WOD
CrossFit WOD, April 19, 2025
Partner or solo
AMRAP 30:
40 T2B
80 Wallballs, 20 / 14 lb to 10/9 ft
120 Push-ups
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Score: Rounds + Reps
CrossFit WOD, April 18, 2025
10-8-6-4-2 add weight each set TNG
Try to start your set of 10 around 70%
Score is total weight
50 Calorie Bike
200m Farmers Carry 50/35
20 Burpees to a target
1000m Run
100m Farmers Carry
10 Burpees to a target
800m Run
CrossFit WOD, April 17, 2025
1-2-3-4-5-6-7-8-9-10 DB Thrusters
10-9-8-7-6-5-4-3-2-1 DB Burpee Deadlifts
DB 50/35
Goal is sub 15
CrossFit WOD, April 16, 2025
4 x 5 add weight each set
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
Last week we did 5 x 4. This week is 5 x 3. the goal is to be a little heavier this week.