WOD Blog - Page 5 of 259 - CrossFit Abilene

Wednesday, 2/12/25

WOD

7 Sets, go every 2:00 for Max Weight

12/10 Calorie Air Bike

3 Power Snatch

–Snatches are singles and build in weight over each set–

Gymnastics Work

Choose between the Strength Option OR the Conditioning Option

Strength Option:

10-minute EMOM

Odd Minute:

Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]

Level 2: 20 seconds of Strict Box HSPU

Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups

Even Minute:

Freedom: 30 seconds of Handstand Hold

Independence: 20-30 seconds of Handstand Hold [back to wall]

Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold

Conditioning Option:

Death by HSPU + 2

[cap at 8 min]

Minute 1: 1 Strict HSPU

Minute 2: 3 Strict HSPU

Minute 3: 5 Strict HSPU

Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.

Tuesday, 2/11/25

Strength Work:

8 sets of 2 Tempo Front Squat (70-80%)

Tempo = 3 sec down/no pause/1 sec up/no pause

-rest 60-90 between sets-

WOD

For Time – 15-12-9 Reps of:

Hang Squat Clean (115/85)

Burpee Box Get Over (30/24)

Chest to Bar Pullups

Monday, 2/10/25

100/80 Calorie Row

-into-

5 Rounds

50 Double Unders

10 Handstand Push Ups

-into-

100/80 Calorie Row

Wednesday, 2/5/25

WOD

3 Rounds for Time:

21 Dumbbell Deadlifts (50s/35s)

15 Dumbbell Hang Power Cleans (50s/35s)

9 Dumbbell Shoulder to Overhead (50s/35s)

Gymnastics Work – Strength OR Conditioning Option (not both):

Strength Option:

4 Rounds of 30 seconds of Work/ 30 seconds of Rest:

–Ring Support Tuck Ups

THEN

3 x Max Strict Pull-Ups or Max Ring Rows

Rest 1 min between

Conditioning Option:

10 min EMOM

Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip

Even Minute: 10 Ring Support Tuck Ups or 10 GHDs

Tuesday, 2/4/25

Strength Work:

Dead-stop Shoulder Press 6 sets of 2 rep

2 Dead-Stop Shoulder Press (Build in weight)

-Rest 60-90 seconds between sets-

WOD

3 sets

3:00 AMRAP

30/24 Calorie Row

Max 50ft Shuttle Runs

-rest 3:00 between sets-

*Score is total number of Shuttle Runs

Tuesday, 1/7/25

Strength

12 Minutes to Establish a Heavy 3 Rep Dead Stop Deadlift

WOD

10 Rounds, 45 Seconds Each for Max Reps:
10 Dumbbell Power Cleans (35#/25#)’s
Max Burpees Over Dumbbells in Remaining Time
*Rest 15 Seconds

Monday, 1/6/25

WOD

5 Rounds:
25/20 Calorie Row
20 Wall Balls (20#/14#)
15 Toes to Bars
*Go Every 5 Minutes

Monday, 12/23/24

WOD

“12 Days of Christmas”
For Time:
1 Rope Climb
2 Squat Cleans
3 Muscle Ups
4 Burpees
5 Deadlifts
6 Pull Ups
7 V Ups
8 Wall Balls (30#/20#)
9 Box Jumps (24”/20”)
10 Back Rack Lunges
11 Handstand Push Ups
12 Thrusters
*All Barbell Movements (155#/105#)

Friday, 12/20/24

Strength

Every 2 Minutes for 12 Minutes
2 Power Cleans + 2 Front Squats + 2 Jerks

WOD

For Time:
2,000/1,750 Meter Row
*Every 2:00 Complete 12 Toes to Bars

Thursday, 12/19/24

Partner WOD

5 Rounds:
15 Dumbbell Bench Press (50#/35#)
15/12 Calorie Bike

Straight Into

3 Minute AMRAP:
Bar Muscle Ups

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