WOD

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CrossFit WOD, April 22, 2025

CrossFit – Tue, Apr 22

Clean Pull (5×3 same weight across 100-110%)

Every Minute On the Minute x 5 (3 reps)

Goal is to work at a weight heavier than your 1RM

same weight every set

Clean and Jerk (6×3 same weight across)

6 x 3

Every Other Minute On the Minute

If your form is good and you feel confident in the movement Each week try to add weight from the previous week, even if it is only 5 lbls

last week we did 5 x 3 EMOM this week we are adding a set

Metcon (Time)

Partner WOD

5 Rounds For Time:

20 – 40 – 60 – 80 – 100 cal echo bike (men)

16 – 32 – 48 – 64 – 80 cal echo bike (women)

10 Power Cleans 155/105

100m Double DB Front Rack Carry 50/35

Split reps on bike and on cleans. Each partner does 50m on the Carry.

CrossFit WOD, April 21, 2025

CrossFit – Mon, Apr 21

Snatch Pull (5 x 3 EMOM 100-110% same weight )

Every Minute On the Minute x 5 (3 reps)

Goal is to work at a weight heavier than your 1RM

same weight every set

Snatch (6 x 3 EOMOM same weight across)

6 x 3

Every Other Minute On the Minute

If your form is good and you feel confident in the movement Each week try to add weight from the previous week, even if it is only 5 lbls

last week we did 5 x 3 EMOM this week we are adding a set

Overhead Squat (4 x 2 same weigh across)

4 x 2

Every other minute on the minute x 4 (2 reps) Goal is a little heavier than last week. Off the rack and same weight for all sets

last week we did 4 x 2

Metcon (AMRAP – Rounds and Reps)

On the 5:00 x 5 Rounds

15 Power Snatches 75/55

200m Run

15 Lateral Burpees

-PLEASE do not drop the Barbell from overhead.

Score: Slowest Round

Weight should be light

Taget score is 3-4 minutes

CrossFit WOD, April 20, 2025

CrossFit – Sun, Apr 20

H Y R O X (Time)

25 KBS 24/16kg

200m run

25 Wallballs 20/14lbs

300m Run

25 lunges 25lb plate

400m Run

100m farmers carry 24/16kg KB

200m Run

1000m Row

300m Run

1000m SkiErg

400m Run

25 KBS 24/16kg

CrossFit WOD, April 19, 2025

CrossFit – Sat, Apr 19

Metcon (AMRAP – Rounds and Reps)

Partner or solo

AMRAP 30:
40 T2B
80 Wallballs, 20 / 14 lb to 10/9 ft
120 Push-ups

Every 2 Minutes [Starting at 0:00]:
200 Meter Run

Score: Rounds + Reps

CrossFit WOD, April 18, 2025

CrossFit – Fri, Apr 18

Metcon (5 Rounds for reps)

10-8-6-4-2 add weight each set TNG

Try to start your set of 10 around 70%

Score is total weight

Metcon (Time)

50 Calorie Bike

200m Farmers Carry 50/35

20 Burpees to a target

1000m Run

100m Farmers Carry

10 Burpees to a target

800m Run

CrossFit WOD, April 17, 2025

CrossFit – Thu, Apr 17

Back Squat (5 x 3 same weight across)

Last week we did 5 x 4. This week is 5 x 3. the goal is to be a little heavier this week.

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 DB Thrusters

10-9-8-7-6-5-4-3-2-1 DB Burpee Deadlifts

DB 50/35

Goal is sub 15

CrossFit WOD, April 16, 2025

CrossFit – Wed, Apr 16

Floor Press (4 x 5 add weight each set)

4 x 5 add weight each set

Metcon (Time)

Cash In 60/48 Calorie Bike

3 Rounds:

200m Run

20/16 Calorie Row

20 T2B

20 Box Jump Overs or step 24/20″

CrossFit WOD, April 15, 2025

CrossFit – Tue, Apr 15

Clean Pull (4 x 3 Same weight each set)

Every Minute On the Minute x 4 (3 reps)

Goal is to work at a weight heavier than your 1RM

Clean and Jerk (5 x 3 same weight every set)

Every OTHER Minute On The Minute x 5 (3 reps) same weight each set

If your form is good and you feel confident in the movement Each week try to add weight from the previous week, even if it is only 5 lbls

last week we did 4 x 3

Metcon (Time)

9 Clean & Jerks 135/95

15 Clean & Jerks 115/85

21 Clean & Jerks 95/65

Please somewhat control the barbell on the way down and do not dropping it from all the way overhead.

Extra Work (Checkmark)

4 Sets

Max L-Sit

10 Barbell rollouts

10 DB Side Bends each side

CrossFit WOD, April 14, 2025

CrossFit – Mon, Apr 14

Snatch Pull (4 x 3 EMOM 100-110% same weight )

Every Minute On the Minute x 4 (3 reps)

Goal is to work at a weight heavier than your 1RM

same weight every set

Snatch (5 x 3 EOMOM same weight across 75-85%)

Every Other Minute On The Minute x 5 (3 reps)

If your form is good and you feel confident in the movement Each week try to add weight from the previous week, even if it is only 5 lbls

last week we did 4 x 3 EMOM this week we are adding a set and getting more rest.

Overhead Squat (4 x 3 EOMOM same weight across)

Every other minute on the minute x 4 (3 reps) Goal is a little heavier than last week. Off the rack and same weight for all sets

last week we did 4 x 4.

Metcon (Time)

120/100 Calorie Row

40 Strict Pull-ups

80 Push-ups

100 KBS 24/16 kg

Partition however you would like

CrossFit WOD, April 13, 2025

CrossFit – Sun, Apr 13

H Y R O X (Time)

1,000m Run

25 Wallballs 20/14

800m Run

100m Farmers carry 50/35 lb

800m Row

50 Walking Lunges 45/25lb Object

1,000m Ski Erg

25 KBS 25/16 kg

25 burpee box jumps

800m Run

25 Wallballs 20/16lbs

We will not be here for this but I hope you enjoy the workout. : )

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