800/600 m. bike
8 KB snatch - @12/20 Intermediate: @16/24 RX: @20/28
12 KB reverse lunges - @12/20 Intermediate: @16/24 RX: @20/28
8 KB snatch - @12/20 Intermediate: @16/24 RX: @20/28
16 Wallballs @14/20 lbs
"E5MOM 20 – Bike, Bell & Ball"
Every 5 minutes for 20 minutes (4 total rounds), complete the following for time. Your rest is whatever time remains in the 5-minute window — so the faster you move, the more you recover.
Each round includes:
800/600m Bike (legs on fire straight out the gate)
8 Kettlebell Snatches (alternating)
12 Kettlebell Reverse Lunges (6 each leg)
8 Kettlebell Snatches (again)
16 Wall Balls @14/20 lbs
This WOD is all about consistent pacing, kettlebell control, and smart transitions. Get your heart rate up on the bike, then settle into solid form work with the KB and wall ball. Push the pace — rest is earned.
crossfit emom workout, double under workout, Goblet Squat workout, jump rope workout, push-up workout, single under workout, v-up workout
EMOM 16
1: 45 sec goblet squats
2: 45 sec push ups
3: 45 sec single unders/double unders
4: 45 sec one legged v-ups
assault bike workout, Burpee workout, crossfit emom workout, rowing workout
EMOM 16
1: 10/14, 12/16, 14/18 cal row
2: 10-15 burpees
3: 10/14, 12/16, 14/18 cal assault bike
4: Pause
assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
barbell cycling workout, burpee over bar workout, crossfit barbell emom, front squat workout, shoulder to overhead workout
E2MOM 10
9 Burpee over the bar
7 Front squat
5 Shoulder to overhead
assault bike workout, crossfit benchmark wod, emom cardio workout, mikko crossfit workout, rowing workout, ski erg workout
EMOM 20
1: Cal Ski erg
2: Cal Row
3: Cal Assault bike
4: Pause
burpee dumbbell step over workout, rowing workout, wall ball workout
E3MOM x 5
25 Wallballs @14/20 lbs
12/15 cal row
Max Burpee DB step overs
dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout
AMRAP 12
12 ring rows/pull ups
20 DB reverse lunges
8 Hand release push ups/HSPU
20 Wall balls @14/20 lbs
assault bike workout, Burpee workout, conditioning workout, crossfit kettlebell workout, EMOM workout, hand-release push-up workout, handstand push-up workout, kettlebell front squat workout, kettlebell swing workout, wall ball workout
EMOM 9
1: Cal. assault bike
2: HR. push ups/HSPU
3: Double KB swings
2 min pause
EMOM 9
1: Burpees to target
2: Double KB front squat
3: Wallballs @14/20 lbs
Burpee workout, chest to bar workout, goblet step-up workout, kettlebell overhead lunge workout, kettlebell snatch workout, pistol squat workout, pull-up workout, ring row workout, wall walk workout
AMRAP 17
15 Alternating KB overhead reverse lunges
13 Ring rows/Pull ups/Chest to bar
11 Variation af pistol squats (bench or band) / Pistol squats
3 Wall walks
11 Burpees
13 KB goblet Step ups
15 KB snatch
assault bike workout, atomic sit-up workout, double under workout, emom crossfit workout, single under workout, v-up workout, wall ball workout
E2MOM 16
1: 50-75 Single unders/Double unders
2: 15-20 Wallballs @14/20 lbs
3: 15-20 Atomic situps/V-ups
4: 8-18 cal assault bike
An EMOM workout stands for "Every Minute on the Minute" — a time-based training format where you perform a specific number of reps or a short workout at the start of every minute, then rest for the remainder of that minute.
In a typical EMOM CrossFit workout, you'll rotate through one or more movements (like squats, push-ups, or barbell lifts) for a set number of minutes. Whether it’s 10, 20, or 30 minutes long, an EMOM builds consistency, pacing, and work capacity.
Trains intensity with structure — no wasted time
Builds work/rest awareness and sustainable pacing
Easy to scale for beginners or advanced athletes
Perfect for developing movement quality under fatigue
EMOM workouts are ideal for strength training, conditioning, or skill development, and they work in both solo and group settings. Whether you're doing a bodyweight circuit or barbell cycling, an EMOM workout keeps you moving with purpose.
