WOD
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
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%
CrossFit WOD, September 21, 2025
5 Rounds For Time
200m row
200m run
200m ski erg
10 wallballs 20/14
10 lunges with wallball
10 burpee box step ups or jumps 24/20″
100m Farmers Carry 24/16kg KB
CrossFit WOD, September 20, 2025
5 Rounds
100m run
20 Deadlifts 155/105
100m run
20 Pull-ups
Directly into…….
5 Rounds
20 Calorie Row
20 Step ups 24/20″
Split reps run together
CrossFit WOD, September 19, 2025
4 x 4 80% then 1 x 3 85%
6 x 1:30 AMRAP:
15 Wallballs, 30 / 20 lb to 10/9 ft
Max Calorie Row in Remaining Time
• Rest 1:30 Between Rounds
Score: Total Row Calories
CrossFit WOD, September 18, 2025
4 x 4 80% then 1 x 3 85%
3 x 6:00 Intervals:
50/40 Calorie Row
AMRAP In Remaining Time:
6 Hang Power Cleans
4 Push Jerks
2 Bar-Facing Burpees
• Rest 2:00 Between Intervals
• Pick Up Where You Left Off in AMRAP
Barbell: 155 / 105 lb. RX 135 / 95 lb.
Score: Rounds + Reps
4 x 3 85% then 1×2 90%