WOD
CrossFit WOD, May 6, 2025
5 Rounds For Time
400m Run
8 Power Cleans 155/105
CrossFit WOD, May 5, 2025
Start your first working set around 65%
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
- 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
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
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
AMRAP X 9
3-6-9-12…..
Deadlift 185/125
Burpee Box Jump Overs or step ups (24/20″)
CrossFit WOD, May 1, 2025
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
AMRAP 10:
10-20-30-40……
KBS
KB Goblet Step Back Lunges
24/16KG
CrossFit WOD, April 30, 2025
100 – 80 – 60 – 40 DU
100m Farmers Carry 24/16kg KB
10 DB S2OH 50/35
CrossFit WOD, April 29, 2025
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
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
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
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
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
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
- 2 Rounds
- 400m ski erg
- 400m Run
- 20 barbell thrusters
- 2 Rounds
- 400m Row
- 400m Run
- 30 Wallballs
Start your first working set around 65%