WOD
CrossFit WOD, February 18, 2025
For Time:
60 T2B
60 Push Jerk, 135/95
*Partition however you’d like
RX 115/85
200m Run
1 minute rest
400m Run
2 minute rest
600m Run
3 minute rest
800m run
4 minute rest
1,000m run
*during rest 10 close grip push-ups
CrossFit WOD, February 17, 2025
3×6 Build in weight, aim for 70-80%
Jan-20th we did 3×10 at 60-70%
3 Deadlifts 255/175
1-2-3-4-5-6-7-8-9-10 Double DB Front Squat, 50/35 lbs
Goal is sub 18
on the 4:00 x 5 sets:
50/40 Calorie Row
moderate to hard intensity. Adjust target calories accordingly
CrossFit WOD, February 16, 2025
45 minutes
3 minutes each machine
Ski Erg
Rower
Bike Erg
core movement
surprise station
CrossFit WOD, February 15, 2025
5 Rounds For Time:
100 DU
1000m Row
50 Wallballs (20/14)
Split reps
Power Cleans TnG
5 70%
4 75%
3 80%
2 85%
1 90%
CrossFit WOD, February 14, 2025
4×2 build in weight
aim for 85-90% 1RM
AMRAP x 20
10/8 Calorie Bike
10 DB Floor Press 50/35
10 T2B
Relay style with each person in a station working at the same time. Move to the next station once the person in front of you finishes their reps.
3 sets
10 double DB tricep kickbacks
max ring support hold
CrossFit WOD, February 13, 2025
aim for 85-90% 1RM
On the Minute x 10:
3 Power Snatches 115/85
Max Bar-Facing Burpees
-start each minute with 3 power snatches and use the rest of the minute to accumulate as many BFB
Target Score: 50-100 BFB
3 Sets
20 Feet elevated DB Glute Bridges
1 minute GHD Back Extension hold
CrossFit WOD, February 12, 2025
1 @ 80%,
6 @70%,
1 @85%,
6 @75%,
1 @90%,
6 @80%
4 Rounds X AMRAP 4:
27/21 Calorie Row
15 Box Jump Overs (24/20″)
12 Alt. DB Hang Squat Clean 70/50
RX 50/35
REST 4 MINUTES BTWN ROUNDS
Pick up where you left off
aim to try and complete a full round every AMRAP.
Target score is 4-6 Rounds
100 Back Rack Step ups to 8″ stack of plates (body weight)
CrossFit WOD, February 11, 2025
4 x 2 Build in weight
Strict Weighted pull-ups
For Time:
40 Pull-ups
60 KBS 24/16kg
1,200m Run
Goal is sub 18
break it up however you would like
3 supersets:
10 Bent Over Rows
10 DB Curls
CrossFit WOD, February 10, 2025
Aim for 85-90% 1RM
5 Rounds for Time:
9 Front Squats
100m Run
9 Push Press
Barbell 135/95
100 Calorie Row
CrossFit WOD, February 8, 2025
Partner WOD
AMRAP 30:
20 Deadlifts 275/185
Even Rounds: 20 Burpee Box Jumps 24/20″
Odd Rounds: 20 T2B
Strict Press
3×6 Build in Weight, aim for 70-80%
Feb – 12th we did sets of 6 & 1 building to a heavy set of 6 at 80% and our last single at 90% listed under Metcon.
Jan – 21st we did 3×10 climbing to 60-70% This week 3×6 goal is heavier than 1/21