WOD
CrossFit WOD, July 24, 2025
Every 10:00 x 3 sets:
800m Run
any machine in remaining Time
The goal of this workout is to improve cardio endurance. Aim to stay at a zone 2 pace throughout
The low-intensity workout is designed to increase blood flow, aid in muscle recovery and improve endurance without adding significant stress to the body. You should be at a conversational or slightly higher pace. Something you can maintain for a long period of time.
CrossFit WOD, July 23, 2025
5 Rounds For Time:
5 S2OH
10 Deadlifts
15 Box Jump Overs
Barbell: 115/85
CrossFit WOD, July 22, 2025
5 x 1 build to heavy single
CrossFit WOD, July 21, 2025
6×3 work between 85-90% same weight for all sets
CrossFit WOD, July 19, 2025
Partner WOD
AMRAP 30:
5 Deadlifts
10 Box Jumps
12/9 Calorie Echo Bike
Switch After:
400 Meter Run
* P1: Run
* P2: AMRAP of Deadlifts/Box/Bike
* Switch After 400 Meter Run
* Pick up Where Partner Left Off
CrossFit WOD, July 18, 2025
3 x 2 85-90% same weight all 3 sets
1 Big drop set 15-30 reps at 50%
For Time:
10 V-ups
30 Single DB Devils Press
20 Star Fish
20 Single DB Devils Press
30 Sit-ups
10 Double DB Devils Press
Cash-out 800m Run
DB 50/35
CrossFit WOD, July 17, 2025
5 Rounds For Time:
5 Thrusters 115/85
10 Bar Facing Burpees
15 T2B
50-40-30-20-10
Calories any machine
DU
CrossFit WOD, July 16, 2025
3 x 2 85-90% same weight all 3 sets
1 Big Drop Set:
15-30 reps at 50%
4 Rounds For Time:
500m Row
50 Air Squats
5/3 Ring MU
ADV RX 5/3 Ring MU
RX 5 Bar MU
Scaled 10 C2B or 10 Pull-ups
CrossFit WOD, July 15, 2025
5 x 2 85% same weight across
CrossFit WOD, July 14, 2025
4×4 (3 second descent work between 70-75%)
3 Rounds
10 double DB step ups 50/35
3 x 1 90-95%, same weight all sets
1 Big drop set:
15-39 reps at 50%