WOD
CrossFit WOD, April 29, 2025
9:00 – 21:00
Every Other Minute On the Minute x 6 (2 reps)
Goal is to work at a weight heavier than last week
Partner WOD
For Time:
50 T2B
100 Cal Echo Bike
50 Strict Pull-ups
100 Air Squats
Directly Into…..
100 Sit-ups
50 Bar facing burpees
100 Kipping C2B
50 Front Squats 185/125
RX Kipping Pull-ups and Barbell 155/105
CrossFit WOD, April 28, 2025
0:00 – 6:00
Every Minute On the Minute x 6 (2 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set
9:00 – 21:00
Every Other Minute On the Minute x 6 (2 reps)
Goal is to work at a weight heavier than last week
AMRAP 10:
1,000m Run
Max Calorie Row
AMRAP 8:
800m Run
Max Calorie Row
AMRAP 6:
600m Run
Max Calorie Row
AMRAP 4:
400m Run
Max Calorie Row
AMRAP 2
200m Run
Max Calorie Row
Score is total calories on the row
Goal is for the run to take no longer than half the time giving you equal time on the rower each round.
180-360 Calories
CrossFit WOD, April 27, 2025
- 2 Rounds
- 400m ski erg
- 400m Run
- 20 barbell thrusters
- 2 Rounds
- 400m Row
- 400m Run
- 30 Wallballs
CrossFit WOD, April 26, 2025
Partner WOD:
6 Rounds For Time:
20 Pull-ups
20 DB Thrusters
20 DB Walking Lunge (hold DB’s at your side) 10 per leg
DB 35/25
CrossFit WOD, April 25, 2025
4 x 3 add weight each set
For Time:
ADV RX
20 Box Jumps or step ups (30/24″)
30 HSPU
40 T2B
30 HSPU
40 T2B
20 Box Jumps or step ups (30/24″)
RX
30 Box Jumps or step ups (24/20″)
30 DB S2OH (35/20)
30 T2B
30 DB S2OH (35/20)
30 T2B
30 Box Jumps or step ups (24/20″)
CrossFit WOD, April 23, 2025
In between sets 5 strict Pull-ups
For Time:
ADV RX
10 DB S2OH
20 Box Jumps or step ups
40 T2B
800m Row
40 T2B
20 Box Jumps or step ups
10 DB S2OH
ADV RX:
Box: 30/24″
DB: 50/35
RX
Box: 24/20″
DB: 35/25
T2B: 30 reps
3-5 sets
10 V-ups
20 Sit-ups
1:00 Plank
Rest 1-2 minutes Between sets
CrossFit WOD, April 22, 2025
Every Minute On the Minute x 5 (3 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set
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
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
Every Minute On the Minute x 5 (3 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set
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
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
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
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
0:00 – 6:00
Every Minute On the Minute x 6 (2 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set