WOD

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CrossFit WOD, May 22, 2025

May 21, 2025
CrossFit – Thu, May 22

Floor Press (6 x 3 add weight each set)

6 x 3 add weight each set

Metcon (AMRAP – Reps)

On the 2:00 x 8 Rounds:
100 Meter Farmer’s Carry
Max Dumbbell Reps

Rounds 1-3-5-7: Dumbbell Goblet Squats
Rounds 2-4-6-8: Dumbbell Push-ups

Dumbbells: 50 / 35 lbs

Score: Total Dumbbell Reps

Goblet squats are with one DB

Muscle endurance …. Goal is to have 1 minute for reps

CrossFit WOD, May 21, 2025

May 20, 2025
CrossFit – Wed, May 21

Power Clean (3 x 5 75%)

3 x 5 75% Same Weight all sets

Behind the Neck Split Jerk (BTN) (Checkmark)

3 x 5 not to be done heavier than 70-75% 1RM Split Jerk

Metcon (Time)

For Time]:
2 Rounds:
50 DU
5 Power Cleans

2 Rounds:
40 DU
4 Power Cleans

2 Rounds:
30 DU
3 Power Cleans

2 Rounds:
20 DU
2 Power Cleans

2 Rounds:
10 DU
1 Power Clean

Barbell: 165 / 115 lb

Time Cap: 15 Minutes

AEROBIC POWER [VO2 MAX]

CrossFit WOD, May 20, 2025

May 19, 2025
CrossFit – Tue, May 20

Front Squat (3 x 5 75% same weight as last week )

3 x 5 75% same weight as last week

CrossFit WOD, May 19, 2025

May 18, 2025
CrossFit – Mon, May 19

Shoulder Press (5 x 5 72%)

5 x 5 72% a little heavier than last week

same weight for all sets

Back Squat (4 x 2)

2 x 2 75%

2 x 2 80%

Metcon (Time)

2 Rounds

15 Strict Pull-ups

30 KBS 24/16kg

600m Run

RX Kipping Pull-ups

goal is sub 15

Extra Work (Checkmark)

2 Rounds

25 Calorie Row

25 Hammer Curls

CrossFit WOD, May 18, 2025

May 17, 2025
CrossFit – Sun, May 18

H Y R O X (Time)

200m Run

800m Ski Erg

400m Run

1,000m C2Bike

600m Run

800m Row

800m Run

15 Burpee Box Jumps

CrossFit WOD, May 17, 2025

May 16, 2025
CrossFit – Sat, May 17

Metcon (Calories)

[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
“X” Power Snatches
Max Calorie Echo Bike

Round 1: 18 Power Snatches
Round 2: 15 Power Snatches
Round 3: 12 Power Snatches
Round 4: 9 Power Snatches
Round 5: 6 Power Snatches

* One Teammate Does Full 2 Minutes, Then Switch
* All Teammates Do 18, Then 15, Then 12…

– Score: Total Bike Calories
– Notes: With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
– Target Loading: Light-Moderate (45-55%)

POWER SNATCH alternativel
– Reduce Loading/Reps
– Double Dumbbell Hang Power Snatches, 35 / 25 lbs
– Kettlebell Swings, 53 / 35 lb
– Power Cleans, 135 / 95 lb

CrossFit WOD, May 16, 2025

May 15, 2025
CrossFit – Fri, May 16

Shoulder Press (10 x 1 90% same weight across)
Metcon (Time)

30 T2B

2,400m Run

30 T2B

2,400m Run

CrossFit WOD, May 15, 2025

May 14, 2025
CrossFit – Thu, May 15

Floor Press (3 x 6 75% Across)
Metcon (AMRAP – Rounds and Reps)

AMRAP X 20

500/425m Row

80 Sit-ups

CrossFit WOD, May 14, 2025

May 13, 2025
CrossFit – Wed, May 14

Hang Clean (4 x 3 75-80% )

2 x 3 75%

2 x 3 80%

Behind the Neck Split Jerk (BTN) (Checkmark)

3 x 3 Climbing but not to exceed 70% of split jerk max.

Off the rack

Metcon (Time)

Partner WOD

8 Rounds For Time

10 Pull-ups

20 Push-ups

30 Air Squats

-Split reps however needed

ADV RX Weight vest 20/14 lbs.

CrossFit WOD, May 13, 2025

May 12, 2025
CrossFit – Tue, May 13

Front Squat (3 x 5 75% of 1 RM)
Metcon (Time)

5 Rounds For Time:

15/12 Calorie Row

9 Front Squats 115/85

goal is sub 15

Extra Work (Checkmark)

5 Rounds

8 Ring Push ups

5 Strict Pull-ups

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