WOD
CrossFit WOD, October 28, 2025
On the 2:00 x Max Rounds:
200m Run
5 Burpee Pull-ups
1-2-3-4-5…Thrusters, 75 / 55 lb
Each round, you will add one thruster rep until you can no longer complete the thruster reps within the 2-minute window
– Choose reps/distances that allow you to complete the run and burpee pull-ups in 90 seconds or less, giving you at least 30 seconds on the thrusters at the end of each round. The barbell should be very light and allow you to complete the thrusters unbroken for the majority of the workout.
– Burpee Pull-ups: Choose a bar height just out of fingertip reach. Find a pace that supports unbroken, continuous movement in each set. You may jump into either a strict or kipping pull-up.
– Target Loading: Light (35-45%)
– Target Score: 6-10 Rounds cap at 15
* Scoring Note: 200m = 1 rep
CrossFit WOD, October 27, 2025
For Time:
5 Wall Walk
18 Deadlift (315/225)
6 Wall Walk
14 Deadlift (315/225)
7 Wall Walk
10 Clean (225/155)
8 Wall Walk
6 Clean (225/155)
14:00 Cap
35-39 / 40-44 / 35+
5-6-7-8 Wall Walk
18-14-10-6 Deadlift/Clean
Deadlift – 275/185
Clean – 205/135
45-49 / 50-54 / 45+ / Teen 16-18
4-5-6-7 Wall Walk
18-14-10-6 Deadlift/Clean
Deadlift – 225/155
Clean – 185/125
55-59 / 60-64 / 65+ / 55+ / Teen 13-15
3-4-5-6 Wall Walk
18-14-10-6 Deadlift/Clean
Deadlift – 185/125
Clean – 135/95
Scaled – Novice
2-3-4-5 Wall Walk
18-14-10-6 Deadlift/Clean
Deadlift – 185/125
Clean – 135/95
Tempo Deadlift
On the 3:00 x 3 Sets:
5 Tempo Deadlifts at 60%
* 3 Seconds Up, 3 Seconds Down
CrossFit WOD, October 25, 2025
3 Rounds:
100 Sit-ups each together at the same time
100 Wallballs – split reps 20/14 lbs.
100/80 calorie row – split calories
CrossFit WOD, October 24, 2025
Today’s the day!
Come join us anytime after 4:00pm
Fun games and costumes
Don’t forget your $5 for some chili tasting!
We will do the fittest of the coast on Monday since there are wall walks and deadlifts in the workout
3 Rounds:
100 Sit-ups each together at the same time
100 Wallballs – split reps 20/14 lbs.
100/80 calorie row – split calories
3 Rounds:
100 Sit-ups each together at the same time
100 Wallballs – split reps 20/14 lbs.
100/80 calorie row – split calories
CrossFit WOD, October 23, 2025
6 X 2 add weight each set build to a heavy set of 2
6 X 2 add weight each set build to a heavy set of 2
It does not need to be TnG
Focus on form:
Proper setup, strong leg and hip drive, keep the bar close, maintain flat back and chest up during the pull, torso moves together, don’t stay over the bar to long, think explosive to extend hips and legs to drive the barbell upward, pulling your body down under the bar for a stable overhead catch.
AMRAP 12
Buy In:
20 Wall Walks
40 T2B
Directly Into……
4 Push Press
8 Front Squats
RX
BUY IN
40 DB Renegade Rows (35/20)
30 T2B
Directly Into……
4 Push Press
8 Front Squats
Barbell:
ADV RX 135/95
RX 115/85
CrossFit WOD, October 22, 2025
6 Rounds For Time
8 Pistols
6 Burepee Box Jump overs or step overs (24/20″)
3 Deadlifts 315/225
RX
6 Rounds For Time:
30 Air Squats
6 Burpee Box Jump overs or step overs
3 Deadlifts 225/155
CrossFit WOD, October 21, 2025
6 X 2 add weight each set
CrossFit WOD, October 20, 2025
The best time at CFA is coming up this Friday October 24th at 4:00pm. Friends, families and bring all the kiddos to our annual Halloween party. Please dress up and join in for lots of laughs and fun. Below is a link to sign up if you would like to help with supplies needed. Trunk-Or-Treat will start at 5:00pm. We will have a Chili taste off competing for the best chili ever made at CFA starting at 5:30. The Winner will take home a cash prize and chili champion apron.
Best of luck to our Contestants:
Alex J., Amanda V., Mike D., Amy C., Joe P., Bruce M., Eileen H., Abe R., Payton B
CrossFit WOD, October 18, 2025
Partner WOD
Cash-in 800m Run
3 Rounds
30 Hang Clean & Jerk 115/85
100 Air Squats together
Cash -out 800m Run
Split Reps and run together
Set 1: 3 Front Squats at 65%
Set 2: 3 Front Squats at 70%
Set 3: 3 Front Squats at 75%
Set 4: 3 Front Squats at 70%
Set 5: 3 Front Squats at 75%
Set 6: 3 Front Squats at 80%
• Rest 1-2 Minutes Between All Sets
Score: Set 6