WOD

No WOD available

CrossFit WOD, May 16, 2025

CrossFit – Fri, May 16

Shoulder Press (10 x 1 90% same weight across)
Metcon (Time)

30 T2B

2,400m Run

30 T2B

2,400m Run

CrossFit WOD, May 15, 2025

CrossFit – Thu, May 15

Floor Press (3 x 6 75% Across)
Metcon (AMRAP – Rounds and Reps)

AMRAP X 20

500/425m Row

80 Sit-ups

CrossFit WOD, May 14, 2025

CrossFit – Wed, May 14

Hang Clean (4 x 3 75-80% )

2 x 3 75%

2 x 3 80%

Behind the Neck Split Jerk (BTN) (Checkmark)

3 x 3 Climbing but not to exceed 70% of split jerk max.

Off the rack

Metcon (Time)

Partner WOD

8 Rounds For Time

10 Pull-ups

20 Push-ups

30 Air Squats

-Split reps however needed

ADV RX Weight vest 20/14 lbs.

CrossFit WOD, May 13, 2025

CrossFit – Tue, May 13

Front Squat (3 x 5 75% of 1 RM)
Metcon (Time)

5 Rounds For Time:

15/12 Calorie Row

9 Front Squats 115/85

goal is sub 15

Extra Work (Checkmark)

5 Rounds

8 Ring Push ups

5 Strict Pull-ups

CrossFit WOD, May 12, 2025

CrossFit – Mon, May 12

7 Week Strength Program

This is our first week of 7.

Shoulder Press (5 x 5 70% 1RM)
Metcon (Time)

5 Rounds for Time:

10 Push Press 95/65

10 Barbell Back Rack Reverse Lunges 95/65

10 Burpees to target

CrossFit WOD, May 11, 2025

CrossFit – Sun, May 11

Metcon (Time)

5 Rounds

10 Burpee Box Jumps

500m Ski Erg

10 KBS 24/16kg

500m Row

10 Thrusters 75/55

12/9 Calorie Bike

CrossFit WOD, May 10, 2025

CrossFit – Sat, May 10

Metcon (Time)

Partner WOD

60 Double DB Box Step ups 20″

90 T2B

120 DB S2OH

DB 50/35

CrossFit WOD, May 9, 2025

CrossFit – Fri, May 9

Metcon (AMRAP – Reps)

5 Rounds x AMRAP 2:

5 Strict Pull-ups

Bike in remaining time

5 Rounds x AMRAP 2:

60 DU

Row in remaining time

5 Rounds x AMRAP 2:

30 AbMat sit-ups

Row in remaining time

5 Rounds x AMRAP 2:

100m Farmers carry 35/25lbs DB

Row in remaining time

score is calories

CrossFit WOD, May 8, 2025

CrossFit – Thu, May 8

Back Squat (Build to a heavy set of 2)
Metcon (AMRAP – Rounds and Reps)

For Time:

AMRAP 10:

3 Front Squats 185/125

10 Bar Facing Burpees

RX 155/105

CrossFit WOD, May 7, 2025

CrossFit – Wed, May 7

Floor Press (5 x 2 Climbing)

5 x 2 climbing

Metcon (AMRAP – Rounds and Reps)

Partner Up

AMRAP 30:

30/24 Calorie Row

30 Wallballs 20/14

30 Box Jumps 24/20″

goal is 6-8 rounds

FIND US ON FACEBOOK