WOD
CrossFit WOD, January 13, 2025
On the Minute x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
Score is total load for 10 rounds
you can add weight each round or stay the same or take weight off
3 minute C2 Bike
Max DB Bench Press 70/50
3 minute Row
Max DB Bench Press 50/35
3 minute Ski Erg
Max DB Bench Press 35/25
reps on the bench press only
CrossFit WOD, January 12, 2025
5 Rounds
2 min Ski Erg
2 min C2 Bike
2 min Row
2 min Echo Bike
suggested movement added if we want
20 leg lifts over DB standing upright
8 single arm bent over rows per arm
10 cheat hammer curls per arm
10 Glute Bridges
5 Bulgarian Squats per leg
CrossFit WOD, January 11, 2025
6 Rounds:
4 Rope Climbs
10 Double DB Devils Press (50/35)
20 T2B
RX Rope Climbs = 4 Strict Pull-ups per person per round
CrossFit WOD, January 10, 2025
– Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
– Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM thruster.
– Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
40-30-20-10 Wallballs (20/14)(10/9′)
500m Row
Goal is 10-15 minutes
CrossFit WOD, January 9, 2025
– Each hang power snatch set should be completed unbroken without dropping the bar.
– Focus on keeping your elbows raising vertically as you extend your hips. Punch out aggressively during each lockout.
– Be sure to extend your knees, hips, and elbows in a locked out position before bringing the bar back down.
5 Rounds For Time:
40 sit-ups
30 push-ups
20 pull-ups
CrossFit WOD, January 8, 2025
– Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
– Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM power clean.
– Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
3 rounds For Time:
1,000m row
10 shuttle runs (5 mats = 1)
10 hang cleans
10 burpee box jumps
ADV RX Barbell 155/105
RX Barbell 135/95
non runner suggestions: replace the shuttle run with 200m ski erg or 100 singles or 50 DU or 400m C2 Bike
CrossFit WOD, January 7, 2025
For Time:
25 Push Press (155/105)
–Off the Rack–
10 minute time cap
Goal is 4-6 minutes
If RX weight is to heavy your Target weight is around 75-80% of your 1RM
ADV RX
AMRAP 6:
200m Run
Max Calorie Row
Rest 2 minutes
AMRAP 6:
400m Run
Max Calorie Row
Rest 2 minutes
AMRAP 6:
600m Run
Max Calorie Row
Rest 2 minutes
AMRAP 6:
800m Run
Max Calorie Row
Rest 2 minutes
AMRAP 6:
1,000m Run
Max Calorie Row
Score is total calories on Row
RX
Non- Runners
Row the meters and your score is total calories on the Bike
CrossFit WOD, January 6, 2025
AMRAP 15:
8 DB Snatches (R)
8 DB Goblet Reverse Lunges
8 DB Snatches (L)
8 DB Goblet Revers Lunges
30 DU
DB (50/35)
10 Rounds For Time:
15/12 Calorie Echo Bike
5/3 Strict Pull-ups
CrossFit WOD, January 5, 2025
2 minutes per station
-C2Bike
-Rower
-Echo Bike
-Ski Erg
-AbMat
-DB movement (tricep kick backs, curls…
CrossFit WOD, January 4, 2025
Partner WOD
AMRAP x 25
30/24 Calorie Row
20 Box Jumps (24/20″)
10 Clean & Jerks 155/105
RX 135/95
Aim for 75-80% of 1 RM
– Overview: This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between higher rep and lower rep weeks, ensuring balanced development.
– 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.
– A rough estimate of where you might complete these reps is at 75-80% of your 1RM back squat. Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
– Score: last set of 5