WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

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  • Metcon
    5 RFT
    500m run
    2 Rope climb 15'
    20 Push-up

  • Wendler 531
    Back squat/Press Week 2
    5@40%
    5@50%
    3@60%
    3@70%
    3@80%
    3+@90% - goal 8

    Metcon
    EMOM 6 (alterating)
    20 Abmat sit-up
    20 Lunge

  • Metcon
    CrossFit Open - 22.3 / 25.2
    For time:
    21 Pull-ups
    42 Double Unders
    21 Thrusters 95/65 lbs
    18 Chest-to-bar Pull-ups
    36 Double Unders
    18 Thrusters 115/75 lbs
    15 Bar Muscle-ups
    30 Double Unders
    15 Thrusters 135/85 lbs

    Time cap: 12 mins

  • Wendler 531
    Deadlift/Bench press 2
    5@40%
    5@50%
    3@60%
    3@70%
    3@80%
    3+@90% - goal 8

    Metcon
    EMOM 6 (alternating)
    15 V-up
    :30 Handstand hold

  • Metcon
    CrossFit Open 17.1 / 21.2 Rx'd
    For time:
    10 Alt Dumbbell Snatches 50/35
    15 Burpee Box Jump Overs 24/20"
    20 Alt Dumbbell Snatches 50/35
    15 Burpee Box Jump Overs 24/20"
    30 Alt Dumbbell Snatches 50/35
    15 Burpee Box Jump Overs 24/20"
    40 Alt Dumbbell Snatches 50/35
    15 Burpee Box Jump Overs 24/20"
    50 Alt Dumbbell Snatches 50/35
    15 Burpee Box Jump Overs 24/20"

    01-22-2025

  • "Josh"
    For time:
    21 Overhead Squats 95/65 lbs
    42 Pull-ups
    15 Overhead Squats 95/65 lbs
    30 Pull-ups
    9 Overhead Squats 95/65 lbs
    18 Pull-ups