WOD
35 min amrap
Run 400m
Sled D/B 45/25#
Bike Echo 1,000/900m
Sled D/B 45/25#
Bike Erg 1,000/900m
Farmer’s Carry 200m (around park lot) 53/35#
Row 500/450m
FC 200m (around park lot) 53/35#
Ski 500/450m
Tues, April 1, 2025
WOD
1) 11 min amrap
C2B pull-ups Rx1 20, Rx2 15, Rx3 15 pull-ups
12 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
HSW Rx1 80 ft, Rx2 40 ft, Rx3 5 Wallwalks
12 DB one arm alt snatch Rx1 70/50, Rx2 60/40, Rx3 50/35
2) Push Press
5 x 3 ascending
3) 5 RFT
Every 1:30
5 Burpees
Ski Cals ME
Then rest 1 min
Max Cals is ur score
Mon, March 31,2025
WOD
1) 9 min amrap
Bike Erg 20/16 cals
Box step ups Rx1 20, Rx2 16, Rx3 12 ( no Kb)
20 Kb swing Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Backsquat
5 x 3 ascending
3) 3 RFT
Vups Rx1 20, Rx2 15, Rx3 12
7 Pwr cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
Row 250/225m
Fri, March 28, 2025
Wod
1) Tori
1 Rep Max Bench Press
2) Jenny b
“Filthy fifty”
For Time:
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26#)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb) *take from the floor
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
Time cap 30 mins
Thurs, March 27, 2025
Wod
1) Jack
“Isabel”
For Time:
30 snatches Rx1 135/95 Rx2 115/75 Rx3 95/65
2) Lindsey
15 min to find a heavy or practice:
3 Overhead Squats *from the ground
3) Woody
Ski tabata
(:20 on/:10 off) x8 rounds
Wed, March 26, 2025
Wod
(4:00 work/ 1:00 rest)
700/630m Bike Erg
350/315m Row
Max effort Shuttle Runs (D/B =1)
Continue until Rx1 55 Rx2 50 Rx3 40 shuttle runs have been completed
*Choose your Rx before the workout begins
(Time cap 45mins)
Tues, March 25, 2025
Wod
1) Lucas
8 min EMOM:
Wallballs Rx1 15 Rx2 12 Rx3 10
HSPU Rx1 15 Rx2 12 Rx3 12/10 push-ups
2) Shoulder Press
5x5 ascending
3) Karla
For Time:
50 box jump overs *step down
Every minute including 0:00 complete Rx1 30 double unders Rx2 15 Rx3 30singles
(Time cap 8 mins)
Mon, March 24, 2025
Wod
Blue Team won The Open, so they get to help program the board this week.
1) Dylan
For Time:
50 db snatch Rx1 50/35 Rx2 40/25 Rx3 35/20
25 burpees over db
40 cal row
20 burpees over rower
30 clean and jerk 95/65
15 burpees over the bar
(Rest 5:00)
Ben
10 Rounds:
170ft Run
1 LL RC Rx2 1 RC Rx3 2 rope scales
(Time cap 36 mins)
Fri, March 21, 2025
WOD
1) GHD Hold
5 x 30 sec w/1 min rest
2) Bench Press
4 x 8 ascending
3)For Time
Row sprints
6 x 600/540m w/1 min rest
Thurs, March 20, 2025
WOD
1) 4 RFT
Bike Echo 10 cals
5 Power Clean Rx1 225/155, Rx2 205/135, Rx3 175/105
Rest 1:00 min
2) Backsquat
4 x 8 ascending
3) 3 RFT
20 DB one arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
80 ft OH walking Lunge Rx3 80 ft Fr rack walking lunge
Row 250/225m
WED, March 19. 2025
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