WOD

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CrossFit WOD, May 5, 2025

May 4, 2025

CrossFit – Mon, May 5

Snatch Pull (EMOM 6 x 1 climbing to 110%)

Snatch (EOMOM 6 x 1 climbing)

Start your first working set around 65%

Metcon (Calories)

3 Rounds For Reps

4 minute Bike

1 minute to get 5 Strict Pull-ups

4 minute Row

1 minute to get 5 Strict Pull-ups

CrossFit WOD, May 4, 2025

May 3, 2025

CrossFit – Sun, May 4

H Y R O X (Time)

2 Rounds
400m ski erg
400m Run
20 KBS 24/16
2 Rounds
400m Row
400m Run
30 Wallballs 20/14

CrossFit WOD, May 3, 2025

May 2, 2025

CrossFit – Sat, May 3

Metcon (Time)

Partner WOD

5 Rounds For Time:

800m Row

20 Thrusters 65/45

20 Pull-ups

20 Single Arm DB S2OH (50/35)

CrossFit WOD, May 2, 2025

May 1, 2025

CrossFit – Fri, May 2

Deadlift (9 X 2)

9 x 2

5 x 2 Climbing directly into 4 x 2 back down in weight to your first set of 2.

For example

Set 1: 135 Set 2: 155 Set 3: 165 Set 4: 175 Set 5: 185 Set 6: 175 Set 7: 165 Set 8: 155 Set 9: 135

Log your heaviest set

Metcon (AMRAP – Rounds and Reps)

AMRAP X 9

3-6-9-12…..

Deadlift 185/125

Burpee Box Jump Overs or step ups (24/20″)

CrossFit WOD, May 1, 2025

April 30, 2025

CrossFit – Thu, May 1

Back Squat (9 x 2)

9 x 2

5 x 2 Climbing directly into 4 x 2 back down in weight to your first set of 2.

For example

Set 1: 135 Set 2: 155 Set 3: 165 Set 4: 175 Set 5: 185 Set 6: 175 Set 7: 165 Set 8: 155 Set 9: 135

Log your heaviest set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10-20-30-40……

KBS

KB Goblet Step Back Lunges

24/16KG

CrossFit WOD, April 30, 2025

April 29, 2025

CrossFit – Wed, Apr 30

Floor Press (4 x 3 Climbing)

Metcon (Time)

100 – 80 – 60 – 40 DU

100m Farmers Carry 24/16kg KB

10 DB S2OH 50/35

CrossFit WOD, April 29, 2025

April 28, 2025

CrossFit – Tue, Apr 29

Clean Pull (6 x 2 EMOM same weight across)

0:00 – 6:00

Every Minute On the Minute x 6 (2 reps)

Goal is to work at a weight heavier than your 1RM

same weight every set

Clean and Jerk (6 x 2 EOMOM same weight across)

9:00 – 21:00

Every Other Minute On the Minute x 6 (2 reps)

Goal is to work at a weight heavier than last week

Metcon (Time)

Partner WOD

For Time:

50 T2B

100 Cal Echo Bike

50 Strict Pull-ups

100 Air Squats

Directly Into…..

100 Sit-ups

50 Bar facing burpees

100 Kipping C2B

50 Front Squats 185/125

RX Kipping Pull-ups and Barbell 155/105

CrossFit WOD, April 28, 2025

April 27, 2025

CrossFit – Mon, Apr 28

Snatch Pull (6 x 2 EMOM Same weight across )

0:00 – 6:00

Every Minute On the Minute x 6 (2 reps)

Goal is to work at a weight heavier than your 1RM

same weight every set

Snatch (EOMOM 6 x 2 same weight across)

9:00 – 21:00

Every Other Minute On the Minute x 6 (2 reps)

Goal is to work at a weight heavier than last week

Metcon (AMRAP – Reps)

AMRAP 10:

1,000m Run

Max Calorie Row

AMRAP 8:

800m Run

Max Calorie Row

AMRAP 6:

600m Run

Max Calorie Row

AMRAP 4:

400m Run

Max Calorie Row

AMRAP 2

200m Run

Max Calorie Row

Score is total calories on the row

Goal is for the run to take no longer than half the time giving you equal time on the rower each round.

180-360 Calories

CrossFit WOD, April 27, 2025

April 26, 2025

CrossFit – Sun, Apr 27

H Y R O X (Time)

2 Rounds
400m ski erg
400m Run
20 barbell thrusters
2 Rounds
400m Row
400m Run
30 Wallballs

CrossFit WOD, April 26, 2025

April 25, 2025

CrossFit – Sat, Apr 26

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

6 Rounds For Time:

20 Pull-ups

20 DB Thrusters

20 DB Walking Lunge (hold DB’s at your side) 10 per leg

DB 35/25

WOD

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