WOD
CrossFit WOD, May 17, 2025
[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
“X” Power Snatches
Max Calorie Echo Bike
Round 1: 18 Power Snatches
Round 2: 15 Power Snatches
Round 3: 12 Power Snatches
Round 4: 9 Power Snatches
Round 5: 6 Power Snatches
* One Teammate Does Full 2 Minutes, Then Switch
* All Teammates Do 18, Then 15, Then 12…
– Score: Total Bike Calories
– Notes: With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
– Target Loading: Light-Moderate (45-55%)
POWER SNATCH alternativel
– Reduce Loading/Reps
– Double Dumbbell Hang Power Snatches, 35 / 25 lbs
– Kettlebell Swings, 53 / 35 lb
– Power Cleans, 135 / 95 lb
CrossFit WOD, May 16, 2025
30 T2B
2,400m Run
30 T2B
2,400m Run
CrossFit WOD, May 15, 2025
AMRAP X 20
500/425m Row
80 Sit-ups
CrossFit WOD, May 14, 2025
3 x 3 Climbing but not to exceed 70% of split jerk max.
Off the rack
Partner WOD
8 Rounds For Time
10 Pull-ups
20 Push-ups
30 Air Squats
-Split reps however needed
ADV RX Weight vest 20/14 lbs.
CrossFit WOD, May 13, 2025
5 Rounds For Time:
15/12 Calorie Row
9 Front Squats 115/85
goal is sub 15
5 Rounds
8 Ring Push ups
5 Strict Pull-ups
CrossFit WOD, May 12, 2025
This is our first week of 7.
5 Rounds for Time:
10 Push Press 95/65
10 Barbell Back Rack Reverse Lunges 95/65
10 Burpees to target
CrossFit WOD, May 11, 2025
5 Rounds
10 Burpee Box Jumps
500m Ski Erg
10 KBS 24/16kg
500m Row
10 Thrusters 75/55
12/9 Calorie Bike
CrossFit WOD, May 10, 2025
Partner WOD
60 Double DB Box Step ups 20″
90 T2B
120 DB S2OH
DB 50/35
CrossFit WOD, May 9, 2025
5 Rounds x AMRAP 2:
5 Strict Pull-ups
Bike in remaining time
5 Rounds x AMRAP 2:
60 DU
Row in remaining time
5 Rounds x AMRAP 2:
30 AbMat sit-ups
Row in remaining time
5 Rounds x AMRAP 2:
100m Farmers carry 35/25lbs DB
Row in remaining time
score is calories
CrossFit WOD, May 8, 2025
For Time:
AMRAP 10:
3 Front Squats 185/125
10 Bar Facing Burpees
RX 155/105
2 x 3 75%
2 x 3 80%