WOD
CrossFit WOD, September 20, 2025
5 Rounds
100m run
20 Deadlifts 155/105
100m run
20 Pull-ups
Directly into…….
5 Rounds
20 Calorie Row
20 Step ups 24/20″
Split reps run together
CrossFit WOD, September 19, 2025
6 x 1:30 AMRAP:
15 Wallballs, 30 / 20 lb to 10/9 ft
Max Calorie Row in Remaining Time
• Rest 1:30 Between Rounds
Score: Total Row Calories
CrossFit WOD, September 18, 2025
4 x 4 80% then 1 x 3 85%
3 x 6:00 Intervals:
50/40 Calorie Row
AMRAP In Remaining Time:
6 Hang Power Cleans
4 Push Jerks
2 Bar-Facing Burpees
• Rest 2:00 Between Intervals
• Pick Up Where You Left Off in AMRAP
Barbell: 155 / 105 lb. RX 135 / 95 lb.
Score: Rounds + Reps
CrossFit WOD, September 17, 2025
3 x 6:00 Intervals:
50/40 Calorie Echo Bike
AMRAP In Remaining Time:
6 Hang Power Cleans
4 Push Jerks
2 Bar-Facing Burpees
• Rest 2:00 Between Intervals
• Pick Up Where You Left Off in AMRAP
Barbell: 155 / 105 lb. RX 135 / 95 lb.
Score: Rounds + Reps
CrossFit WOD, September 16, 2025
4 x 4 80% then 1 x 3 85%
4 x 4 80% then 1 x 3 85%
For Time:
25/20 Calorie Echo Bike
30 Alternating Dumbbell Snatches, 50 / 35 lb
30 Burpee Box Jump Overs (24″/20″)
30 Alternating Dumbbell Snatches, 50 / 35 lb
25/20 Calorie Echo Bike
AEROBIC POWER [VO2 MAX]
CrossFit WOD, September 15, 2025
4 x 4 80% then 1 x 3 85%
On the 5:00 x 5 Rounds:
400 Meter Run
Max Unbroken Strict Pull-ups
Max Unbroken Push-ups
Max Unbroken Toes To Bar
Score: Total Reps
MUSCULAR ENDURANCE & LACTATE THRESHOLD
CrossFit WOD, September 13, 2025
AMRAP X 30:
20 Front Squats (50% 1RM)
50/40 Calorie Row
20 C2B
400m Run OR 50/40 Calorie Bike
*SPLIT REPS & RUN TOGETHER
*if ONLY one person Bike’s, it is 24/18 CAL for one person
*if you end on the Run, every 50m is 1 Rep
CrossFit WOD, September 12, 2025
4 x 5 75% then 1 x 4 80%
For Time:
20 Hand release Push-ups
20 Hang Power Clean 95/65
800m Run
20 S2OH 95/65
Directly into…..
15 Hand release Push-ups
15 Hang Power Clean 115/85
600m Run
15 S2OH 115/85
Directly into……
10 Hand release Push-ups
10 Hang Power Clean 135/95
400m Run
10 Push Press 135/95
Directly into…..
10 Hand release Push-ups
10 Hang Power Clean 155/105
200m Run
10 Push Press 155/105
CrossFit WOD, September 11, 2025
4 x 5 75% then 1 x 4 80%
2 Rounds For Time:
24/18 Echo Bike or 400m Run or 500m Row
50 Wallballs 20/14lbs or 30 Wallballs 30/20lbs
85 DU or 200m Ski Erg or 200m Run
CrossFit WOD, September 10, 2025
15 minutes any machine, switch every 5 minutes if you would like.
5 Rounds For Time:
12 T2B
10 Box Jump Overs
8 Alt. DB Snatches 70/50
Rx 50/35
4 x 4 80% then 1 x 3 85%