WOD
1) For Time (38 min cap)
Run 800m - cash in
then 3 Rnds of
Bike Erg 1,000/900m
Bike Echo 1,000/900m
Row 500/450m
Ski 500/450m
Run 800m - cash out
Tues. March 18, 2025
WOD
1) 9 min Amrap
20 Pull-ups Rx1 C2B, Rx2 Pullups, Rx3 12 pull-ups
10 Vups
HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups
2) OH complex
6 x 2 shoulder Press/2 push press/ 2 pushjerk
Ascending
3) 3 RFT
Ski 300/270m
25 Kb swings Rx1 70/53, Rx2 60/44, Rx3
25 Kb sumo hi pull
Mon, March 17, 2025
WOD
1) 24 min amrap
Bike Rx1 16/14, Rx2 14/11, Rx3 12/9 cals
Pwr clean 8reps Rx1 155/105, Rx2 135/95, Rx3 115/75
Row Rx1 16/13, Rx2 14/11, Rx3 12/9 cals
Fr Rack lunges 10 reps Rx1 155/105, Rx2 135/95, Rx3 115/75
Wallball Rx1 20, Rx2 17, Rx3 14
T2B Rx1 16, Rx2 14, Rx3 12
2) Deadlift
6 sets of descending reps every 1:30
10,9,8,7,6,5
Rx1 275/215, Rx2 245/185, Rx3 205/145
Thurs, March 13, 2025
Wod
1) 6 min AMRAP
10 box jump overs
1 shuttle run (d/b=1)
*+1 run every round
2) Back Squat
4x2 ascending
3) For Time:
21-15-9
Pull-ups
Sit-ups
Db pushpress Rx1 50/35 Rx2 40/25 Rx3 35/20
(Time cap 7 mins)
Wed, March 12, 2025
Wod
35 min AMRAP:
35/28cal Bike Erg
35/28cal Echo Bike
KB carry Rx1 70/53 Rx2 62/44 Rx3 53/35
35/28cal Row
35/28cal Ski
KB carry
*carry one Kb, any way you want, around the parking lot
Tues, March 11, 2025
Wod
1) 15 mins to find a heavy complex:
3 deadlifts + 2 cleans + 1 jerk
2) Every 6:00 x 4 sets
400m Run
Into..
Rx1 4 Rnds Rx2 3 Rnds Rx3 2 Rnds
5 hang cleans 95/65
5 bar facing burpees
*slowest set is your score
Mon, March 10, 2025
WOD
1) 12 min amrap
Wallballs Rx1 35, Rx2 30, Rx3 25
T2B Rx1 20, Rx2 15, Rx3 10
Ski Cals 20/16
2) Backsquat
5 x 5 ascending
3) 3 RFT
20 One arm alt DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Box jump overs 24/20
Row 250/225m
Fri, March 7, 2025
WOD
1) CrossFit Open 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)
Thurs, March 6, 2025
WOD
1) 6 min Emom
5 Squat cleans Rx1 155/105, Rx 135/95, Rx3 115/75
10 Fr Fwd Lunges - same
2) Pwr Clean
5 x 3 TNG (touch and go reps) ascending
3) Bike Sprints for cals
10 X 1 min on /30 sec off Rx1 26/21, Rx2 24/19, Rx3 22/17
WED. March 5, 2025
WOD
1) 35 min Amrap
Bike Erg 1,500/1,350m
15 Burpee Box overs
Bike Echo 1,500/1,350m
15 Burpee Box Overs
Row 750/675m
Sled Push D/B 45/25
Ski 750/675m
Sled Push D/B 45/25
Tues, March 4, 2025
WOD
1) For Time
21, 15,9 reps of
Ski cals
Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
GHDSU
2) Shoulder Press
5 x 4 ascending
3) 4 RFT
Wallwalks Rx1 5, Rx2 4, Rx3 3
Dus Rx1 75, Rx2 50, Rx3 75 singles
Run 200m
Mon, March 3, 2025
WOD
1) For Time
21, 15,9 reps of
Ski cals
Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
GHDSU
2) Shoulder Press
5 x 4 ascending
3) 4 RFT
Wallwalks Rx1 5, Rx2 4, Rx3 3
Dus Rx1 75, Rx2 50, Rx3 75 singles
Run 200m
Mon, March 3, 2025
WOD
1) For Time
21, 15,9 reps of
Row Cals
Wallballs 20/14
2) Deadlift
5 x 4 ascending
3) 4 RFT
8 reps Pwr cleans Rx1 155/105 , Rx2 135/95, Rx3 115/75
Bike Erg Rx1 20/16 cals
Thurs, Feb 27, 2025
Wod
1)21-15-9
Front squat Rx1 135/95 Rx2 115/75 Rx3 95/66
Burpee over the bar
2)Deadlift
4x4 ascending
3)9 min AMRAP
20 Db Box step ups Rx1 50/35 Rx2 40/25 Rx3 35/20
20 Db pushpress
Wed, Feb 26, 2025
Wod
30 min AMRAP
200m Run
500/450m Bike Erg
.5/.45km Echo bike
250/225m Row
250/225m Ski
80ft Lunge
Tues, Feb 25, 2025
Wod
1) Shoulder Press
5x4 ascending, deadstop
2) Every 3:00 x6 sets
20/16 cal Row
Toes to Bar Rx1 10 Rx2 6 Rx3 4
Double Unders Rx1 50 Rx2 30 Rx3 50singles
*add 2 toes to bar each set
(If you fall behind switch to 18:00 AMRAP)
Mon, Feb 24, 2025
1) For Time
Bike Erg 4 x 1,000/900m
W/1 min rest
2) Front Squat
4 x 4 @80%
3) 3 RFT
8 Deadlifts Rx1 185/125, Rx2 135/95, Rx3 115/75
6 Pwr Cleans
4 S2O
Burpees Rx1 10, Rx2 8, Rx3 6
Ski 250/225m
Fri, Feb 21, 2025
1) For Time
5 x 750/675m sprints
W/1 min rest between sprints
2) Bench Press
5 x 2 ascending
3) 4RFT
GHD Hold 30 sec
1 min rest (during 1 min rest do pushups Rx1 15/10, Rx2 12/8, Rx3 9/6 )
THURS, Feb 20, 2025
1) For Time
21 reps of
Thrusters Rx1 115/75, Rx2 95/65, Rx3 75/55
Pull-ups
Bike Erg cals
Then 15 reps of
Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Rx1 C2B pull-ups, Rx2/3 pull-ups
Bike Erg cals
9 reps of
Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/95
Bar Mups, Rx2 C2B pull-ups, Rx3 pull-ups
Bike Erg cals
2) Backsquat
5 x 2 ascending
3) 4RFT
6 reps Rx1 OH squat, Rx2 squat clean, Rx3 front squat 135/95#
10 Shuttle runs D/B
WED, Feb 19, 2025
WOD
1) 2 RFT
50 sit-ups (no GHD)
Bike Erg 50/40 cals
Bike Echo 50/40 cals
Row 50/40 cals
Ski 50/40 cals
50 BK extn GHD