WOD
CrossFit WOD, April 16, 2025
Cash In 60/48 Calorie Bike
3 Rounds:
200m Run
20/16 Calorie Row
20 T2B
20 Box Jump Overs or step 24/20″
CrossFit WOD, April 15, 2025
Every Minute On the Minute x 4 (3 reps)
Goal is to work at a weight heavier than your 1RM
Every OTHER Minute On The Minute x 5 (3 reps) same weight each set
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 4 x 3
9 Clean & Jerks 135/95
15 Clean & Jerks 115/85
21 Clean & Jerks 95/65
Please somewhat control the barbell on the way down and do not dropping it from all the way overhead.
4 Sets
Max L-Sit
10 Barbell rollouts
10 DB Side Bends each side
CrossFit WOD, April 14, 2025
Every Minute On the Minute x 4 (3 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set
Every Other Minute On The Minute x 5 (3 reps)
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 4 x 3 EMOM this week we are adding a set and getting more rest.
Every other minute on the minute x 4 (3 reps) Goal is a little heavier than last week. Off the rack and same weight for all sets
last week we did 4 x 4.
120/100 Calorie Row
40 Strict Pull-ups
80 Push-ups
100 KBS 24/16 kg
Partition however you would like
CrossFit WOD, April 13, 2025
1,000m Run
25 Wallballs 20/14
800m Run
100m Farmers carry 50/35 lb
800m Row
50 Walking Lunges 45/25lb Object
1,000m Ski Erg
25 KBS 25/16 kg
25 burpee box jumps
800m Run
25 Wallballs 20/16lbs
We will not be here for this but I hope you enjoy the workout. : )
CrossFit WOD, April 12, 2025
Partner WOD
3 Rounds For Time
40 C2B
40 Front Squats 135/95
40 Burpee Box Jumps
CrossFit WOD, April 11, 2025
4 x 6 same weight for each set
TNG
light to moderate weight
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
https://www.wodconnect.com/workouts/sham
Rowing intervals
10 sets:
20/16 Calorie Row
10 Hollow rocks
CrossFit WOD, April 10, 2025
5 x 4 same weight across
75-80% 1RM
600m Run, 30 Thrusters
400m Run, 20 Thrusters
200m Run, 10 Thrusters
Barbell 75/55
goal is sub 15 minutes
3 Sets
10 DB lateral raises
10 DB front raises
10 DB z-press
CrossFit WOD, April 9, 2025
EMOM X 4 (5 REPS) build in weight
On the 1:00 x 10 sets:
25 DU
Max strict pull-ups or chin-ups
score is pull-ups
pull-ups are to be unbroken
3 Giant sets
10 DB skull crushers
10 DB tricep presses
10 DB hammer curls
CrossFit WOD, April 8, 2025
- EMOM x 3 (3 reps)
- Clean Pulls (100-110% of 1RM Clean) Same weight across
- EMOM x 4 (3 reps)
- Clean & Jerk (75-80% of 1RM)
- Focus on a smooth transition between the Clean and the Jerk
[TEAMS OF 3]
AMRAP 30:
60/48 Calorie Row
60 Lateral Burpees Over Barbell
60 Hang Power Cleans (135/95)
60 T2B
Score: Rounds + Reps
– Notes: One partner works at a time, switching out however you’d like.
– Target Loading: Light-Moderate (45-55% of 1RM power clean)
– Target Score: 3-4 Rounds
4 Rounds
12/9 Calorie Bike
10 weighted sit-ups
20 unweighted sit-ups
CrossFit WOD, April 7, 2025
3 x 3 across
EMOM x 3 (3 reps)
Snatch Pulls
90-110% of one rep max snatch
Same weight across
- EMOM x 4 (3 reps)
- Snatch (work at 75-80% of 1RM for 3 x 3) same weight across
- Focus on technique and full extension (pushing through the heels, active shoulders)
-
This can be power or squat, whichever one you want to work on or what your mobility allows for.
EVERY 2 minutes 4 x 4
75% same weight across
OFF the rack
For Time:
120/100 calorie row
600m DB Farmers Carry 50/35 lb
30 box jumps
30 HSPU
Partition however you wish
8 Rounds:
5 V-ups
5 Leg Lifts Over upright DB
:20 Plank on the rings on the lowest setting
4 x 5 add weight each set