WOD
CrossFit WOD, April 9, 2025
On the 1:00 x 10 sets:
25 DU
Max strict pull-ups or chin-ups
score is pull-ups
pull-ups are to be unbroken
3 Giant sets
10 DB skull crushers
10 DB tricep presses
10 DB hammer curls
CrossFit WOD, April 8, 2025
- EMOM x 3 (3 reps)
- Clean Pulls (100-110% of 1RM Clean) Same weight across
- EMOM x 4 (3 reps)
- Clean & Jerk (75-80% of 1RM)
- Focus on a smooth transition between the Clean and the Jerk
[TEAMS OF 3]
AMRAP 30:
60/48 Calorie Row
60 Lateral Burpees Over Barbell
60 Hang Power Cleans (135/95)
60 T2B
Score: Rounds + Reps
– Notes: One partner works at a time, switching out however you’d like.
– Target Loading: Light-Moderate (45-55% of 1RM power clean)
– Target Score: 3-4 Rounds
4 Rounds
12/9 Calorie Bike
10 weighted sit-ups
20 unweighted sit-ups
CrossFit WOD, April 7, 2025
3 x 3 across
EMOM x 3 (3 reps)
Snatch Pulls
90-110% of one rep max snatch
Same weight across
- EMOM x 4 (3 reps)
- Snatch (work at 75-80% of 1RM for 3 x 3) same weight across
- Focus on technique and full extension (pushing through the heels, active shoulders)
-
This can be power or squat, whichever one you want to work on or what your mobility allows for.
EVERY 2 minutes 4 x 4
75% same weight across
OFF the rack
For Time:
120/100 calorie row
600m DB Farmers Carry 50/35 lb
30 box jumps
30 HSPU
Partition however you wish
8 Rounds:
5 V-ups
5 Leg Lifts Over upright DB
:20 Plank on the rings on the lowest setting
CrossFit WOD, April 6, 2025
- 800m Run
- Burpee Box Jumps– 20 reps
- Ski Erg 800m
- 200m Run
- KBS –20 reps 24/16kg
- Rowing 800m
- 200m Run
- 50 odd object walking Lunges 40/20
- 800m Run
CrossFit WOD, April 5, 2025
10-20-30-40-50-60 Cal Row
20-30-40-50-60-70 Wallballs
Directly into……
10-20-30-40-50-60 Cal Bike
5 Clean & Jerk (135/95)
CrossFit WOD, April 4, 2025
This is not meant to be heavy. Just enough weight for you to focus on hamstring activation.
21-18-15-12-9: Box Jumps (24/20)
5 Power Snatches 115/85
RX Clean & Jerk
CrossFit WOD, April 3, 2025
- 5 x 5 (75% of 1RM Back Squat) same weight across
8 Rounds For Time:
8 T2B
200m Run
16 Push-ups
200m Run
30 minute Time Cap
CrossFit WOD, April 2, 2025
15 Power Cleans 115/85
15 Lateral Burpees Over Rower
15 Calorie Row
12 Power Cleans 135/95
12 Lateral Burpees Over Rower
12 Calorie Row
9 Power Cleans 155/105
9 Lateral Burpees Over Rower
9 Calorie Row
4 Supersets:
:30 sec Supine Chinese Back Plank
20 Medball Twists
10 Barbell sit-ups
CrossFit WOD, April 1, 2025
Strict Weighted Pull-ups
3 Sets [Building In Weight]:
2 Strict Weighted Pull-ups
• Rest 2-3 Minutes Between Sets
Score: Heaviest Load
EMOM X 4 (5 REPS) build in weight