
WOD 6.13.2025
CrossFit, WOD
A. For Rounds and Reps
15:00 EMOM
8 Burpee
8 Wall Ball 20/14#, 10/9'
B. For Load and Quality
Alternating EMOM x 15 Minutes
Minute 1 | 10 GHD back extensions
Minute 2 | 20 Russian Twist 20/14#
Minute 3 | 1/1 Kettlebell…

WOD 6.12.2025
CrossFit, WOD
A. For Time
400M Run
40 Ring Dip
30 Deadlilft 84/56
20 Double Dumbbell Box Step-up 50/35#, 20"
400M Run
B. Low Ring Support Skills
Alternating EMOM x 10 Minutes
Minute 1 | 8-10 Ring Push-up
Minute 2 | 8-10 Alternating…

WOD 6.11.2025
CrossFit, WOD
A. For Load
E2MOM x 10 Minutes
Clean Complex*
1-1-1-1-1
*Clean Complex =
1 Clean Pull + 2 Power Clean + 3 Front Squat
B. Community Cup Workout 3
On A 20:00 Minute Clock, Establish A...
1RM Front Squat
1RM Hang…

WOD 6.10.2025
CrossFit, WOD
A. For Load
Tempo Snatch Pull
2-2-2-2-2
Snatch Complex*
1-1-1-1-1
*Snatch + Overhead Squat Comoplex =
1 Tempo Power Snatch + 2 Overhead Squat
B. Community Cup Workout 2
Complete as many reps as possible following…

WOD 6.9.2025
CrossFit, WODCommunity Cup Workout 1
20:00 AMRAP
15 Box Jump Over 24/20"
10 Dumbbell Snatch
5 Handstand Push-up

WOD 6.8.2025
CrossFit, WOD
A. For Load
EMOM x 10:00 Minutes
1 Clean Complex
1 Clean Complex =
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 75%
– Build Weight In To, Or Perform All Sets @ 75%
B. For Time
25 Wall Ball 20/14#, 10/9'
15…

WOD 6.7.2025
CrossFit, WODFor Time
2 Ring Muscle-up
100M Single Arm Dumbbell Carry 50/35#
200M Run
4 Ring Muscle-up
100M Single Arm Dumbbell Carry
200M Run
6 Ring Muscle-up
100M Single Arm Dumbbell Carry
200M Run
8 Ring Muscle-up
100M Single Arm Dumbbell…

WOD 6.6.2025
CrossFit, WOD
A. For Time
Buy In: 800M Run
5 Rounds
10 Double Dumbbell Power Clean 50/35#
30 Double Under
Cash Out: 800M Run
B. Gymnastics and Core Finisher
4 Rounds
25' Handstand Walk
1:00 Flutter Kick
&nbs…

WOD 6.5.2025
CrossFit, WOD
A. For Time
1 Minute Deadlift Hold, 102/70
5 Rope Climb
30 Box Jump Over 30/24"
5 Rope Climb
1 Minute Deadlift Hold
B. For Load
Front Squat
3-3-3-3-3+

WOD 6.4.2025
CrossFit, WOD
A. For Load and Technique
2-Position Pause Snatch Pull
2-2-2-2-2
Then...
2-Position Pause Snatch
3-3-3-3-3
B. For Time
4 Rounds
500/400M Row
10 Shoulder-to-Overhead 84/56