Blog Archives

WOD 03/01/2025

2/28/2025

Saturday Class Time at 8 AM
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WOD: 18:00 AMRAP
Alternating Full Rounds with a Partner
9 Sumo Deadlift High Pull 95/65
9 Thrusters
9 Pull-Ups
Score = Total Rounds + Reps

Flow: Athlete number 1 will get into the AMRAP by starting off with 9 Sumo Deadlift High Pulls, Followed by 9 Thrusters and then finishing off the round with 9 Pull-Ups before partner 2 will tackle the round of 9 Sumo Deadlift High Pulls, 9 Thrusters, and 9 Pull-Ups. Partners will alternate for the entire 18:00 AMRAP, accumulating as many rounds and reps as possible.

WOD 02/28/2025

2/27/2025

Friday 02-28-2025
2025 CrossFit Open Wod 25.1
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads 35/25 L1, 50/35 L2 & L3
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
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Optional Weightlifting: Power Snatch
Every 2:00 x 5 Sets
Set 1: 10 Reps @ 55%
Set 2: 8 Reps @ 60%
Set 3: 6 Reps @ 65%
Set 4: 4 Reps @ 70%
Set 5: 2 Reps @ 75%
% is Based on 1RM Power Snatch
*Can be done before or after 25.1

WOD 02/25/2025

2/26/2025

Wednesday 02-26-2025
Weightlifting: Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean
Building to a Heavy for the Day
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WOD: 3 Rounds For Time
60 Double Unders
15 Deadlifts 75/55 L1, 115/75 L2, 135/95 L3
12 Hang Power Cleans
9 Shoulder to Overhead
Goal Time 6 to 9 Minutes - Time Cap 10 Min
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Extra/Optional/Accessories
5 Sets: For Quality
:45 - Barbell Hip Thrusts, Moderate
-:15 rest-
:45 - Foam Roller Hamstring Curls
-:45 rest-

WOD 02/25/2025

2/24/2025

Tuesday 02-25-2025
Gymnastics: Ring Muscle-Ups
8:00 EMOM
3-5 Ring Muscle-Ups
Level 2: 5 Strict Pull-Ups + 5 Strict Ring Dips
Level 1: 5-7 Ring Rows + 5-7 Push-Ups
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WOD: 12:00 EMOM
Minute 1: 8 Burpee Box Jump Overs* L1 & L2, 10 Reps L3
Minute 2: 12 Kipping Knee Raises L1, 12 Toes to Bar L2, 15 Reps L3
Minute 3: Max Calorie *Bike
Minute 4: Rest
*Step Ups L1
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Extra/Optional/Accessories
Part A) 10:00 EMOM
Minute 1 - 8 Narrow Grip Bench Press, Moderate
Minute 2 - 16 Dual KB Gorilla Rows
Part B)
5:00 Tabata (:20 Work/:10 Rest)
Station 1 - Banded Bicep Curls
Station 2 - Banded Tricep Extensions

WOD 02-24-2025

2/24/2025

Monday 02-24-2025
Strength: Back Squat 5RM
Take 15:00 minutes to Establish
The goal here would be to hit a 5 Rep Max at around 85-90%.
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WOD: 15:00 AMRAP
6 Shuttle Runs L1, 8 Runs L2 & L3
12 Dumbbell Snatch, Right 25/15 L1, 35/25 L2, 50/35 L3
12 Dumbbell Snatch, Left
16 Goblet Box Step Ups 24/20" L2 & L3 (L1 = No load)
Score = Rounds + Reps
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Extra/Optional/Accessories
4 Sets: For Quality
5 Seated Vertical Jump
4/4 Single Leg Plyo Step Up
5 Broad Jumps

WOD 02/21/2025

2/20/2025

Friday 02-21-2025
3 Rounds
12 Box Jumps (Step Down) 24/20"
12 Front Squats 45/35 L1, 95/65 L2 & L3
12 Abmat Situps L1, Toes to Bar L2 & L3
-rest 1:30-
2 Rounds
15 Box Jumps (Step Down)
15 Front Squats
15 Jumping Pullups L1, Pullups L2, Chest to Bar Pull-Ups L3
-rest 1:30-
1 Round
18 Box Jumps (Step Down)
18 Front Squats
18 Burpee Jumping Pullups L1, Burpee Pullups L2, Bar Muscle Ups L3
Score: Time
Goal Time 18:30 to 25 Min -- Time Cap 25 Min
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Extra/Optional/Accessories
5 Sets: For Quality
12-16 GHD Sit-Ups
:16/:16 Side Star Plank
:16/:16 Copenhagen Plank

WOD 02/20/2025

2/19/2025

Thursday 02-20-2025
WOD: 40:00 EMOM
Minute 1: 12/9 Calorie Row L1, 13/10 L2, 15/12 L3
Minute 2: 2 Wall Walks to 20" L1, 3 Wall Walks L2 & L3
Minute 3: 3 Shuttle Runs L1, 4 Runs L2, 5 Runs L3 25ft/25ft
Minute 4: 3 Power Cleans 75% Of 1 Rep Max L1, 185/125 L2, 225/155 L3
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Extra/Optional/Accessories
4 Sets: For Quality
5/5 Single Leg Lateral Box Jumps
:30/:30 Side Plank
1:00 Sorenson Hold

WOD 02/20/2025

2/19/2025

Wednesday 02-19-2025
Strength: Bench Press
Take 10 minutes to Establish a 10 Rep Max
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WOD: Every 4:00 x 4 Sets
20 Abmat Situps L1, 15 GHD Sit-Ups L1, 20 Reps L3
15/10 Elevated Ring Pushups L1, Ring Pushups L2, Ring Dips L3
15 Dual KB Deadlifts 35/18 L1, 44/26 L2, 53/35 L3
100ft Dual KB Farmers Carry
Score = Slowest Time / Set
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Extra/Optional/Accessories
For Quality: 5 Sets
10 Ring Bicep Curls
10 Ring Tricep Skull Crushers
Rest as needed b/t sets

WOD 02/18/2025

2/17/2025

Tuesday 02-18-2025
Strength: Back Squat
Take 12 minutes to Establish a 10 Rep Max
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For Time:
24-20-16-12
Jumping Pullups L1, Pull-Ups L2 & L3
Single Dumbbell Box Step Ups 25/15 L1, 35/25 L2, 50/35 L3
*13/10 Calorie Bike L1, 16/12 Cals L2 & L3 to Start Each Round
Score: Time
Goal Time 11 - 15 Min --- Time Cap 18 Min
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Extra/Optional/Accessories
For Quality:
10:00 EMOM
Minute 1 - 5/5 Knees Over Toes Split Squat, Light Load
Minute 2 - :20/:20 Single Leg Hip Thrust Hold, Light Load
Perform the knees over toes, split squats with a 3 second negative, and a light load in the goblet position.

WOD 02/17/2025

2/16/2025

Monday 02-17-2025
Weightlifting: Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 65%+ of 1RM Power Snatch
Building to a Heavy for the Day
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WOD: 12:00 AMRAP
4 Box Pike Handstand Pushups L1, HSPU's L2, Wall Facing HSPU's L3
8 Alternating Dumbbell Snatch 25/15 L1, 35/25 L2, 50/35 L3
48 Single Unders L1, 32 Double Unders L2 & L3
Score = Rounds + Reps
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Extra/Optional/Accessories
For Load: 5 Sets
1:00 On/1:00 Off
-Weighted Tall Plank