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CrossFit WOD, January 9, 2025

January 8, 2025
CrossFit – Thu, Jan 9

Hang Power Snatch (15-12-9 build in weight)

– Each hang power snatch set should be completed unbroken without dropping the bar.

– Focus on keeping your elbows raising vertically as you extend your hips. Punch out aggressively during each lockout.

– Be sure to extend your knees, hips, and elbows in a locked out position before bringing the bar back down.

Metcon (Time)

5 Rounds For Time:

40 sit-ups

30 push-ups

20 pull-ups

CrossFit WOD, January 8, 2025

January 7, 2025
CrossFit – Wed, Jan 8

Power Clean (3×12)

– Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.

– Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM power clean.

– Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.

Metcon (Time)

3 rounds For Time:

1,000m row

10 shuttle runs (5 mats = 1)

10 hang cleans

10 burpee box jumps

ADV RX Barbell 155/105

RX Barbell 135/95

non runner suggestions: replace the shuttle run with 200m ski erg or 100 singles or 50 DU or 400m C2 Bike

CrossFit WOD, January 7, 2025

January 6, 2025
CrossFit – Tue, Jan 7

Metcon (Time)

For Time:

25 Push Press (155/105)

–Off the Rack–

10 minute time cap

Goal is 4-6 minutes

If RX weight is to heavy your Target weight is around 75-80% of your 1RM

Metcon (AMRAP – Reps)

ADV RX

AMRAP 6:

200m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

400m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

600m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

800m Run

Max Calorie Row

Rest 2 minutes

AMRAP 6:

1,000m Run

Max Calorie Row

Score is total calories on Row

RX

Non- Runners

Row the meters and your score is total calories on the Bike

CrossFit WOD, January 6, 2025

January 5, 2025
CrossFit – Mon, Jan 6

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

8 DB Snatches (R)

8 DB Goblet Reverse Lunges

8 DB Snatches (L)

8 DB Goblet Revers Lunges

30 DU

DB (50/35)

Metcon (Time)

10 Rounds For Time:

15/12 Calorie Echo Bike

5/3 Strict Pull-ups

CrossFit WOD, January 5, 2025

January 4, 2025
CrossFit – Sun, Jan 5

11AM Zone 2

2 minutes per station

-C2Bike

-Rower

-Echo Bike

-Ski Erg

-AbMat

-DB movement (tricep kick backs, curls…

CrossFit WOD, January 4, 2025

January 3, 2025
CrossFit – Sat, Jan 4

Metcon (Time)

Partner WOD

AMRAP x 25

30/24 Calorie Row

20 Box Jumps (24/20″)

10 Clean & Jerks 155/105

RX 135/95

CrossFit WOD, January 3, 2025

January 2, 2025
CrossFit – Fri, Jan 3

Front Squat (3×1 aim for 90% same weight across)
Metcon (Time)

For Time:

45 Front Squats 155/105

45 Strict Pull-ups

Directly into…..

400m Double DB Farmers Carry 50/35

Partion Part 1 however

Goal is sub 18 minutes

CrossFit WOD, January 2, 2024

January 1, 2025
CrossFit – Thu, Jan 2

Deadlift (3×1 aim for 90% same weight across)
Metcon (Time)

4 Rounds For Time:

400m Run

8 Power Snatches 115/85

8 Single DB Box Step ups 50/35

CrossFit WOD, January 1, 2024

December 31, 2024
CrossFit – Wed, Jan 1

Let’s Go (Time)

Group effort for time:

Bring each machine to 2025 Calories

Sky Erg

Rower

C2Bike

Echo bike

CrossFit WOD, December 31, 2024

December 30, 2024
CrossFit – Tue, Dec 31

New Years Eve 2024 (AMRAP – Rounds and Reps)

3 Person Team:

AMRAP 24:
24 Wallballs, 20/14
24 Hang Cleans
24 DU
24 Front Squats

Barbell 115/85

*Split Reps however needed

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