WOD
CrossFit WOD, July 7, 2025
CrossFit WOD, July 5, 2025
Partner WOD
For Time:
P1: 12/10 Calorie Echo Bike, P2: 12/10 Calorie Row
50-40-30-20-10 together AbMat Sit-ups
P1: 12/10 Calorie Row, P2: 12/10 Calorie Echo Bike
50-40-30-20-10 together Single Dumbbell Box Step-ups
– Notes: One partner starts on the bike, the other on the rower. At completion of those calories, both athletes complete all the sit-ups. Switch machines after the set of sit-ups.
– Workout flow: Machine Calories, 50 Sit-ups together at the same time, Machine Calories, 50 Step-ups together at the same time……
– Hold the dumbbell on your shoulder and alternate every leg on the step-ups.
– Goal is 20-25 Minutes
DB 50/35
CrossFit WOD, July 4, 2025
3 x 8 at 50-60% 3 second Hold in Bottom
score your heaviest weight
2 Rounds For Time:
1 Mile Run
1,000/900m Row
Goal 20-28 minutes
aim for sustainable intensity and hold steady output. We are working on endurance capacity on this one : )
CrossFit WOD, July 3, 2025
4×4 work between 70-75% same weight for all sets
3 Rounds:
7 Push Press
7 Burpee Box Jumps
25/20 Calorie Echo Bike
3 Rounds:
5 Push Press
5 Burpee Box Jumps
400m Run
3 Rounds:
3 Push Press
3 Burpee Box Jumps
Barbell: 135/95
Box: 24/20″
Goal sub 15
CrossFit WOD, July 2, 2025
3 x 5 same weight across 75-80%
For Time:
30 Deadlifts
50 Push-ups
800m Run
50 Push-ups
30 Deadlifts
Barbell 185/135
Goal 8-12 minutes
CrossFit WOD, July 1, 2025
Off The Rack)
5×3 work between 75-85%
Off The Rack
3 Rounds
9 Snatch grip deads
6 Hang Snatches
3 OHS
600m Run
Barbell 95/65
CrossFit WOD, June 30, 2025
3×6 (3 sec Pause Back squat) work between 60-65%
same weight for all sets
CrossFit WOD, June 28, 2025
Partner WOD
1 mile run
30 Burpees
30 Wallballs
30 KBS 24/16kg
800m run
30 Lunges with the wallball
200m Farmers carry 50/35
400m run
30 Burpees
30 Wallballs
30 KBS
200m Run
30 Lunges with the wallball
200m Farmers Carry
Split reps and meters on the farmers carry and run together
CrossFit WOD, June 27, 2025
Build to heavy Single
5 Rounds For Time:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB S2OH
50 DU
250/200m Row
CrossFit WOD, June 26, 2025
AMRAP 30:
50/35 Strict pull-ups or chin ups
100 Hand-Release Push-ups
150 Sit-ups
Every 3 minutes (Starting on 0:00):
3 Snatches, 115/85
RX 95/65
5×5 work between 75-80% same weight across