WOD
CrossFit WOD, May 20, 2025
CrossFit WOD, May 19, 2025
5 x 5 72% a little heavier than last week
same weight for all sets
2 x 2 75%
2 x 2 80%
2 Rounds
15 Strict Pull-ups
30 KBS 24/16kg
600m Run
RX Kipping Pull-ups
goal is sub 15
2 Rounds
25 Calorie Row
25 Hammer Curls
CrossFit WOD, May 18, 2025
200m Run
800m Ski Erg
400m Run
1,000m C2Bike
600m Run
800m Row
800m Run
15 Burpee Box Jumps
CrossFit WOD, May 17, 2025
[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
“X” Power Snatches
Max Calorie Echo Bike
Round 1: 18 Power Snatches
Round 2: 15 Power Snatches
Round 3: 12 Power Snatches
Round 4: 9 Power Snatches
Round 5: 6 Power Snatches
* One Teammate Does Full 2 Minutes, Then Switch
* All Teammates Do 18, Then 15, Then 12…
– Score: Total Bike Calories
– Notes: With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
– Target Loading: Light-Moderate (45-55%)
POWER SNATCH alternativel
– Reduce Loading/Reps
– Double Dumbbell Hang Power Snatches, 35 / 25 lbs
– Kettlebell Swings, 53 / 35 lb
– Power Cleans, 135 / 95 lb
CrossFit WOD, May 16, 2025
30 T2B
2,400m Run
30 T2B
2,400m Run
CrossFit WOD, May 15, 2025
AMRAP X 20
500/425m Row
80 Sit-ups
CrossFit WOD, May 14, 2025
2 x 3 75%
2 x 3 80%
3 x 3 Climbing but not to exceed 70% of split jerk max.
Off the rack
Partner WOD
8 Rounds For Time
10 Pull-ups
20 Push-ups
30 Air Squats
-Split reps however needed
ADV RX Weight vest 20/14 lbs.
CrossFit WOD, May 13, 2025
5 Rounds For Time:
15/12 Calorie Row
9 Front Squats 115/85
goal is sub 15
5 Rounds
8 Ring Push ups
5 Strict Pull-ups
CrossFit WOD, May 12, 2025
This is our first week of 7.
5 Rounds for Time:
10 Push Press 95/65
10 Barbell Back Rack Reverse Lunges 95/65
10 Burpees to target
CrossFit WOD, May 11, 2025
5 Rounds
10 Burpee Box Jumps
500m Ski Erg
10 KBS 24/16kg
500m Row
10 Thrusters 75/55
12/9 Calorie Bike
3 x 5 75% same weight as last week