WOD
CrossFit WOD, July 14, 2025
4×4 (3 second descent work between 70-75%)
3 Rounds
10 double DB step ups 50/35
CrossFit WOD, July 12, 2025
Join us at West Port Swim Club 9:30am for a swim interval workout combined with body weight movements. Thank you Willie for allowing us to do this.
Partner WOD
5 Rounds For Time
20 Front Squats 95/65
20/16 Calorie Echo Bike
20 Hang Power Cleans
20/16 Calorie Echo Bike
20 KBS 24/16KG
CrossFit WOD, July 11, 2025
3 x 3 80-85% same weight across
1 big drop set:
15-30 reps 50%
Partner
40-30-20-10
Calorie Echo Bike
Push-ups
C2B
CrossFit WOD, July 10, 2025
AMRAP 30:
20 V-UPS
15/12 Calorie Row
100m Farmers Carry
15/12 Calorie Row
20 Alt. DB Snatches
DB 50/35
CrossFit WOD, July 9, 2025
3 x 4 add weight each set
2 Unbroken Power Cleans
-rest 0:15
2 Unbroken Power Cleans
rest 2 minutes between sets
Barbell should be around 75%
this is called a cluster set, this is a technique where you break up a single set into smaller “mini-sets” with a short rest period between them. The short rest period between allows for better quality reps and greater power output. So instead of 4 power cleans at once, we’re performing 2 reps, take a quick break, then 2 more reps.
3 x 2:00 intervals:
20 Deadlifts 115/85
Calorie Row remaining Time
Rest 1 minute between intervals
Score: Total Row Calories
CrossFit WOD, July 8, 2025
5 x 2 80% Same weight all sets
CrossFit WOD, July 7, 2025
5×5 work between 75-80% same weight across
CrossFit WOD, July 5, 2025
Partner WOD
For Time:
P1: 12/10 Calorie Echo Bike, P2: 12/10 Calorie Row
50-40-30-20-10 together AbMat Sit-ups
P1: 12/10 Calorie Row, P2: 12/10 Calorie Echo Bike
50-40-30-20-10 together Single Dumbbell Box Step-ups
– Notes: One partner starts on the bike, the other on the rower. At completion of those calories, both athletes complete all the sit-ups. Switch machines after the set of sit-ups.
– Workout flow: Machine Calories, 50 Sit-ups together at the same time, Machine Calories, 50 Step-ups together at the same time……
– Hold the dumbbell on your shoulder and alternate every leg on the step-ups.
– Goal is 20-25 Minutes
DB 50/35
CrossFit WOD, July 4, 2025
3 x 8 at 50-60% 3 second Hold in Bottom
score your heaviest weight
2 Rounds For Time:
1 Mile Run
1,000/900m Row
Goal 20-28 minutes
aim for sustainable intensity and hold steady output. We are working on endurance capacity on this one : )
5 x 2 85% same weight across