WOD
CrossFit WOD, March 2, 2025
45-60 minutes
3 minutes each machine
Ski Erg
C2Bike
Rower
Echo Bike or 200m jog
mystery station
CrossFit WOD, March 1, 2025
5 Rounds for time:
20 pull-ups
20 Hang cleans
200 Meter Run
20 Front Squats 115/85
ADV RX 135/95 C2B
CrossFit WOD, February 28, 2025
AMRAP 12:
9 Air Squats
6 Hand-Release Push-ups
3 Power Cleans, 135 / 95 lb
Score: Rounds + Reps
CrossFit WOD, February 27, 2025
On the Minute x 20:
Minute 1: Bike Calories
Minute 2: AbMat Sit-ups
Minute 3: Double Unders
Minute 4: Rest
Score: Total Reps
CrossFit WOD, February 26, 2025
Softball will be in the gym
Strict Weighted Pull-ups
5×1 add weight each set
AMRAP 15:
2 Rope Climbs
4 Burpee Box Jumps
8 HSPU
Alternate HSPU for DB Alternating Snatches
Extra work
600m run rest 1:30
400m run rest 1:00
200m run rest :30
CrossFit WOD, February 25, 2025
5×1 build in weight
aim for 85-92%
Last time we back squated Feb 10 4×2 aiming for 85-90%
For Time:
60-40-20 Calorie Row
30-20-10 Front Rack Reverse Lunges
Barbell 115/85
Women’s Calories 48-32-16
CrossFit WOD, February 24, 2025
Starts this Thursday
Fridays WOD will be posted after the announcement on Thursday. 25.1
There will also be an alternative workout as well
5 x 2 build in weight
aim for 85-92%
Feb 13th we deadlifted 4×2 up to 90%
For Time:
600m run or 750m Row
50 T2B
40 DB Push Press
30 DB Hang Power Clean
200m Farmers Cary
Double DB for the entire workout 50/35
150/100 Calorie Echo Bike
every 50/40 Calories 8 Strict Ring Dips
CrossFit WOD, February 22, 2025
6 Rounds For Time:
120 DU
60 KBS 24/16kg
15 Burpees at the same time
Split reps with one person working and burpee together at the same time both doing 15 reps
3 sets
5 strict T2B
15 weighted sit-up twists each side 30 total
5 strict T2B
CrossFit WOD, February 21, 2025
Thrusters
Set 1: 4@ 65%
Set 2: 3@ 70%
Set 3: 2@ 75%
Set 4: 3 @70%
Set 5: 4 @65%
-rest 2 minutes between sets-
Log your 2×3 at 70%
Feb – 7th we did 3×8 building in weight finishing at 1×8 65-75%
ADV RX
100/80 Calorie Row
50 Thrusters, 45/35 lb
50 pull-ups
50 Thrusters, 45/35 lb
100/80 Calorie Row
RX
50/40 Calorie Row
25 Thrusters, 45/35 lb
25 pull-ups
25 Thrusters, 45/35 lb
50/40 Calorie Row
PLEASE DO NOT DROP THE BARBELL, when you rest
This workout should feel very light weight, 8/10 on intensity level, working on aerobic power, muscle endurance, anaerobic capacity.
3 sets
12 single arm preacher curls
Max Ring row hold with arms slightly bent about a 45 degree angle
CrossFit WOD, February 20, 2025
sumo deadlift
3×10 build in weight, aim for 60-70%
Last time we did Sumo Deadlift was
Jan – 23rd same rep scheme and same %
For Time:
40-30-20-10 Box Jumps (24/20″)
20-15-10-5 Power Cleans (155/105)
RX 135/95
5 Rounds for calories
2 minutes of work on any machine
:20 – :30 sec rest between machines/work
Floor Press
5 x 1
• Build In Weight To Technical Failure
• Aim for ~85-92%+ of 1RM
• Rest 1-3 Minutes Between Sets
Score: Heaviest Load