Tues, May 6, 2025
Wod
1) For Time:
21-15-9
Burpee over bar
Hang Snatch Rx1 115/75 Rx2 95/65 Rx3 75/55
2)5 sets:
1 Shoulder Press + 2 Pushpress + 3 Push jerks
3) Every 3:00 x3
20/16cals Bike Erg Rx2 18/14 Rx3 16/12
15 Kb swings 53/35
15/12cal Echo Bike Rx2 12/10 Rx3 10/8
Mon, May 5, 2025
Wod
1) On a Running Clock:
from 0:00-20:00
“Semifinal Wod 2”
For Time:
20-18-16-14-12-10-8-6-4-2
OH Walking lunge steps 70/50 Rx1 50/35 Rx2 35/20 Rx3 front rack 35/20
Ghdsu Rx2 situps Rx3 situps
Rest 5:00
2) from 25:00-40:00
800m Run
10 power cleans Rx1 205/145 Rx2 185/125 Rx3 155/105
800m Run
10 squat cleans
*if you finish before the allotted time, you get extra rest
Fri, May 2, 2025
WOD
1) Lsits
6 x 30 sec hold w/1 min rest
2) Bench Press
5 x 4 ascending
3) CrossFit Semifinal workout 4
5 Rounds of every 2 mins complete
10 - 50 ft shuttle runs Rx1 8, Rx2 6, Rx3 4
10 - C/J 135/85, Rx1 115/75, Rx2 95/65, Rx3 75/55
Max Burpees over Bar
Rest 1 min between Rounds
Thurs, May 1, 2025
WOD
1) 2025 Semifinal Workout 1
15 min Amrap
3 Ring Mups, Rx1 1 Bar Mups, Rx 2 C2B pull-ups, Rx3 pull-ups
3 Backsquat 275/185, Rx1 245/165, Rx2 205/145, Rx3 165/110
30 Ft HSW Rx1 same, Rx2 5 Wallwalks Rx3 2 Wallwalks
Every round add 3 Mups and 3 Backsquat
2) Deadlift
5 x 4 ascending
3) 4 RFT
Bike Erg 20/16 cals
16 jumping lunges
WED April 30,2025
WOD
1) For time
100 sit-ups
Run 400m
15 air squats
Bike Echo 1,000/900m
15 air squats
Bike Erg 1,000/900m
15 air squats
Row 500/450m
15 air squats
Ski 500/450m
15 air squats
50 sit-ups
Run 200m
5 Burpees
Bike Erg 500/450m
5 Burpees
Bike Echo 500/450m
5 Burpees
Row 250/225m
5 Burpees
Ski 250/225m
5 Burpees
Tues, April 29, 2025
WOD
1) 4 RFT
Run 200m
Pull-ups Rx1 20, Rx2 15, Rx3 10
Pushups Rx1 20/15, Rx2 15/10, Rx3 10/7
2) BB complex
6 x 2 Hang Pwr Cl / 2 jerks
Ascending
3) For Time
Row 2000/1,600m
Mon, April 28, 2025
WOD
1) 2 RFT
Bike Erg Rx1 25/20 cals
15 Deadlift Rx1 275/185, Rx1 225/155, Rx3 185/125
Row Rx1 25/20 cals, Rx2 2cals, Rx3 15/12 cals
10 Fr rack lunge Rx185/125, Rx2 155/105, Rx3 115/75
Ski 25/20 cals
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
2) Backsquat
4 x 6 ascending
Fri, April 25, 2025
Wod
1) (2:00on/1:00off)x4
GHDSU Rx1 25 Rx2 20 Rx3 15
Max effort Wallwalks
2) Bench Press
5x3 ascending
3) For Time:
30 reps of devils press + pushpress
Rx1 50/35 Rx2 40/25 Rx3 35/20
*start with 20/16cal Ski and complete 20/16cal Ski after every 10 reps (total of 4 skis)
Time cap 11mins
Thurs, April 24, 2025
1)6 min Emom
5 squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
Echo cals 10/7
2)Backsquat
5 x 3 ascending
3) 3 RFT (18 min cap)
20 Wallballs
80 ft Farmer carry walking lunge Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 450/400m
Wed, April 23, 2025
Wod
400m Run
2000/1800m Bike erg
400m Run
2.0/1.8km Echo Bike
400m Run
1000/900m Row
400m Run
1000/900m Ski
400m Run
(Cap 40 mins)
Tues, April 22, 2025
Wod
1) Every :90 for 6 sets:
Snatch deadlift + snatch pull + snatch
@70+ % of 1 RM
2) For time:
40 pull-ups Rx2 30 Rx3 20
40 burpees over bar
20 power snatches Rx1 115/75 Rx2 95/65 Rx3 75/55
Rest 3 minutes
For time:
30 pull-ups Rx2 20 Rx3 15
30 burpee over bar
15 power snatches
Rest 2 minutes
For time:
20 pull-ups Rx2 15 Rx3 10
20 burpee over bar
10 power snatches
(Cap 25 mins)
Mon, April 21, 2025
1)5 Rounds:
30 double unders Rx2 20 Rx3 30 singles
10 front squats Rx1 135/95 Rx2 115/75 Rx3 75/55
10 S2O
(Time cap: 10 mins)
2)Power Clean
5x3
3)10 min EMOM
Row cals Rx1 20/16 Rx2 18/14 Rx3 15/12
Push-ups Rx1 20/15 Rx2 15/12 Rx3 12/8
Fri, April 18, 2025
1) 4 RFT
Row 15/12 cals at 1:00 min then GHD hold for 30 secs
1 min rest
2) Bench Press
6,5,4,3,2 ascending
3) 11 min amrap
15 sumo Hi pull Rx1 115/75, Rx2 95/65, Rx3 75/55 ( Do in 2 sets or less)
Ski 350/315m
15 S2O (same as above)
Ski 350/315m
Thurs, April 17, 2025
WOD
1) 4 RFT
Row 15/12 cals
then at 1:00 - 30 sec GHD hold
1:00 rest
2) Bench Press
6, 5,4,3,2 reps (ascending)
3) 11 min amrap
15 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55 ( Do in 2 sets or less)
Ski 350/315m
15 S2O ( same as above)
Ski 350/315m
Thurs, April 17, 2025
WOD
1) 4 RFT
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 125/85
Bike Erg 15/12 cals
5 Shuttle Runs 80ft D/B
1 min rest
2) Deadlift
6, 5,4,3,2 reps (ascending)
3) 9 min amrap
25 Wallballs 20/14#
20 KB swings 53/35#
15 T2B
WED, April 16,2025
For Time
Run 400m (40 min cap)
Then : 3 Rnds of
10 Box jump overs
Bike Erg 1,000/900m
10 Box jump overs
Bike Echo 1,000/900m
10 Vups
Row 500/450m
10 Vups
Ski 500/450m
Then :
Run 400m
Tues, April 15, 2025
1) 3 RFT
Ski Cals 20/16
Burpees 10, 8,6
Dus Rx1 100, Rx2 60, Rx3 100 singles
2) Shoulder Press
4 x 7 ascending
3) 12 min amrap
30 One arm alt. DB snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Run 200m
Wallwalks Rx1 4, Rx2 3, Rx3 2