WOD

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CrossFit WOD, July 11, 2025

CrossFit – Fri, Jul 11

Shoulder Press (3 x 3 80-85% same weight across)

3 x 3 80-85% same weight across

1 big drop set:

15-30 reps 50%

Metcon (Time)

Partner

40-30-20-10

Calorie Echo Bike

Push-ups

C2B

CrossFit WOD, July 10, 2025

CrossFit – Thu, Jul 10

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

20 V-UPS

15/12 Calorie Row

100m Farmers Carry

15/12 Calorie Row

20 Alt. DB Snatches

DB 50/35

CrossFit WOD, July 9, 2025

CrossFit – Wed, Jul 9

Power Clean (3 x 4 )

3 x 4 add weight each set

2 Unbroken Power Cleans

-rest 0:15

2 Unbroken Power Cleans

rest 2 minutes between sets

Barbell should be around 75%

this is called a cluster set, this is a technique where you break up a single set into smaller “mini-sets” with a short rest period between them. The short rest period between allows for better quality reps and greater power output. So instead of 4 power cleans at once, we’re performing 2 reps, take a quick break, then 2 more reps.

Metcon (Calories)

3 x 2:00 intervals:

20 Deadlifts 115/85

Calorie Row remaining Time

Rest 1 minute between intervals

Score: Total Row Calories

CrossFit WOD, July 7, 2025

CrossFit – Mon, Jul 7

Back Squat (5×5 work between 75-80% same weight across)

5×5 work between 75-80% same weight across

CrossFit WOD, July 5, 2025

CrossFit – Sat, Jul 5

Metcon (Time)

Partner WOD
For Time:
P1: 12/10 Calorie Echo Bike, P2: 12/10 Calorie Row
50-40-30-20-10 together AbMat Sit-ups
P1: 12/10 Calorie Row, P2: 12/10 Calorie Echo Bike
50-40-30-20-10 together Single Dumbbell Box Step-ups

– Notes: One partner starts on the bike, the other on the rower. At completion of those calories, both athletes complete all the sit-ups. Switch machines after the set of sit-ups.
– Workout flow: Machine Calories, 50 Sit-ups together at the same time, Machine Calories, 50 Step-ups together at the same time……
– Hold the dumbbell on your shoulder and alternate every leg on the step-ups.
– Goal is 20-25 Minutes

DB 50/35

CrossFit WOD, July 4, 2025

CrossFit – Fri, Jul 4

Overhead Squat (3 x 8 at 50-60% 3 second Hold in Bottom)

3 x 8 at 50-60% 3 second Hold in Bottom

score your heaviest weight

Metcon (Time)

2 Rounds For Time:

1 Mile Run

1,000/900m Row

Goal 20-28 minutes

aim for sustainable intensity and hold steady output. We are working on endurance capacity on this one : )

CrossFit WOD, July 3, 2025

CrossFit – Thu, Jul 3

Shoulder Press (4×4 work between 70-75% same weight for all sets)

4×4 work between 70-75% same weight for all sets

Metcon (Time)

3 Rounds:

7 Push Press

7 Burpee Box Jumps

25/20 Calorie Echo Bike

3 Rounds:

5 Push Press

5 Burpee Box Jumps

400m Run

3 Rounds:

3 Push Press

3 Burpee Box Jumps

Barbell: 135/95

Box: 24/20″

Goal sub 15

CrossFit WOD, July 2, 2025

CrossFit – Wed, Jul 2

Deadlift (3 x 5 same weight across 75-80%)

3 x 5 same weight across 75-80%

Metcon (Time)

For Time:

30 Deadlifts

50 Push-ups

800m Run

50 Push-ups

30 Deadlifts

Barbell 185/135

Goal 8-12 minutes

CrossFit WOD, July 1, 2025

CrossFit – Tue, Jul 1

Split Jerk (5×3 work between 75-85%
Off The Rack)

5×3 work between 75-85%

Off The Rack

Metcon (Time)

3 Rounds

9 Snatch grip deads

6 Hang Snatches

3 OHS

600m Run

Barbell 95/65

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