WOD
CrossFit WOD, April 13, 2025
1,000m Run
25 Wallballs 20/14
800m Run
100m Farmers carry 50/35 lb
800m Row
50 Walking Lunges 45/25lb Object
1,000m Ski Erg
25 KBS 25/16 kg
25 burpee box jumps
800m Run
25 Wallballs 20/16lbs
We will not be here for this but I hope you enjoy the workout. : )
CrossFit WOD, April 12, 2025
Partner WOD
3 Rounds For Time
40 C2B
40 Front Squats 135/95
40 Burpee Box Jumps
CrossFit WOD, April 11, 2025
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
https://www.wodconnect.com/workouts/sham
Rowing intervals
10 sets:
20/16 Calorie Row
10 Hollow rocks
CrossFit WOD, April 10, 2025
5 x 4 same weight across
75-80% 1RM
600m Run, 30 Thrusters
400m Run, 20 Thrusters
200m Run, 10 Thrusters
Barbell 75/55
goal is sub 15 minutes
3 Sets
10 DB lateral raises
10 DB front raises
10 DB z-press
CrossFit WOD, April 9, 2025
EMOM X 4 (5 REPS) build in weight
On the 1:00 x 10 sets:
25 DU
Max strict pull-ups or chin-ups
score is pull-ups
pull-ups are to be unbroken
3 Giant sets
10 DB skull crushers
10 DB tricep presses
10 DB hammer curls
CrossFit WOD, April 8, 2025
- EMOM x 3 (3 reps)
- Clean Pulls (100-110% of 1RM Clean) Same weight across
- EMOM x 4 (3 reps)
- Clean & Jerk (75-80% of 1RM)
- Focus on a smooth transition between the Clean and the Jerk
[TEAMS OF 3]
AMRAP 30:
60/48 Calorie Row
60 Lateral Burpees Over Barbell
60 Hang Power Cleans (135/95)
60 T2B
Score: Rounds + Reps
– Notes: One partner works at a time, switching out however you’d like.
– Target Loading: Light-Moderate (45-55% of 1RM power clean)
– Target Score: 3-4 Rounds
4 Rounds
12/9 Calorie Bike
10 weighted sit-ups
20 unweighted sit-ups
CrossFit WOD, April 7, 2025
3 x 3 across
EMOM x 3 (3 reps)
Snatch Pulls
90-110% of one rep max snatch
Same weight across
- EMOM x 4 (3 reps)
- Snatch (work at 75-80% of 1RM for 3 x 3) same weight across
- Focus on technique and full extension (pushing through the heels, active shoulders)
-
This can be power or squat, whichever one you want to work on or what your mobility allows for.
EVERY 2 minutes 4 x 4
75% same weight across
OFF the rack
For Time:
120/100 calorie row
600m DB Farmers Carry 50/35 lb
30 box jumps
30 HSPU
Partition however you wish
8 Rounds:
5 V-ups
5 Leg Lifts Over upright DB
:20 Plank on the rings on the lowest setting
CrossFit WOD, April 6, 2025
- 800m Run
- Burpee Box Jumps– 20 reps
- Ski Erg 800m
- 200m Run
- KBS –20 reps 24/16kg
- Rowing 800m
- 200m Run
- 50 odd object walking Lunges 40/20
- 800m Run
CrossFit WOD, April 5, 2025
10-20-30-40-50-60 Cal Row
20-30-40-50-60-70 Wallballs
Directly into……
10-20-30-40-50-60 Cal Bike
5 Clean & Jerk (135/95)
CrossFit WOD, April 4, 2025
This is not meant to be heavy. Just enough weight for you to focus on hamstring activation.
21-18-15-12-9: Box Jumps (24/20)
5 Power Snatches 115/85
RX Clean & Jerk
4 x 6 same weight for each set
TNG
light to moderate weight