WOD
CrossFit WOD, March 24, 2025
Bike Intervals
3 Sets:
6:00 Moderate Pace [RPE 6]
0:30 Sprint Pace [RPE 9]
3:30 Easy Pace [RPE 3]
AEROBIC POWER [LACTATE THRESHOLD]
CrossFit WOD, March 22, 2025
2 Time Through For Time:
1,000-800-600-400-200m Row
100-80-60-40-20 DU
10-8-6-4-2 Power Snatch (115/85)
RX Power Clean 135/95
Split reps and one person working at a time
CrossFit WOD, March 21, 2025
Back Squat 4 x 2 climbing
goal is 85-90%
rest 2-3 minutes between sets
Score your heaviest set
On the Minute For Max Rounds:
7 Rounds
7 Thrusters 75/55
7 Pull-ups
7 Burpees to a target
Score is rounds and reps
Once you cannot complete a full round in a minute you are done
if 7 is to many reps of each movement do a practice round and determine what you can accomplish in 50 seconds and use that number.
4 x 2 Bench Press
add weight each set
7 Rounds
7 Thrusters 75/55
7 Pull-ups
7 Burpees
CrossFit WOD, March 20, 2025
ADV RX
4 Rounds x AMRAP 8:
1,000m Run
Max Calorie Row
Rest 2 minutes between Rounds
Score is total row calories
RX
4 Rounds x AMRAP 8:
1,200/1,000m Row
Max Calorie Echo Bike
Rest 2 minutes between rounds
Scor is total Bike calories
3 Sets
15 Rower pike-ups
15 Weighted sit-ups
CrossFit WOD, March 19, 2025
deadlift 4 x 2 climbing
goal is 85-90%
rest 2-3 minutes between sets
Score your heaviest set
5 Rounds For Time:
15 Box Jumps
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB S2OH
Two DB’s ( 50/35)
Goal is sub 18
Pick a machine
3 Rounds of
C2 Bike 3,000m OR Row 1,500m OR Ski Erg 1,200m OR Run 1,200m OR Echo Bike 75 Calories
after each round
10 Barbell bicep curls
10 Barbell strict Press
10 Barbell GM
CrossFit WOD, March 18, 2025
AMRAP 15:
1 Rope Climb
10 Hand-Release Push-ups
15 Sit-ups
Score: Rounds + Reps
rope climb scaling
5 pull-ups
5 T2B
5 ring rows
CrossFit WOD, March 17, 2025
4 x 2 climbing Goal is 85+%
3 Rounds For time:
20 DB Hang Snatches
400m Run
10 Power Cleans 155/105
10 overhead single arm DB walking lunges (R)
10 overhead single arm DB walking lunges (L)
DB Snatches (50/35) Alternating or not it’s up to you
CrossFit WOD, March 14, 2025
3 Rounds For Time:
400m Run
21 Double DB Floor Press 50/35 lbs.
12 KBS 32/24 KG
goal is sub 18
CrossFit WOD, March 13, 2025
On the 2:00 x 10 sets:
30 bodyweight reps
max calorie bike
A rounds: 30 abmat sit-ups
B rounds: 30 air squats
score is total calories on bike
On the Minute x 20:
Minute 1: movement
Minute 2: movement
Example
30 DU
8 T2B
Add weight each set for 3 x 2
– Overview: 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!
– Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
– If you are struggling to maintain form/technique, decrease the weight in order to move well.