WOD
CrossFit WOD, October 1, 2025
ADV RX
4 Rounds
500/450m Row
25 GHD sit-ups
12 HSPU
10 Box jump Overs 24/20″
RX
4 Rounds
500/450m Row
15 V-ups
10 Push-Press 95/65
10 Box jump Overs 24/20″
CrossFit WOD, September 30, 2025
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.
3 Rounds:
10 Squat Cleans 115/85
10 Lateral Burpees Over the Bar
12/9 Calorie Echo Bike
10 Lateral Burpees Over the Bar
CrossFit WOD, September 29, 2025
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.
ADV Rx
5 Rounds For Time
5 BMU
5 Snatches 115/85
400m Run or 500/425m Row or 24/18 Calorie Echo Bike
RX
5 Rounds For Time
5 strict pull-ups or 10 kipping
5 Snatches 115/85 or 16 Alt. DB snatch (50/35)
400m Run or 500/425m Row or 24/18 Calorie Echo Bike
CrossFit WOD, September 28, 2025
Cash- in 1,000m Ski Erg
100m run
10 Wallballs 20/14 lbs
200m run
20 Lunges with Wallball 20/14 lbs
300m run
30 Burpee Step-ups 24/20”
400m run
10 Wallballs 20/14 lbs
400m run
10 Wallballs 20/14 lbs
300m run
20 Lunges with Wallball
200m run
30 Burpees step ups
100m run
Cash out 1,000m Ski Erg
CrossFit WOD, September 27, 2025
TEAMS OF 2
30:00 AMRAP:
Echo Bike Calories
[00:00-10:00]
Switch After:
200 Meter Run
[10:00-20:00]
Switch After:
100 Meter Farmer’s Carry
[20:00-30:00]
Switch After:
10 Dumbbell Box Step-ups
Score: Total Bike Calories
– Notes: One partner starts on the bike, the other on the run. Switch upon completion of the non-bike station. The run, carry, and lunges are designed to take about 1:00 each. You’ll switch non-bike stations every 10:00. If a partner is still on a movement as the window expires, finish the movement before changing to the next.
– Target Score: 300-450 Calories
double DB 50/35
CrossFit WOD, September 26, 2025
4 x 3 85% then 1×2 90%
AMRAP 30:
3 Thrusters
3 T2B
3 Box Jumps or 4 Step ups 24/20″
Every 6:00 (starting on 0:00): 30/24 Calorie Row
ADV RX 115/85 RX 95/65
You can alternate each round between box jumps and step ups
CrossFit WOD, September 25, 2025
5 minutes any machine
800m Run or 5 minutes any machine
5 minutes any machine
CrossFit WOD, September 24, 2025
4 x 3 85% then 1×2 90%
600m Run
directly into……
3 Rounds:
15 Hang Power Cleans 115/85
10 Wall Walks
directly into……
600m Run
RX in place of Wall walks – each round: 20 DB Renegade Rows 10 per arm 35/20 lbs.
Scale wall walks with half of a wall walk or
CrossFit WOD, September 23, 2025
4 x 3 85% then 1×2 90%
8 Rounds:
:20 Echo Bike – Calories
:10 Rest
-:30 Rest-
4 Rounds:
:20 HSPU
:10 Rest
:20 Front Squats, 75/55
:10 Rest
-:30 Rest-
8 Rounds:
:20 Echo Bike – Calories
:10 Rest
Score is reps and calories
RX – Replace HSPU with Barbell Push Press 75/55
CrossFit WOD, September 22, 2025
4 x 4:00 Intervals:
27/21 Calorie Row
15 Burpees Over Rower
12 Alt. DB Snatches, 50/35
Rest 4:00 BTWN intervals
Pick up where you left off
4 x 3 85% then 1×2 90%
4 x 2 then 1 x 1 95%
Find your new max today. Some might do more weight than in the past and some less but either way this week is a good week to find some new max lifts for more accurate percentages.