WOD

No WOD available

CrossFit WOD, July 7, 2025

CrossFit – Mon, Jul 7

Back Squat (5×5 work between 75-80% same weight across)

5×5 work between 75-80% same weight across

CrossFit WOD, July 5, 2025

CrossFit – Sat, Jul 5

Metcon (Time)

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

CrossFit – Fri, Jul 4

Overhead Squat (3 x 8 at 50-60% 3 second Hold in Bottom)

3 x 8 at 50-60% 3 second Hold in Bottom

score your heaviest weight

Metcon (Time)

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

CrossFit – Thu, Jul 3

Shoulder Press (4×4 work between 70-75% same weight for all sets)

4×4 work between 70-75% same weight for all sets

Metcon (Time)

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

CrossFit – Wed, Jul 2

Deadlift (3 x 5 same weight across 75-80%)

3 x 5 same weight across 75-80%

Metcon (Time)

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

CrossFit – Tue, Jul 1

Split Jerk (5×3 work between 75-85%
Off The Rack)

5×3 work between 75-85%

Off The Rack

Metcon (Time)

3 Rounds

9 Snatch grip deads

6 Hang Snatches

3 OHS

600m Run

Barbell 95/65

CrossFit WOD, June 30, 2025

CrossFit – Mon, Jun 30

Back Squat (3×6 (3 sec Pause Back squat) work between 60-65%)

3×6 (3 sec Pause Back squat) work between 60-65%

same weight for all sets

CrossFit WOD, June 28, 2025

CrossFit – Sat, Jun 28

Metcon (Time)

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

CrossFit – Fri, Jun 27

Shoulder Press (Build to heavy Single)

Build to heavy Single

Metcon (Time)

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

CrossFit – Thu, Jun 26

Metcon (AMRAP – Rounds and Reps)

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

FIND US ON FACEBOOK