WOD

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CrossFit WOD, July 3, 2025

July 2, 2025
CrossFit – Thu, Jul 3

Shoulder Press (4×4 work between 70-75% same weight for all sets)

4×4 work between 70-75% same weight for all sets

Metcon (Time)

3 Rounds:

7 Push Press

7 Burpee Box Jumps

25/20 Calorie Echo Bike

3 Rounds:

5 Push Press

5 Burpee Box Jumps

400m Run

3 Rounds:

3 Push Press

3 Burpee Box Jumps

Barbell: 135/95

Box: 24/20″

Goal sub 15

CrossFit WOD, July 2, 2025

July 1, 2025
CrossFit – Wed, Jul 2

Deadlift (3 x 5 same weight across 75-80%)

3 x 5 same weight across 75-80%

Metcon (Time)

For Time:

30 Deadlifts

50 Push-ups

800m Run

50 Push-ups

30 Deadlifts

Barbell 185/135

Goal 8-12 minutes

CrossFit WOD, July 1, 2025

June 30, 2025
CrossFit – Tue, Jul 1

Split Jerk (5×3 work between 75-85%
Off The Rack)

5×3 work between 75-85%

Off The Rack

Metcon (Time)

3 Rounds

9 Snatch grip deads

6 Hang Snatches

3 OHS

600m Run

Barbell 95/65

CrossFit WOD, June 30, 2025

June 29, 2025
CrossFit – Mon, Jun 30

Back Squat (3×6 (3 sec Pause Back squat) work between 60-65%)

3×6 (3 sec Pause Back squat) work between 60-65%

same weight for all sets

CrossFit WOD, June 28, 2025

June 27, 2025
CrossFit – Sat, Jun 28

Metcon (Time)

Partner WOD

1 mile run

30 Burpees

30 Wallballs

30 KBS 24/16kg

800m run

30 Lunges with the wallball

200m Farmers carry 50/35

400m run

30 Burpees

30 Wallballs

30 KBS

200m Run

30 Lunges with the wallball

200m Farmers Carry

Split reps and meters on the farmers carry and run together

CrossFit WOD, June 27, 2025

June 26, 2025
CrossFit – Fri, Jun 27

Shoulder Press (Build to heavy Single)

Build to heavy Single

Metcon (Time)

5 Rounds For Time:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB S2OH

50 DU

250/200m Row

CrossFit WOD, June 26, 2025

June 25, 2025
CrossFit – Thu, Jun 26

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:

50/35 Strict pull-ups or chin ups

100 Hand-Release Push-ups

150 Sit-ups

Every 3 minutes (Starting on 0:00):

3 Snatches, 115/85

RX 95/65

CrossFit WOD, June 25, 2025

June 24, 2025
CrossFit – Wed, Jun 25

Front Squat (4×8 (work between 65-70% same weight across))
Metcon (Time)

Partner WOD

2 Rounds For Time:

30 Deadlifts

30 Front Squats

30 S2OH

30 Box Jumps

30 Calorie Row

Barbell: 135/95 same weight for all movements

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