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

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

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)