Monday 3/3/2025

Strength 
Shoulder Press 5x3
5 set
3 Shoulder Press (75-80%)
-complete a set every 2:00 -

WOD 
"Oilers"
5 sets For Time:
20/16 Calorie Row
50 Double Unders
15 Dumbbell Bench (35s/25s)
-rest 1:00 between sets-

Saturday 3/1/2025

WOD
Int Teams of 2
AMRAP 22
10/7 Cal Bike (Together)
30 Front Squats 95#/65#
40 sit-ups

Friday 02/27/2025

WOD
”CrossFit Open WOD 25.1”
As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Thursday 2/27/2025

Strength 
Shoulder Press
- Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

WOD
In Teams of 2
4 rounds
AMRAP 3
Each round should be scaled to ensure 0:30 - 0:60 seconds on the strict press. Pull ups should be 2 maybe 3 sets towards the 4th round
300m Row
20 Pull-Ups
Max DB Strict Press 50#/35#
rest 2:00