WOD
CrossFit WOD, August 13, 2025
5 Rounds
Minute 1: max calorie Ski Erg
Minute 2: rest
minute 3: max calorie row
minute 4 & 5: max burpee box jump overs or step overs
minutes 6: rest
Score is total calories + burpee reps
CrossFit WOD, August 12, 2025
10-9-8-7-6-5-4-3-2-1 Hang Power Clean
15/10 Calorie Bike
Directly Into…..
1-2-3-4-5-6-7-8-9-10 Strict Pull-ups
20 DU
Barbell 135/95
CrossFit WOD, August 11, 2025
4 x 5 75% then 1 x 4 80%
2 Rounds For Time:
500/450m Row
10 Front Squats 115/85
15 Lateral Burpees Over Barbell
CrossFit WOD, August 9, 2025
Partner WOD
3 Rounds For Time:
1,000m Run
30 Burpee Box Jump Overs (24″”/20″”)
50 Thrusters, 45 / 35 lb
* Run together, split reps
CrossFit WOD, August 8, 2025
3 Cluster Sets:
2 unbroken Power Cleans
-Rest 0:15-
2 unbroken Power Cleans
Rest 2-3 minutes between sets
Barbell 75-80% of 1 RM
Build in weight
3 x 2:00 Intervals:
5 Hang Power Cleans 165/115
max calorie row
Rest 2 minutes
3 x 2:00
200m Run
max deadlifts 165/115
score is total calories + deadlifts
CrossFit WOD, August 7, 2025
On the minute x 25
Minute 1-2 Bike (recovery pace)
Minute 3: T2B
Minute 4: Single DB Devil Press 50/35
Minute 5: Shuttle Run 5 matts down 5 matts back = 2 reps
Score is Sum total of lowest round of T2B + Devils Press + Shuttle Runs
CrossFit WOD, August 6, 2025
2 x5 (80%)
2 x3 (85%)
1 x 2+ (90%) if you can keep good form go for more than 2
4 Rounds
10 DB Floor Press 50/35
15 Strict Pull-ups
Directly Into…
4 Rounds
20 DB Reverse Lunges 50/30
30 Max AbMat Sit-ups
CrossFit WOD, August 5, 2025
2 x5 (80%)
2 x3 (85%)
1 x 2+ (90%) if you can keep good form go for more than 2
Partner WOD For Time
4 Rounds:
30 Box Jumps or Step ups 24/20″
30 Hang Power Snatch 95/65
30/20 Calorie Echo Bike
CrossFit WOD, August 4, 2025
2 x5 (80%)
2 x3 (85%)
1 x 2+ (90%) if you can keep good form go for more than 2
3 x 5:00 intervals:
500/450m Row
25 Burpees
Max Front Squats in remaining time, 115/85
-Rest 2 minutes between intervals
your goal is to have at least 1 minute on the front squats aiming for 15 reps per round
target score is 45-75
CrossFit WOD, August 3, 2025
1 MILE RUN
100m Farmers Carry 32/24kg
800m RUN
30 Burpee Box Step ups
600m RUN
30 Wallballs 20/14
400m Run
30 Lunges with the wallball 20/14
200m Run
1000m Ski Erg
4 x 5 75% then 1 x 4 80%