good form go for more than 2

Metcon (Time)

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

CrossFit – Mon, Aug 4

Back Squat (2 x5, 2 x3, 1 x 2+)

2 x5 (80%)

2 x3 (85%)

1 x 2+ (90%) if you can keep good form go for more than 2

Metcon (AMRAP – Reps)

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

CrossFit – Sun, Aug 3

H Y R O X (Time)

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

CrossFit – Sat, Aug 2

Metcon (AMRAP – Reps)

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

CrossFit – Fri, Aug 1

Shoulder Press (Build to a heavy single)
Metcon (Time)

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

CrossFit – Thu, Jul 31

Metcon (Time)

4 Rounds:

5 Hang Power Cleans 165/115

10 Lateral Burpees Over the Barbell

200, Run

CrossFit WOD, July 30, 2025

CrossFit – Wed, Jul 30

Deadlift (3×3 work between 70-80% same weight across)

3×3 work between 70-80% same weight across

Metcon (Time)

2 Rounds For Time:

25 DB Push-ups

50/40 Cal Row

100m Farmers Carry 32/24kg KB

CrossFit WOD, July 29, 2025

CrossFit – Tue, Jul 29

Front Squat (8×2 work between 85-90% same weight across)
Metcon (Time)

5 Rounds For Time:

600m Run

20 Box Jumps or Step-ups

20 KBS 25/16kg

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