WOD
CrossFit WOD, February 27, 2025
On the Minute x 20:
Minute 1: Bike Calories
Minute 2: AbMat Sit-ups
Minute 3: Double Unders
Minute 4: Rest
Score: Total Reps
CrossFit WOD, February 26, 2025
Strict Weighted Pull-ups
5×1 add weight each set
AMRAP 15:
2 Rope Climbs
4 Burpee Box Jumps
8 HSPU
Alternate HSPU for DB Alternating Snatches
Extra work
600m run rest 1:30
400m run rest 1:00
200m run rest :30
CrossFit WOD, February 25, 2025
5×1 build in weight
aim for 85-92%
Last time we back squated Feb 10 4×2 aiming for 85-90%
For Time:
60-40-20 Calorie Row
30-20-10 Front Rack Reverse Lunges
Barbell 115/85
Women’s Calories 48-32-16
CrossFit WOD, February 24, 2025
Starts this Thursday
Fridays WOD will be posted after the announcement on Thursday. 25.1
There will also be an alternative workout as well
5 x 2 build in weight
aim for 85-92%
Feb 13th we deadlifted 4×2 up to 90%
For Time:
600m run or 750m Row
50 T2B
40 DB Push Press
30 DB Hang Power Clean
200m Farmers Cary
Double DB for the entire workout 50/35
150/100 Calorie Echo Bike
every 50/40 Calories 8 Strict Ring Dips
CrossFit WOD, February 22, 2025
6 Rounds For Time:
120 DU
60 KBS 24/16kg
15 Burpees at the same time
Split reps with one person working and burpee together at the same time both doing 15 reps
3 sets
5 strict T2B
15 weighted sit-up twists each side 30 total
5 strict T2B
CrossFit WOD, February 21, 2025
Thrusters
Set 1: 4@ 65%
Set 2: 3@ 70%
Set 3: 2@ 75%
Set 4: 3 @70%
Set 5: 4 @65%
-rest 2 minutes between sets-
Log your 2×3 at 70%
Feb – 7th we did 3×8 building in weight finishing at 1×8 65-75%
ADV RX
100/80 Calorie Row
50 Thrusters, 45/35 lb
50 pull-ups
50 Thrusters, 45/35 lb
100/80 Calorie Row
RX
50/40 Calorie Row
25 Thrusters, 45/35 lb
25 pull-ups
25 Thrusters, 45/35 lb
50/40 Calorie Row
PLEASE DO NOT DROP THE BARBELL, when you rest
This workout should feel very light weight, 8/10 on intensity level, working on aerobic power, muscle endurance, anaerobic capacity.
3 sets
12 single arm preacher curls
Max Ring row hold with arms slightly bent about a 45 degree angle
CrossFit WOD, February 20, 2025
sumo deadlift
3×10 build in weight, aim for 60-70%
Last time we did Sumo Deadlift was
Jan – 23rd same rep scheme and same %
For Time:
40-30-20-10 Box Jumps (24/20″)
20-15-10-5 Power Cleans (155/105)
RX 135/95
5 Rounds for calories
2 minutes of work on any machine
:20 – :30 sec rest between machines/work
CrossFit WOD, February 19, 2025
For Time:
2,000m Row
120 Calorie Echo Bike
2,000m Row
If class is larger than 6, start the second waive 12 minutes in and the first waive should consist of the people faster on the bike.
This should take between 20-35 min
10 minute double DB Carry, 50/35
Position 1: Farmer’s Carry
Position 2: Front Rack Carry
Position 3: Overhead Carry
Challenge your grip, forearms, shoulders, and upper back.
Hold 2 DB’s. Start in the farmers carry and walk as long as you can until you have to break. Once you pick the DB’s up again, move to front rack until you break, then overhead position then start back at farmers carry and so on.
CrossFit WOD, February 18, 2025
Strict Press
3×6 Build in Weight, aim for 70-80%
Feb – 12th we did sets of 6 & 1 building to a heavy set of 6 at 80% and our last single at 90% listed under Metcon.
Jan – 21st we did 3×10 climbing to 60-70% This week 3×6 goal is heavier than 1/21
For Time:
60 T2B
60 Push Jerk, 135/95
*Partition however you’d like
RX 115/85
200m Run
1 minute rest
400m Run
2 minute rest
600m Run
3 minute rest
800m run
4 minute rest
1,000m run
*during rest 10 close grip push-ups
CrossFit WOD, February 17, 2025
3×6 Build in weight, aim for 70-80%
Jan-20th we did 3×10 at 60-70%
3 Deadlifts 255/175
1-2-3-4-5-6-7-8-9-10 Double DB Front Squat, 50/35 lbs
Goal is sub 18
on the 4:00 x 5 sets:
50/40 Calorie Row
moderate to hard intensity. Adjust target calories accordingly
Softball will be in the gym