WOD
CrossFit WOD, April 3, 2025
- 5 x 5 (75% of 1RM Back Squat) same weight across
8 Rounds For Time:
8 T2B
200m Run
16 Push-ups
200m Run
30 minute Time Cap
CrossFit WOD, April 2, 2025
15 Power Cleans 115/85
15 Lateral Burpees Over Rower
15 Calorie Row
12 Power Cleans 135/95
12 Lateral Burpees Over Rower
12 Calorie Row
9 Power Cleans 155/105
9 Lateral Burpees Over Rower
9 Calorie Row
4 Supersets:
:30 sec Supine Chinese Back Plank
20 Medball Twists
10 Barbell sit-ups
CrossFit WOD, April 1, 2025
Strict Weighted Pull-ups
3 Sets [Building In Weight]:
2 Strict Weighted Pull-ups
• Rest 2-3 Minutes Between Sets
Score: Heaviest Load
CrossFit WOD, March 30, 2025
If it’s raining we can sub the row for all the runs or run in the rain
ADV RX 2 Rounds RX 1 Rounds:
800m Run
100m Farmers Carry 50/35 lbs KB
25 Wallballs 20/14 lbs
400m Run
50 odd object Lunges (you choose but the weight should be no less than 45/20 lbs)
800m Run
20 Burpee Box Jumps OR 30 Burpee Broad Jumps
400m Run
25 Wallballs 20/14 lbs
100m Farmers Carry 50/35 lb KB
CrossFit WOD, March 29, 2025
Partner WOD
For Time:
100/80 – 80/64 – 60/48 – 40/32 – 20 /16 Calorie Row
30-24-18-12-6 Thrusters 115/85
10-8-6-4-2 Rope Climbs
CrossFit WOD, March 28, 2025
Thruster
Build to a Heavy Single
Score: Heaviest Load
– Today’s strength work is intended to help develop our explosive power. Every rep should be moved as quickly and powerfully as you can.
– Take the barbell from the ground.
ADV RX
8 Rounds For Time:
8 Alternating DB Snatches, 70 / 50 lb
8 Box Jumps or step-up (30″/24″)
8 Push-ups
RX DB 50/35 Box 24/20”
Goal is sub 18 Minutes
Gun Show
10 Sets:
10 Barbell Bicep Curls
• Rest 30 Seconds Between Sets
Score: Load
CrossFit WOD, March 27, 2025
3 Rounds For Time:
200m DB Farmer’s Carry, 50 / 35
1,500/1,350m Bike Erg OR 600m Run OR 600/540 Ski Erg OR 750/675m Row OR 36/30 Echo Bike
100 DU
50 AbMat Sit-ups
Goal is sub 35 Minutes
CrossFit WOD, March 26, 2025
Deadlift
3 Sets [Building In Weight]:
2 Deadlifts at 85-95%+
• Rest 2-3 Minutes Between Sets
Score: Heaviest Load
– Again, This is the fourth and final week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions.
– If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 95%, even up to a new 2-rep max if you have it in you today!
– If you are struggling to maintain form/technique decrease the weight in order to move well.
– Shoulders must end behind the barbell at the top of every rep. These reps should be completed touch-and-go with no stopping at the floor to rest, rebrace, or regrip.
On the Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Burpees Over Barbell
Barbell: 135 / 95
Score: Total Burpees
– Overview: Test your aerobic power, particularly your ability to utilize oxygen at high-intensity levels (VO2 max). Work at a challenging yet smart pace throughout that allows you to maintain or increase your efforts toward the end.
– Choose a barbell weight that allows you to complete the front squats and push jerks unbroken throughout. We’re looking for the barbell reps to take about 30-40 seconds, leaving you about 20-30 seconds for the burpees.
– Lateral Burpees Over Barbell: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time.
– Intended Intensity: RPE 7-8
– Target Loading: Light-Moderate
– Target Score: 40-80 Burpees
CrossFit WOD, March 25, 2025
Strict Weighted Pull-ups
3 Sets [Building In Weight]:
2 Strict Weighted Pull-ups
• Rest 2-3 Minutes Between Sets
Score: Heaviest Load
2 Rounds For Time:
30 T2B
400m Run
30 Pull-ups
400m Run
Time Cap: 18 Minutes
4 sets:
10 weighted sit ups
30 unweighted sit ups
