WOD
CrossFit WOD, March 12, 2025
Partner WOD
For Time:
2,000/1,800m Row
40 Power Cleans 185/135
600 DU
Partitian however you’d like
RX 155/105
3 Sets
10 DB Lateral Raises
20 DB Z – press
Rest 1-2 minutes between sets
muscle endurance and stability
CrossFit WOD, March 11, 2025
Build to a heavy set of weighted pull-ups
Rest 1-2 minutes between sets
log heaviest set
800-600-400-200 meter run
20-15-10-5 burpee pull-ups
goal is sub 20
3 Giant sets:
7 barbell bicep curls (bottom half)
7 barbell bicep curls (top half)
7 barbell bicep curls (full range)
rest 1-2 minutes between giant sets
CrossFit WOD, March 10, 2025
4×2
77 -87%
Rest 2-3 minutes between sets
score heaviest set
For Time:
30-24-18 Box Jump Overs 24/20
30-24-18 Dumbbell reps 50/35 lbs
100m Farmers Carry
R1: DB Push Press
R2: DB Front Squats
R3 DB Thrusters
Goal is sub 15
3 supersets:
10 weighted sit-ups
20 sit-ups unweighted
rest 1-2 minutes between sets
CrossFit WOD, March 8, 2025
3 Person Team
5 Rounds For Time:
10 Shuttle Runs
10 T2B + 10 Push-ups
15/10 Calorie Row
5 Mats down and 5 Mats back = 1 shuttle runs
Each person in a station. follow the person in front of you.
CrossFit WOD, March 7, 2025
On the Minute x 9:
Minutes 1-2-3 (3 Power Snatches)
Minutes 4-5-6 (2 Power Snatches)
Minutes 7-8-9 (1 Power Snatch)
Start at 60% and build
log 3×1
5 Rounds For Time:
10 unbroken Power Snatches 95/65
15/12 Calorie Echo Bike
If you take a break on the power snatch and they are not unbroken add 5/4 calories to your bike.
15 minute time cap
3 Giants Sets
Big set of strict chin-ups
Big set of strict chin-ups (Light moderate Band)
Big set of strict chin-ups (Moderate Heavy Band)
3 minute rest between giant sets
This helps with muscle endurance
goal is at least 6 reps each time.
CrossFit WOD, March 5, 2025
5×2 build in weight aim for 75-85%
1-2 minutes rest between sets
3 Rounds for time:
10 Clean & Jerks 135/95
400m Run
goal is sub 15
3 Sets
15 Good Mornings
1 minute wall sit march
Weight should be challenging but unbroken
8×8 unbroken strict press at 50%
perform with as little rest as possible
CrossFit WOD, March 4, 2025
One of Verdict Ridge's most recognizable and popular members, Ms. Leslie Auton, has experienced a major medical episode. She is currently sedated and on a ventilator at Atrium Main in Charlotte. Shane, and the family, have asked us to notify the membership of Leslie's situation so she may be included in your prayers.
Please pray for Leslie and Shane, and for a positive outcome. Although greatly appreciated, Shane asked to please hold all text, emails and phone calls at this time so he and the family can focus on Leslie and her treatment.
The Club will keep the membership apprised of any updates and/or changes to Leslie's condition.
75-85%
rest 1-2 minutes between sets
On the 1:30 x 10 Sets:
10-9-8-7-6-5-4-3-2-1 Pull-ups
30 DU
Max Calorie Row
Score is total Row Calories
Target score 100-200 calories 🙂
5 Rounds
10-8-6-4-2 Barbell Rollouts
30 sec side plank (R)
30 sec side plank (L)
CrossFit WOD, March 3, 2025
Goal is 75-85%
Rest 1-2 minutes between sets
We will finish up our strength with 4 weeks of Heavy doubles. Our focus will be lifting near maximum weights for two reps. We will progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.
5 Rounds for Time:
5 Double DB Box Step ups
15 Wallballs
15 KBS( 24/16kg)
Two DB’s at hang position (50/35)
4 Rounds
10 Tricep push-ups
4 Minutes Max calorie row
2 minutes rest
CrossFit WOD, March 2, 2025
45-60 minutes
3 minutes each machine
Ski Erg
C2Bike
Rower
Echo Bike or 200m jog
mystery station
77-87% 4 x 2 deadlift building in weight
score your heaviest set