WOD

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CrossFit WOD, July 21, 2025

July 20, 2025
CrossFit – Mon, Jul 21

Back Squat (6×3 work between 85-90% same weight for all sets)

6×3 work between 85-90% same weight for all sets

CrossFit WOD, July 19, 2025

July 18, 2025
CrossFit – Sat, Jul 19

Metcon (AMRAP – Rounds and Reps)

Partner WOD
AMRAP 30:
5 Deadlifts
10 Box Jumps
12/9 Calorie Echo Bike

Switch After:
400 Meter Run

* P1: Run
* P2: AMRAP of Deadlifts/Box/Bike
* Switch After 400 Meter Run
* Pick up Where Partner Left Off

CrossFit WOD, July 18, 2025

July 17, 2025
CrossFit – Fri, Jul 18

Shoulder Press (3 x 2 85-90%)

3 x 2 85-90% same weight all 3 sets

1 Big drop set 15-30 reps at 50%

Metcon (Time)

For Time:

10 V-ups

30 Single DB Devils Press

20 Star Fish

20 Single DB Devils Press

30 Sit-ups

10 Double DB Devils Press

Cash-out 800m Run

DB 50/35

CrossFit WOD, July 17, 2025

July 16, 2025
CrossFit – Thu, Jul 17

Metcon (Time)

5 Rounds For Time:

5 Thrusters 115/85

10 Bar Facing Burpees

15 T2B

Extra Work (Checkmark)

50-40-30-20-10

Calories any machine

DU

CrossFit WOD, July 16, 2025

July 15, 2025
CrossFit – Wed, Jul 16

Front Squat (3 x 2 85-90% same weight all 3 sets)

3 x 2 85-90% same weight all 3 sets

1 Big Drop Set:

15-30 reps at 50%

Metcon (Time)

4 Rounds For Time:

500m Row

50 Air Squats

5/3 Ring MU

ADV RX 5/3 Ring MU

RX 5 Bar MU

Scaled 10 C2B or 10 Pull-ups

CrossFit WOD, July 14, 2025

July 13, 2025
CrossFit – Mon, Jul 14

Back Squat (4×4 (3 second descent work between 70-75%))

4×4 (3 second descent work between 70-75%)

Metcon

3 Rounds

10 double DB step ups 50/35

CrossFit WOD, July 12, 2025

July 11, 2025
CrossFit – Sat, Jul 12

This Sunday, July 13th at 9:30am

Join us at West Port Swim Club 9:30am for a swim interval workout combined with body weight movements. Thank you Willie for allowing us to do this.

Metcon (Time)

Partner WOD

5 Rounds For Time

20 Front Squats 95/65

20/16 Calorie Echo Bike

20 Hang Power Cleans

20/16 Calorie Echo Bike

20 KBS 24/16KG

CrossFit WOD, July 11, 2025

July 10, 2025
CrossFit – Fri, Jul 11

Shoulder Press (3 x 3 80-85% same weight across)

3 x 3 80-85% same weight across

1 big drop set:

15-30 reps 50%

Metcon (Time)

Partner

40-30-20-10

Calorie Echo Bike

Push-ups

C2B

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