WOD
CrossFit WOD, November 10, 2025
Partner WOD
4 Rounds
40 Alt. DB Snatches (50/35 lbs)
30/20 Calorie Bike
200m KB Farmers Carry (24/16kg)
200m Run
Split reps, Calories, meters however whenever and run together.
EMOM X 5
:30 Strict pull-ups
:30 rest
Then
EMOMO X 5
:30 Sit ups or GHD
:30 rest
CrossFit WOD, November 8, 2025
Partner WOD
For Time:
1,500/1,350 Meter Row
1,200 Meter Run
Rest 3:00
1,000/900 Meter Row
800 Meter Run
Rest 3:00
500/450 Meter Row
400 Meter Run
* P1 Runs / P2 Rows
* Switch When Each Finish Station
* Rest After You Complete Both Stations
CrossFit WOD, November 7, 2025
ADV RX
Minutes 0:00, 2:00 4:00
10 Hang Snatches (95/65)
RX
10 Hang Cleans (115/85)
18:00 AMRAP:
Calorie Row
(Every 3 minutes, starting on the 0:00) 15/12 Push-ups
- This will be a total of 6 sets of push-ups
- Score is total Calories on the Row
Push-ups standards
Chest to the ground, elbows locked out, hips and chest move together
EMOM X 5
:30 Strict pull-ups
:30 rest
Then
EMOMO X 5
:30 Sit ups or GHD
:30 rest
CrossFit WOD, November 6, 2025
Partner WOD
800m Run
100/80 Calorie Echo Bike
100 Wallballs
100/80 Calorie Row
800m Run
Sub the run with
1:1 Ski Erg
45 Burpees
1,600m Bike Erg
1,000m row
48/36 Calorie Echo Bike
Split reps and run together
CrossFit WOD, November 5, 2025
We can split the class in half. Some start with the Bench press and some start with the Power Clean OR you can Floor Press
TnG is up to you
75 DU
30 KBS 24/16kg
60 DU
30 KB Goblet Squats 24/16kg
45 DU
30 KBS 24/16kg
30 DU
30 KB Goblet Squats 24/16kg
CrossFit WOD, November 4, 2025
3 Rounds For Time:
20 mat LENGTHS walking with DB locked out overhead
20 T2B
20 Single DB Lunges – 10 per leg
- Walking with DB locked overhead (5 mats down on the L, 5 mats back on the L then repeat on the R)
- Lunges (hold the DB in any postition)
- One DB for both movements (50/35 lbs)
CrossFit WOD, November 3, 2025
Each week same weight across for all sets and reps. Add weight each week building to a heavy single for week six.
week 1: 3 x 10
week 2: 3 x 8
week 3: 3 x 6
week 4: 3 x 4
week 5: 3 x 2
week 6: build to a heavy single
Off the rack
ADV RX
For Time:
25/20 Calorie Echo Bike
20 HSPU
30 C2B
20 HSPU
80/60 Calorie Row
RX
For Time:
80/60 Calorie Row
20 Barbell Push Press 75/55
30 Kipping Pull-ups
20 Push Press 75/55
25/20 Calorie Bike
CrossFit WOD, November 1, 2025
[TEAMS OF 2]
30:00 AMRAP:
[Partner 1]
Bike Calories
[Partner 2]
1 Round:
15/12 Calorie Row
10 T2B
5 Power Cleans
Barbell ADV RX 165/115 RX 135/95
* Switch After P2 Finishes Station
Score: Total Bike Calories
– Notes: Partners will start on separate stations and switch upon completion of the row, T2B, and power cleans.
CrossFit WOD, October 31, 2025
Tempo Back Squat
On the 3:00 x 3 Sets:
5 Tempo Back Squats at 60%
* 3 Seconds Down, 3 Seconds Up
On the Minute x 12 [6 Rounds]:
Min 1: Wallballs, 20 / 14 lbs
Min 2: Box Jump Overs (24″/20″)
Score: Lowest Reps at Each Station
CrossFit WOD, October 30, 2025
Power clean or squat clean and Pish Jerk or Split Jerk
For Time:
15 Power Cleans, 500/450m Row
12 S2OH, 400/360m Row
9 Power Cleans, 300/270m Row
6 S2OH, 200/180m Row
Barbell ADV RX 135/95, RX 115/85
Go heavier than last week with 2 less reps