WOD

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CrossFit WOD, August 23, 2025

CrossFit – Sat, Aug 23

Metcon (Time)

Partner WOD

4 Rounds For Time:

1,000m Row

10 Hang Cleans

60/50 Cal Bike

10 S2OH

Barbell ADV RX 155/105 RX 135/95

CrossFit WOD, August 22, 2025

CrossFit – Fri, Aug 22

Deadlift (2×5 1×3 1×1)

2 x 5 at 75%
1 x 3 at 85%

1 x 1 at 95%

Metcon (Time)

For Time:
30-20-10 Deadlifts, 165/115
15-10-5 Lateral Burpees Over Barbell

Directly Into…….

30-20-10 Calorie Row
15-10-5 Lateral Burpees Over Rower

CrossFit WOD, August 21, 2025

CrossFit – Thu, Aug 21

Front Squat (4 x 4 80% then 1 x 3 85%)

4 x 4 80% then 1 x 3 85%

Metcon (Time)

2 Rounds:
20 Alt. Hang DB Snatch
20 Single-Arm Overhead walking lunges (10 R, 10 L)
20 Strict Pull-ups
20 double DB Front Rack Squats
20 Single-Arm DB Push Press (10R, 10 L)

DB (50/35)

CrossFit WOD, August 20, 2025

CrossFit – Wed, Aug 20

Metcon (Time)

Partner WOD

Cash In: 800m Run

10 Rounds

20/16 Cal Row

20/16 Cal Echo Bike

Cash out: 800m Run

Run together split Calories

CrossFit WOD, August 17, 2025

CrossFit – Sun, Aug 17

Metcon (Time)

2 Rounds

1,000m Row

800m Run

15 Burpee Broad jumps

100m Farmers Carry with KB (32/24kg)

1,000m Ski Erg

800m Run

15 Wallballs 20/14lbs.

100m Farmers Carry KB (32/24kg)

CrossFit WOD, August 16, 2025

CrossFit – Sat, Aug 16

Metcon (AMRAP – Rounds and Reps)

ADV RX

partner WOD
AMRAP 30:
[Partner 1]:
12 T2B
HSWalk – 8 Mat lengths
6 Alternating Single-Arm Devil Press

[Partner 2]:
400 Meter Run

* Switch Upon Completion Of Both Stations

RX

Partner WOD
AMRAP 30:
[Partner 1]:
12 T2B
100m Farmer’s Cary (KB 24/16kg)
6 Alternating Single-Arm Devil Press (DB 50/35)

[Partner 2]:
400 Meter Run

* Switch Upon Completion Of Both Stations

CrossFit WOD, August 15, 2025

CrossFit – Fri, Aug 15

Metcon (Time)

On the 0:00

1 mile run

Directly into…….

5 Rounds

15/12 Calorie Row

30 sit-ups or 20 GHD’s

CrossFit WOD, August 14, 2025

CrossFit – Thu, Aug 14

Front Squat (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Metcon (Time)

ADV RX

4 Rounds

8 Alt. DB Snatches 50/35

4 Wall Facing Strict Push-ups

Directly into….

4 Rounds

8 Alt. DB Snatches 50/35

4 Bar MU

RX

4 Rounds

8 Alt. DB Snatches 50/35

15 Wallballs 20/30

Directly into….

4 Rounds

8 Alt. DB Snatches 50/35

10 C2B

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