WOD

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CrossFit WOD, September 15, 2025

September 14, 2025
CrossFit – Mon, Sep 15

Push Press (4 x 4 80% then 1 x 3 85%)

4 x 4 80% then 1 x 3 85%

Upper Limit (AMRAP – Reps)

On the 5:00 x 5 Rounds:
400 Meter Run
Max Unbroken Strict Pull-ups
Max Unbroken Push-ups
Max Unbroken Toes To Bar

Score: Total Reps

MUSCULAR ENDURANCE & LACTATE THRESHOLD

CrossFit WOD, September 13, 2025

September 12, 2025
CrossFit – Sat, Sep 13

Metcon (AMRAP – Rounds and Reps)

AMRAP X 30:
20 Front Squats (50% 1RM)
50/40 Calorie Row

20 C2B
400m Run OR 50/40 Calorie Bike

*SPLIT REPS & RUN TOGETHER

*if ONLY one person Bike’s, it is 24/18 CAL for one person

*if you end on the Run, every 50m is 1 Rep

CrossFit WOD, September 12, 2025

September 11, 2025
CrossFit – Fri, Sep 12

Power Clean (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Metcon (Time)

For Time:

20 Hand release Push-ups

20 Hang Power Clean 95/65

800m Run

20 S2OH 95/65

Directly into…..

15 Hand release Push-ups

15 Hang Power Clean 115/85

600m Run

15 S2OH 115/85

Directly into……

10 Hand release Push-ups

10 Hang Power Clean 135/95

400m Run

10 Push Press 135/95

Directly into…..

10 Hand release Push-ups

10 Hang Power Clean 155/105

200m Run

10 Push Press 155/105

CrossFit WOD, September 11, 2025

September 10, 2025
CrossFit – Thu, Sep 11

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

4 x 5 75% then 1 x 4 80%

Metcon (Time)

2 Rounds For Time:

24/18 Echo Bike or 400m Run or 500m Row

50 Wallballs 20/14lbs or 30 Wallballs 30/20lbs

85 DU or 200m Ski Erg or 200m Run

CrossFit WOD, September 10, 2025

September 9, 2025
CrossFit – Wed, Sep 10

Metcon (Checkmark)

15 minutes any machine, switch every 5 minutes if you would like.

Metcon (Time)

5 Rounds For Time:

12 T2B

10 Box Jump Overs

8 Alt. DB Snatches 70/50

Rx 50/35

CrossFit WOD, September 9, 2025

September 8, 2025
CrossFit – Tue, Sep 9

Choose btw Snatch or BP

We are starting a new 4 week cycle. Choose Snatch or Bench Press 4 the next 4 weeks.

Hang Snatch (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Bench Press (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Metcon (Time)

3 Rounds For Time:

500/425m Row

15 Hang Power Snatch

20 Lateral Burpees over barbell

RX 75/55

ADV RX 115/85

replace Snatch with DB floor press

CrossFit WOD, September 8, 2025

September 7, 2025
CrossFit – Mon, Sep 8

Push Press (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Metcon (AMRAP – Reps)

ADV RX

On the Minute x 12:

Min 1: BMU

Min 2: HSPU

Min 3: Double DB Hang Power Clean 70/50 lbs

Min 4: GHD sit-ups

RX

On the Minute x 12:

Min 1: Strict Pull-ups

Min 2: Double DB Push Press

Min 3: Double DB Hang Power Clean

Min 4: Weighted Sit-ups 30/20 (slamball)

Score: Total reps

CrossFit WOD, September 6, 2025

September 5, 2025
CrossFit – Sat, Sep 6

Metcon (Time)

partner WOD

1,000/900m Row
50 Alternating DB Snatches, 70 / 50 lb
800m Run

50 Single DB Devils Press, 70 / 50 lb

800m Run

1,000/900m Row

RX 50 / 35 lb

Split Reps Run together

CrossFit WOD, September 5, 2025

September 4, 2025
CrossFit – Fri, Sep 5

Back Squat (4 x 2 90% then 1 x 1 95%)

4 x 2 90% then 1 x 1 95%

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:
6 Hang Cleans Cleans, 155/105
9 Handstand Push-ups
12 Single DB Reverse Lunges, 50 / 35 lbs

Score: Rounds + Reps

RX 135/95

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