WOD
CrossFit WOD, February 7, 2025
21-15-9
Single DB Devils Press 50/35
Pull-ups
3 sets:
10/arm single DB strict press
opposite arm in locked out position overhead
2 minute bike in between sets
CrossFit WOD, February 6, 2025
3×5 65%, 3×3 70%, 3×1 75%
Unbroken sets, the stimulus is for explosiveness and speed, focus on elbows raising vertically as you extend your hips and punch out aggressively on lockout.
Modify:
-Hang DB power snatch
-KBS
-Hang power cleans
if you modify remember to not log your info under hang power snatch
1,600m Run or 2,000m Row
80 AbMat sit-ups
800m Run or 1,000m Row
40 AbMat sit-ups
400m Run or 500m Row
20 AbMat sit-ups
CrossFit WOD, February 5, 2025
3×8 build in weight, aim for 65-75% 1RM
unbroken TnG
5 Rounds:
30 DU
10 unbroken Power Cleans
directly into……
5 Rounds:
30 DU
10 Burpees
(every power clean break 10 sec penalty)
Barbell 115/85
CrossFit WOD, February 4, 2025
Partner WOD
Cash In: 100/80 Calorie Echo Bike
10 Rounds:
400m Row
200m Run
Split the meters and run together
modify run:
12/9 calorie bike
200m Ski erg
400m bike erg
run less meters
CrossFit WOD, February 3, 2025
3×8 (4/leg)Build in weight Aim for 65-75% 1RM Front Squat
AMRAP 12:
8 Alt. DB Snatches
6 T2B
4 Double DB Box Step ups 20″
DB 50/35 lbs.
3×10 Strict Pull-ups or Chin ups
CrossFit WOD, February 1, 2025
5 Rounds
600m Row
30 sit-ups
30 burpees
run together and both partners do 30 sit-ups at the same time split burpees
CrossFit WOD, January 31, 2025
aim for 80-85%
1-2-3-4-5-6-7-8-9-10 Power Cleans
10-9-8-7-6-5-4-3-2-1 Front Squats
ADV RX Barbell 155/105
RX 135/95
CrossFit WOD, January 30, 2025
repeat 3 times
6 – 4 – 2 60%-70%-75%
5 Rounds
200m Run
12 HSPU
20 Box Jumps
CrossFit WOD, January 29, 2025
4×3 weighted pull-ups build in weight
Partner WOD
40/30 Calorie Echo Bike
40 C2B
400m Run
60 alternating DB Snatches 50/35
80 Cal Row
80 T2B
800m Run
100 Step ups
100 DU
split reps run together
2 drop sets dumbbell curls
8 reps heavy
10 reps moderate
12 reps light-moderate
no rest between
CrossFit WOD, January 28, 2025
aim to finish at 80-85% of 1RM
AMRAP 5:
50/40 Cal Row
Max Wallballs
AMRAP 4:
40/32 Cal Row
Max Wallballs
AMRAP 3:
30/24 Cal Row
Max Wallballs
AMARAP 2:
20/16 Cal Row
Max Wallballs
AMRAP 1:
10/8 Cal Row
Max Wallballs
wallballs 20/14 lb to 10/9ft
target score 90-180 reps
200m Barbell Back Rack Carry (body weight)
200m Barbell Front Rack Carry (½ body weight)
100 Mat Lenghts
3×8 build in weight
aim for 65-75% 1RM