WOD

No WOD available

CrossFit WOD, April 7, 2025

CrossFit – Mon, Apr 7

Snatch Pull (3 x 3 EMOM same weight)

3 x 3 across

EMOM x 3 (3 reps)

Snatch Pulls

90-110% of one rep max snatch

Same weight across

Snatch (4 x 3 EMOM across)
  • EMOM x 4 (3 reps)
  • Snatch (work at 75-80% of 1RM for 3 x 3) same weight across
  • Focus on technique and full extension (pushing through the heels, active shoulders)
  • This can be power or squat, whichever one you want to work on or what your mobility allows for.

Overhead Squat (4 x 4 EOMOM)

EVERY 2 minutes 4 x 4

75% same weight across

OFF the rack

Metcon (3 Rounds for reps)

For Time:

120/100 calorie row

600m DB Farmers Carry 50/35 lb

30 box jumps

30 HSPU

Partition however you wish

Extra Work (Checkmark)

8 Rounds:

5 V-ups

5 Leg Lifts Over upright DB

:20 Plank on the rings on the lowest setting

CrossFit WOD, April 6, 2025

CrossFit – Sun, Apr 6

Hyrox wk 2 (Time)
  • 800m Run
  • Burpee Box Jumps– 20 reps
  • Ski Erg 800m
  • 200m Run
  • KBS –20 reps 24/16kg
  • Rowing 800m
  • 200m Run
  • 50 odd object walking Lunges 40/20
  • 800m Run

CrossFit WOD, April 5, 2025

CrossFit – Sat, Apr 5

Partner WOD (Time)

10-20-30-40-50-60 Cal Row

20-30-40-50-60-70 Wallballs

Directly into……

10-20-30-40-50-60 Cal Bike

5 Clean & Jerk (135/95)

CrossFit WOD, April 4, 2025

CrossFit – Fri, Apr 4

Romanian Deadlift (RDL) (4 x 6 Climbing or across)

This is not meant to be heavy. Just enough weight for you to focus on hamstring activation.

Metcon (Time)

21-18-15-12-9: Box Jumps (24/20)

5 Power Snatches 115/85

RX Clean & Jerk

CrossFit WOD, April 3, 2025

CrossFit – Thu, Apr 3

Back Squat (5 x 5 across)
  • 5 x 5 (75% of 1RM Back Squat) same weight across
Ground Breaking (Time)

8 Rounds For Time:

8 T2B

200m Run

16 Push-ups

200m Run

30 minute Time Cap

CrossFit WOD, April 2, 2025

CrossFit – Wed, Apr 2

Metcon (Time)

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

Extra Work (Checkmark)

4 Supersets:

:30 sec Supine Chinese Back Plank

20 Medball Twists

10 Barbell sit-ups

CrossFit WOD, April 1, 2025

CrossFit – Tue, Apr 1

Weighted Pull-ups (3 x 2 add weight each set)

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

CrossFit – Sun, Mar 30

Metcon (Time)

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

CrossFit – Sat, Mar 29

Metcon (Time)

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

FIND US ON FACEBOOK