WOD
CrossFit WOD, April 26, 2025
Partner WOD:
6 Rounds For Time:
20 Pull-ups
20 DB Thrusters
20 DB Walking Lunge (hold DB’s at your side) 10 per leg
DB 35/25
CrossFit WOD, April 25, 2025
For Time:
ADV RX
20 Box Jumps or step ups (30/24″)
30 HSPU
40 T2B
30 HSPU
40 T2B
20 Box Jumps or step ups (30/24″)
RX
30 Box Jumps or step ups (24/20″)
30 DB S2OH (35/20)
30 T2B
30 DB S2OH (35/20)
30 T2B
30 Box Jumps or step ups (24/20″)
CrossFit WOD, April 23, 2025
In between sets 5 strict Pull-ups
For Time:
ADV RX
10 DB S2OH
20 Box Jumps or step ups
40 T2B
800m Row
40 T2B
20 Box Jumps or step ups
10 DB S2OH
ADV RX:
Box: 30/24″
DB: 50/35
RX
Box: 24/20″
DB: 35/25
T2B: 30 reps
3-5 sets
10 V-ups
20 Sit-ups
1:00 Plank
Rest 1-2 minutes Between sets
CrossFit WOD, April 22, 2025
Every Minute On the Minute x 5 (3 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set
6 x 3
Every Other Minute On the Minute
If your form is good and you feel confident in the movement Each week try to add weight from the previous week, even if it is only 5 lbls
last week we did 5 x 3 EMOM this week we are adding a set
Partner WOD
5 Rounds For Time:
20 – 40 – 60 – 80 – 100 cal echo bike (men)
16 – 32 – 48 – 64 – 80 cal echo bike (women)
10 Power Cleans 155/105
100m Double DB Front Rack Carry 50/35
Split reps on bike and on cleans. Each partner does 50m on the Carry.
CrossFit WOD, April 21, 2025
Every Minute On the Minute x 5 (3 reps)
Goal is to work at a weight heavier than your 1RM
same weight every set
6 x 3
Every Other Minute On the Minute
If your form is good and you feel confident in the movement Each week try to add weight from the previous week, even if it is only 5 lbls
last week we did 5 x 3 EMOM this week we are adding a set
4 x 2
Every other minute on the minute x 4 (2 reps) Goal is a little heavier than last week. Off the rack and same weight for all sets
last week we did 4 x 2
On the 5:00 x 5 Rounds
15 Power Snatches 75/55
200m Run
15 Lateral Burpees
-PLEASE do not drop the Barbell from overhead.
Score: Slowest Round
Weight should be light
Taget score is 3-4 minutes
CrossFit WOD, April 20, 2025
25 KBS 24/16kg
200m run
25 Wallballs 20/14lbs
300m Run
25 lunges 25lb plate
400m Run
100m farmers carry 24/16kg KB
200m Run
1000m Row
300m Run
1000m SkiErg
400m Run
25 KBS 24/16kg
CrossFit WOD, April 19, 2025
Partner or solo
AMRAP 30:
40 T2B
80 Wallballs, 20 / 14 lb to 10/9 ft
120 Push-ups
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Score: Rounds + Reps
CrossFit WOD, April 18, 2025
10-8-6-4-2 add weight each set TNG
Try to start your set of 10 around 70%
Score is total weight
50 Calorie Bike
200m Farmers Carry 50/35
20 Burpees to a target
1000m Run
100m Farmers Carry
10 Burpees to a target
800m Run
CrossFit WOD, April 17, 2025
Last week we did 5 x 4. This week is 5 x 3. the goal is to be a little heavier this week.
1-2-3-4-5-6-7-8-9-10 DB Thrusters
10-9-8-7-6-5-4-3-2-1 DB Burpee Deadlifts
DB 50/35
Goal is sub 15
4 x 3 add weight each set