WOD
1) GHD Holds
6 x 30 sec hold/1 min rest
2)Bench Press
5 x 3 ascending
3)For Time
Ski sprints
5 x 500/450m w/rest
Thurs, May 22, 2025
WOD
1) 3 RFT
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
80 ft Shuttle Runs Rx1 10, Rx2 8, Rx3 6
T2B Rx1 20, Rx2 16, Rx3 12
2) Backsquat
5 x 3 ascending
3) 6 min Emom
7 Squat cleans Rx1 165/115, Rx2 135/85, Rx3 95/55
WED, May 21, 2025
WOD
1) 35 min amrap
Bike Erg 2,000/1,800m
2 x Sled push D/B 25/empty
Bike Echo 2,000/1,800m
25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
Row 1,000/900m
2 x Sled Push D/B 25/empty
Ski 1,000/900m
25 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
Tues, May 20, 2025
WOD
1) 3 RFT
Row 650/585m
15 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
Ski 650/585m
10 Sumo Hi Pull - same weight
2) C/J - 15 mins
Work up to heavy single
Mon, May 19, 2025
WOD
1) 3 RFT
Echo Bike 20/16 cals
8 Squat cleans Rx1 155/105, Rx2 135/85, Rx3 115/75
Vups Rx1 20, Rx2 16, Rx3 12
2) Deadlift
3 sec tempo up/down - 5 x 3 ascending
3) 5 min Row - Pace
Rx1 - 1:50/2:00, Rx2 2:00/2:10, Rx3 2:10/2:20
Should be 80/75% pace
Fri, May 16, 2025
Wod
1) Bench Press
5x2 ascending
2) 24 min AMRAP:
500/450m Row
20 db hang snatch Rx1 50/35 Rx2 45/25 Rx3 35/20
Rope Climbs Rx1 2 LL + 2 RC Rx2 3 Rx3 2
HSPU Rx1 20 Rx2 12 Rx3 12 seated press 35/20
Thurs, May 15, 2025
Wod
1) 3 Rounds:
30 Vups Rx2 25 Rx3 20
30-20-10 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
2) Deadlift
5x2 ascending
3) For Time:
30 Deadlifts Rx1 265/185 Rx2 225/155 Rx3 175/125
1000/900m Bike
30 Deadlifts
Wed, May 14, 2025
Wod- Prep for Murph, Saturday, May 24th
2 Rounds:
100m Run *yellow mailbox - 125/112m Row
40 air squats
10 push-ups
200m Run - 250/225m Row
30 air squats
10 push-ups
400m Run - 500/450m Row
20 air squats
10 push-ups
800m Run - 1000/900m Row
10 air squats
10 push-ups
*Round 1 is completed with Running. Round 2 is with Rowing
(Time Cap 40 mins)
Tues, May 13, 2025
Wod
1)For Time
Ski 15/12cal
5 S2O Rx1 175/125 Rx2 155/105 Rx3 115/75
1 min rest
Ski 15/12 cals
10 S2O Rx1 155/105 Rx2 135/85 Rx3 95/65
1min rest
Ski 15/12cal
15 S2O Rx3 135/95 Rx3 95/65 Rx3 75/55
(Time cap 7 mins)
2)Overhead squat
5x2 ascending
3)6 min AMRAP
1 WW * add 1 rep every round
50 Double unders Rx2 30 Rx3 50 singles
Mon, May 11, 2025
Wod
1) ACC “Leverage”
4 Rounds:
12 box jump overs 24/20”
20’ db walking lunge Rx1 70/50 Rx2 50/35 Rx3 35/20
12 C2B Rx2 pullups Rx3 5 pullups
20’ db walking lunge
2 Rounds:
12 box jump overs
20’ db walking lunge
7 Rmu Rx2 C2B Rx3 10 pullups
20’ db walking lunge
(Time cap 13 mins)
2) Back squat
5x2 ascending
3) 5 min Max Echo Bike cals
3 min Rest
5 min EMOM
Burpees Rx1 14 Rx2 11 Rx3 8
Fri, May 9, 2025
Wod
1) 9 min AMRAP
250/225m row
2 Rounds:
10 slamballs 50/35
30 double unders Rx2 20 Rx3 30 singles
2)Bench Press
5x5 ascending
3)2:00on/:30off x4
:45 back extension hold
Suitcase carry remainder of time
Rx1 70/53 Rx2 62/44 Rx3 53/35
Thurs, May 8, 2025
Wod
1) Every 2:00 x6 sets
1 Clean + 3 Front Squats
ascending
2) 3 Rounds:
1:00 Wallballs Rx1 30/20 10ft Rx2 20/14 10ft Rx3 same/14 9ft
1:00 Pull-ups
1:00 Db box steps up Rx1 50/35 Rx2 35/25 Rx3 bodyweight
1:00 Push-ups
1:00 Ski cals
1:00 Rest
Score = total reps
Wed, May 7, 2025
Wod
35 min AMRAP:
400m Run
1000/900m Bike
500/450m Row
500/450m Ski
Rest 2:00 after each round
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