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

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

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 14, 2025

Wod

1) AG Semi Wod 1

10 min AMRAP:

1 clean Rx1 185/125 Rx2 155/105 Rx3 115/75
1 bar muscle-up Rx2 c2B Rx3 pull-ups
*After completing a round, add 1 rep to each movement

2) Front Squat

5x2 ascending

3) (2:00on/:30off) x4

10 Front Rack Lunges Rx1 185/125 Rx2 135/95 Rx3 95/65

Burpees over bar Rx1 10 Rx2 8 Rx3 6

Max meters on Rower

Fri, April 11, 2025

Wod

1) 3x :45on/:45off

Back extension hold Rx1 35/25 Rx2 15/10 Rx3 bodyweight

3x :45on/:45off

Weighted Plank - same

2)Bench Press

5x5 ascending

3) 9min Amrap

15/12cal Echo Bike

Rope climbs Rx1 4 Rx2 3 Rx3 2

10 Handstand push-ups Rx1 wallfacing Rx2 kipping Rx3 dual seated dumbbell press 35/20

Thurs, April 10, 2025

Wod

1) For Time:

30 dual db box step overs Rx1 50/35 Rx2 40/25 Rx3 35/20

800m Run

30 dual db box step overs

(Time Cap: 10mins)

2) 15mins to find a heavy complex:

1 Snatch from ground + 1 hang snatch below knee + 1 hang snatch above knee

3) 4 Rounds:

GHDSU Rx1 20 Rx2 15 Rx3 20 situps

12 OH squats Rx1 155/105 Rx2 115/75 Rx3 95/55 scaled: front squats

Tues, April 8, 2025

Wod

1) Every 2:30 x 4 sets:

12 pushpress Rx1 155/105 Rx2 135/85 Rx3 95/65

Straight into a max unbroken set of

Rx+ RMU Rx1 BMU Rx2 C2B/push-ups Rx3 pull-ups/pushups

*Try to choose a movement you can do a minimum of 5 reps. For Rx2&3, you will do a max set of C2B or pull-ups then straight into max effort set of pushups. You will have a pullup score and a push up score

2) Push Jerk

5x3 ascending

3) 3 Rounds:

30 Db hang snatch Rx1 50/35 Rx2 40/25 Rx3 35/20

Double unders Rx1 100 Rx2 60 Rx3 100 singles