WOD

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CrossFit WOD, September 9, 2025

September 8, 2025
CrossFit – Tue, Sep 9

Choose btw Snatch or BP

We are starting a new 4 week cycle. Choose Snatch or Bench Press 4 the next 4 weeks.

Hang Snatch (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Bench Press (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Metcon (Time)

3 Rounds For Time:

500/425m Row

15 Hang Power Snatch

20 Lateral Burpees over barbell

RX 75/55

ADV RX 115/85

replace Snatch with DB floor press

CrossFit WOD, September 8, 2025

September 7, 2025
CrossFit – Mon, Sep 8

Push Press (4 x 5 75% then 1 x 4 80%)

4 x 5 75% then 1 x 4 80%

Metcon (AMRAP – Reps)

ADV RX

On the Minute x 12:

Min 1: BMU

Min 2: HSPU

Min 3: Double DB Hang Power Clean 70/50 lbs

Min 4: GHD sit-ups

RX

On the Minute x 12:

Min 1: Strict Pull-ups

Min 2: Double DB Push Press

Min 3: Double DB Hang Power Clean

Min 4: Weighted Sit-ups 30/20 (slamball)

Score: Total reps

CrossFit WOD, September 6, 2025

September 5, 2025
CrossFit – Sat, Sep 6

Metcon (Time)

partner WOD

1,000/900m Row
50 Alternating DB Snatches, 70 / 50 lb
800m Run

50 Single DB Devils Press, 70 / 50 lb

800m Run

1,000/900m Row

RX 50 / 35 lb

Split Reps Run together

CrossFit WOD, September 5, 2025

September 4, 2025
CrossFit – Fri, Sep 5

Back Squat (4 x 2 90% then 1 x 1 95%)

4 x 2 90% then 1 x 1 95%

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:
6 Hang Cleans Cleans, 155/105
9 Handstand Push-ups
12 Single DB Reverse Lunges, 50 / 35 lbs

Score: Rounds + Reps

RX 135/95

CrossFit WOD, September 4, 2025

September 3, 2025
CrossFit – Thu, Sep 4

Metcon (AMRAP – Reps)

For Total Calories:
30-Minute

[On the 00:00]: 100 DU
[On the 05:00]: 50 Wallballs
[On the 10:00]: 30 C2B
[On the 15:00]: 100 DU
[On the 20:00]: 50 Wallballs
[On the 25:00]: 30 C2B

Wallball: 20 / 14 lb to 10/9 ft Target

Score: Total Calories

0:00 – 5:00 Row

5:00 – 10:00 Bike

10:00 – 15:00 Row

15:00 – 20:00 Bike

20:00 – 25:00 Row

25:00 – 30:00 Bike

CrossFit WOD, September 1, 2025

August 31, 2025
CrossFit – Mon, Sep 1

Back Squat (4 x 2 90% then 1 x 1 95%)

4 x 2 90% then 1 x 1 95%

schedule reminder (Checkmark)

Monday only 2 classes 8:30 & 9:30 Coach Nate.

CrossFit WOD, August 30, 2025

August 29, 2025
CrossFit – Sat, Aug 30

Metcon (Time)

Partner WOD

5 Rounds For Time:

20 T2B

400m Run

40 DB Snatches (50/35)

40 Push-ups each at the same time but not synchro

Split reps and one person working at a time except on the Push-ups and run together.

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