WOD
CrossFit WOD, January 17, 2025
300m Row
12 Strict Pull-ups
12/9 Calorie Echo Bike
10 Strict Pull-ups
300m Row
8 Strict Pull-ups
12/9 Calorie Bike
6 Strict Pull-ups
300m Row
4 Strict Pull-ups
pull-ups can be any grip
Modifications for Strict Pull-ups
Banded Pull-ups
Ring Rows
Bicep Curls
CrossFit WOD, January 16, 2025
3 x 5 Climbing
Aim for 75 – 80% TnG
Rest 2-3 minutes btwn sets
Log final set of 5
20 – 15 – 10 Deadlift (225/155)
40 – 30 – 20 Box Jumps 24/20″
60 – 45 – 30 AbMat Sit-ups
CrossFit WOD, January 15, 2025
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
Rest 2-3 minutes btwn sets
- Starts off the rack
- Add weight each set or same weight for all sets
- RX Sets are to be unbroken. Rest on your shoulders or overhead if needed.
3 Rounds x AMRAP 5:
30/24 Calorie Row
15 Burpees to a target
30 Wallballs 20/14lbs to 10/9′
15 Burpees to a target
*Rest 5 minutes btwn Rounds
*Pick up where you left off
*Target Score: 2.5 – 5 Rounds
* Score is total Rounds + Reps
[PART A] using 2 Dumbbells
3 Sets For Quality:
10 Single-Arm Dumbbell Strict Press (R)
10 Single-Arm Dumbbell Strict Press (L)
*Opposite Arm In Support Position Overhead
[PART B]
4 Sets For Quality:
50′ Mixed Dumbbell Overhead/Front Rack Carry (R/L)
50′ Mixed Dumbbell Overhead/Front Rack Carry (L/R)
• Rest 2 Minutes Between All Sets
(one DB in Front Rack and one DB locked out overhead)
50′ = 8 mat lengths
CrossFit WOD, January 14, 2025
5 Sets:
Strict Weighted Pull-ups
*Rest 2-3 minutes btwn sets
*Same weight across
10 Rounds For Time:
200m Run
1 Rope Climb
-Target score is 8-15 minutes
-18 minute time cap
Modifications:
200m Run – 250/225m row, 200/180m ski, 12/9 cal Bike
Rope Climb – 5 strict or kipping pull-ups, 5 Ring rows, 5 T2B, 6 Alternating DB Plank Row
200m Plate Pinch Carry
goal is (45/35lbs)
8 Rounds:
20 seconds Alternating Single Leg V-ups
10 seconds Rest
CrossFit WOD, January 13, 2025
Aim for 75-80% of 1 RM
– Overview: This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between higher rep and lower rep weeks, ensuring balanced development.
– Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
– A rough estimate of where you might complete these reps is at 75-80% of your 1RM back squat. Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
– Score: last set of 5
On the Minute x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
Score is total load for 10 rounds
you can add weight each round or stay the same or take weight off
3 minute C2 Bike
Max DB Bench Press 70/50
3 minute Row
Max DB Bench Press 50/35
3 minute Ski Erg
Max DB Bench Press 35/25
reps on the bench press only
CrossFit WOD, January 12, 2025
5 Rounds
2 min Ski Erg
2 min C2 Bike
2 min Row
2 min Echo Bike
suggested movement added if we want
20 leg lifts over DB standing upright
8 single arm bent over rows per arm
10 cheat hammer curls per arm
10 Glute Bridges
5 Bulgarian Squats per leg
CrossFit WOD, January 11, 2025
6 Rounds:
4 Rope Climbs
10 Double DB Devils Press (50/35)
20 T2B
RX Rope Climbs = 4 Strict Pull-ups per person per round
CrossFit WOD, January 10, 2025
– Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
– Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM thruster.
– Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
40-30-20-10 Wallballs (20/14)(10/9′)
500m Row
Goal is 10-15 minutes
CrossFit WOD, January 9, 2025
– Each hang power snatch set should be completed unbroken without dropping the bar.
– Focus on keeping your elbows raising vertically as you extend your hips. Punch out aggressively during each lockout.
– Be sure to extend your knees, hips, and elbows in a locked out position before bringing the bar back down.
5 Rounds For Time:
40 sit-ups
30 push-ups
20 pull-ups
CrossFit WOD, January 8, 2025
– Overview: This is the first week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
– Sets of 12 reps should be completed unbroken without dropping the bar. A rough estimate of where you might complete these reps is at 55-65% of your 1RM power clean.
– Though we’re building in weight, we’re not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
3 rounds For Time:
1,000m row
10 shuttle runs (5 mats = 1)
10 hang cleans
10 burpee box jumps
ADV RX Barbell 155/105
RX Barbell 135/95
non runner suggestions: replace the shuttle run with 200m ski erg or 100 singles or 50 DU or 400m C2 Bike
3 x 5 Floor Press climbing
Aim for 75-80%
Rest 2-3 minutes btwn sets
Log final set of 5