WOD
CrossFit WOD, February 22, 2025
6 Rounds For Time:
120 DU
60 KBS 24/16kg
15 Burpees at the same time
Split reps with one person working and burpee together at the same time both doing 15 reps
3 sets
5 strict T2B
15 weighted sit-up twists each side 30 total
5 strict T2B
CrossFit WOD, February 21, 2025
ADV RX
100/80 Calorie Row
50 Thrusters, 45/35 lb
50 pull-ups
50 Thrusters, 45/35 lb
100/80 Calorie Row
RX
50/40 Calorie Row
25 Thrusters, 45/35 lb
25 pull-ups
25 Thrusters, 45/35 lb
50/40 Calorie Row
PLEASE DO NOT DROP THE BARBELL, when you rest
This workout should feel very light weight, 8/10 on intensity level, working on aerobic power, muscle endurance, anaerobic capacity.
3 sets
12 single arm preacher curls
Max Ring row hold with arms slightly bent about a 45 degree angle
CrossFit WOD, February 20, 2025
sumo deadlift
3×10 build in weight, aim for 60-70%
Last time we did Sumo Deadlift was
Jan – 23rd same rep scheme and same %
For Time:
40-30-20-10 Box Jumps (24/20″)
20-15-10-5 Power Cleans (155/105)
RX 135/95
5 Rounds for calories
2 minutes of work on any machine
:20 – :30 sec rest between machines/work
CrossFit WOD, February 19, 2025
For Time:
2,000m Row
120 Calorie Echo Bike
2,000m Row
If class is larger than 6, start the second waive 12 minutes in and the first waive should consist of the people faster on the bike.
This should take between 20-35 min
10 minute double DB Carry, 50/35
Position 1: Farmer’s Carry
Position 2: Front Rack Carry
Position 3: Overhead Carry
Challenge your grip, forearms, shoulders, and upper back.
Hold 2 DB’s. Start in the farmers carry and walk as long as you can until you have to break. Once you pick the DB’s up again, move to front rack until you break, then overhead position then start back at farmers carry and so on.
CrossFit WOD, February 18, 2025
Strict Press
3×6 Build in Weight, aim for 70-80%
Feb – 12th we did sets of 6 & 1 building to a heavy set of 6 at 80% and our last single at 90% listed under Metcon.
Jan – 21st we did 3×10 climbing to 60-70% This week 3×6 goal is heavier than 1/21
For Time:
60 T2B
60 Push Jerk, 135/95
*Partition however you’d like
RX 115/85
200m Run
1 minute rest
400m Run
2 minute rest
600m Run
3 minute rest
800m run
4 minute rest
1,000m run
*during rest 10 close grip push-ups
CrossFit WOD, February 17, 2025
3×6 Build in weight, aim for 70-80%
Jan-20th we did 3×10 at 60-70%
3 Deadlifts 255/175
1-2-3-4-5-6-7-8-9-10 Double DB Front Squat, 50/35 lbs
Goal is sub 18
on the 4:00 x 5 sets:
50/40 Calorie Row
moderate to hard intensity. Adjust target calories accordingly
CrossFit WOD, February 16, 2025
45 minutes
3 minutes each machine
Ski Erg
Rower
Bike Erg
core movement
surprise station
CrossFit WOD, February 15, 2025
5 Rounds For Time:
100 DU
1000m Row
50 Wallballs (20/14)
Split reps
Power Cleans TnG
5 70%
4 75%
3 80%
2 85%
1 90%
CrossFit WOD, February 14, 2025
4×2 build in weight
aim for 85-90% 1RM
AMRAP x 20
10/8 Calorie Bike
10 DB Floor Press 50/35
10 T2B
Relay style with each person in a station working at the same time. Move to the next station once the person in front of you finishes their reps.
3 sets
10 double DB tricep kickbacks
max ring support hold
CrossFit WOD, February 13, 2025
aim for 85-90% 1RM
On the Minute x 10:
3 Power Snatches 115/85
Max Bar-Facing Burpees
-start each minute with 3 power snatches and use the rest of the minute to accumulate as many BFB
Target Score: 50-100 BFB
3 Sets
20 Feet elevated DB Glute Bridges
1 minute GHD Back Extension hold
Thrusters
Set 1: 4@ 65%
Set 2: 3@ 70%
Set 3: 2@ 75%
Set 4: 3 @70%
Set 5: 4 @65%
-rest 2 minutes between sets-
Log your 2×3 at 70%
Feb – 7th we did 3×8 building in weight finishing at 1×8 65-75%