CrossFit WODs
Date: Thursday, June 5, 2025
Theme: Grinder: Strength, Stamina, & Core
Warm-up (12-15 minutes)
5 minutes of light cardio (e.g., light jog, row, or bike).
Dynamic Stretching & Mobility:
Cat-Cow (10 reps)
Spiderman Lunges with thoracic twist (5 per side)
Overhead reach with a band/PVC (10 reps)
Good Mornings with empty barbell/PVC (10 reps)
Glute Bridges (10 reps)
Movement Specific Warm-up (2-3 rounds, progressively increasing weight/difficulty):
5 Deadlifts (empty barbell)
5 Deadlifts (light weight)
5 Push-ups (on knees if needed)
5 Box Step-ups
5 Burpees (slow and controlled)
Date: Wednesday, June 4, 2025
Theme: Ascend & Attack: Power Through the Mid-Week Grind
Warm-up (12-15 minutes)
5 minutes of light cardio (e.g., light jog, jump rope, or row).
Dynamic Stretching & Mobility:
Cat-Cow (10 reps)
Spiderman Lunges with rotation (5 per side)
Arm Circles (forward & backward, 10 each direction)
PVC Passthroughs (10 reps)
Overhead Squats with PVC (10 reps)
Light Goblet Squats (5 reps)
Movement Specific Warm-up (2-3 rounds, progressively increasing weight/difficulty):
5 Empty Barbell Snatches (focus on form, slow descent)
5 Burpees
Rope Climb Prep:
5 Ring Rows (feet closer for harder)
3 Strict Pull-ups (or Band-assisted)
Practice S-wrap or J-hook on the rope (low to ground)
1-2 partial Rope Climbs (if able)
Date: Tuesday, June 3, 2025
Theme: Engine & Endurance: Consistent Grind
Warm-up (12-15 minutes)
5 minutes of light cardio (e.g., light jog, row, or bike).
Dynamic Stretching & Mobility:
Arm & Leg Swings (forward/backward, 10 each limb)
Torso Twists (10 per side)
Spiderman Lunges (5 per side)
Squat to Stand (5 reps, holding toes)
Shoulder mobility with PVC pipe or band (e.g., Passthroughs, Dislocations).
WOD Movement Specific Warm-up (2 rounds):
10 Air Squats
5 Burpees
5 Box Step-ups
5 light Dumbbell Front Squats
5 light Dumbbell Push Press
5 light Dumbbell Thrusters
Date: Monday, June 2, 2025
Theme: Strength & Sprint: Start the Week Strong
Warm-up (12-15 minutes)
5 minutes of light cardio (e.g., Row, Bike, or light Jog).
Dynamic Stretching & Mobility:
Cat-Cow (10 reps)
Spiderman Lunges (5 per side)
Thoracic Rotations (on foam roller or ground, 8-10 per side)
Wrist circles and stretches
PVC Passthroughs (10 reps)
PVC Overhead Squats (10 reps)
Barbell & Gymnastics Specific Warm-up (2 rounds):
5 Empty Barbell Front Squats
5 Empty Barbell Strict Press
5 Empty Barbell Hang Power Cleans
5 Empty Barbell Squat Cleans
5 Band-assisted Pull-ups (or Ring Rows)
5 Kipping Swings (on rings or pull-up bar)
Date: Sunday, June 1, 2025
Theme: June Journey: Endurance & Stamina
Warm-up (10-15 minutes)
5 minutes of light cardio (e.g., light jog, row, or bike).
Dynamic Stretching & Mobility:
Arm Circles (forward & backward, 10 each direction)
Leg Swings (forward/backward & side-to-side, 10 each leg/direction)
Spiderman Lunges with Thoracic Twist (5 per side)
Cat-Cow (10 reps)
Light PVC Passthroughs (10 reps)
Movement Specific Warm-up (2 rounds):
10 Air Squats
5 Wall Ball Shots (light ball)
5 Box Step-ups
5 Hanging Knee Raises
5 Alternating Dumbbell Snatches (light dumbbell)
5 Burpees
Date: Saturday, May 31, 2025
Theme: Weekend Engine: Test Your Stamina
Warm-up (12-15 minutes)
5 minutes of light cardio (e.g., Row, Bike, or light Jog).
Dynamic Stretching & Mobility:
Walking Lunges with arm reach (8-10 steps per leg)
Worlds Greatest Stretch (5 per side)
High Knees & Butt Kicks (10m each)
Spinal Rotations (5 per side)
Wrist & Ankle rotations.
Movement Specific Warm-up (2-3 rounds, light weight/bodyweight):
10 Air Squats
5 Strict Pull-ups (or Ring Rows)
10 PVC Passthroughs
5 Overhead Squats with PVC/Empty Bar
10 Russian Kettlebell Swings (light KB)
5 Burpees
Date: Friday, May 30, 2025
Theme: Power, Press & Precision
Warm-up (10-12 minutes)
3-4 minutes of light cardio (e.g., Row, Bike, or light Jog)
Dynamic Stretching & Mobility:
Cat-Cow (10 reps)
Spiderman Lunges (5 per side)
Walking Knee Hugs (5 per leg)
Shoulder Passthroughs with PVC (10 reps)
Wrist mobility drills (circles, flexion/extension)
Movement Specific Warm-up (2-3 rounds):
5 Strict Push-ups (for HSPU prep)
5 Jump Squats
5 Empty Barbell RDLs
5 Empty Barbell Hang Power Cleans