WOD — October 14, 2026

CrossFit – Wed, Oct 14 Warm-up General Warm-Up 2:00 Cardio Choice – :20 Alternating Scorpions :20 Down Dog to Up Dog 10 Down Dog Toe Touches :20/:20 Crossbody Lat Stretch 15 Banded Pull-Aparts 5/5 Quadruped Thoracic Rotations – 2 Sets (Priming the Press and Midline): 8 Inchworm Push-Ups 16 Bear Plank Shoulder Taps 8/8 Single […]

WOD — October 13, 2026

CrossFit – Tue, Oct 13 Warm-up General Warm-Up 400m Run – 2 Sets: 10 PVC Pipe Pass Throughs 5/5 PVC Pipe Around the World’s 10 Bootstrap Squats :20/:20 World’s Greatest Stretch 10 PVC Pipe Overhead Squats – Specific Barbell Prep w/Empty Barbell Complete 2 Sets 5 Hang Muscle Snatch 5 Overhead Squats 5 Back Squats […]

WOD — October 12, 2026

CrossFit – Mon, Oct 12 Warm-up General Warm-Up 1:30 Cardio Choice (Bike Ideally) – 10 Bend and Bows :20 Hand to Hand Wrist Circles :20 Back Slaps :20 Alternating Arm Swings 10 Alternating Scorpions 10 Down Dog Toe Touches 10 Bootstrap Squats – 2 Sets (Priming the Pull and Front Rack): 8 Barbell Good Mornings […]

WOD — October 11, 2026

CrossFit – Sun, Oct 11 Warm-up General Warm-Up 2:00 Cardio Choice (Row Ideally) 10 Down Dog to Up Dog 10 Down Dog Toe Touches 8 Inchworm Push-Ups 8/8 Quadruped Thoracic Rotations :20/:20 Crossbody Lat Stretch 10 Banded Pull-Aparts :15/:15 Hand to Hand Wrist Circles Specific Prep :20 Wall-Facing Plank Walk-Ups (Hands Creep In, Ribs Down) […]

WOD — October 10, 2026

CrossFit – Sat, Oct 10 Warm-up General Warm-Up 2:00 Cardio Choice – 10/10 Alternating Arm Swings 10 Bend and Bows 5 Inchworm Push-Ups 5/5 World’s Greatest Stretch 5/5 Thread the Needle to Thoracic Rotation Specific Prep :20 Dead-Hang + :20 Active Hang 10 Hollow Rocks 8 Arch Rocks 8 Bar Kip Swings (Push away at […]

WOD — October 9, 2026

CrossFit – Fri, Oct 9 Warm-up General Warm-Up 1:30 – 2:00 Cardio Choice (Bike Ideally) :30-45 sec Bottom of Squat Hold (Elbows Inside Knees, Chest Tall) 5/5 World’s Greatest Stretch 10 Alternating 90-90 Hip Switch 5 Inchworm Push-Up 10 Down Dog Toe Touches 2 Sets (Priming Target Movement Patterns) 3 x Down Dog to Feet […]

WOD — October 8, 2026

CrossFit – Thu, Oct 8 Warm-up General Warm-Up 1:30 – 2:00 Cardio Choice 10/10 Hand to Hand Wrist Circles 10 Back Slaps 20 Alternating Arm Swings 8 Behind the Neck Elbow Punch Throughs 10 Bend and Bow :15/:15 Crossbody Lat Stretch :20 Down Dog Toe Touches 2 Sets (Priming the Pull and the Midline): 5 […]

WOD — October 7, 2026

CrossFit – Wed, Oct 7 Warm-up General Warm-Up 1:30 Cardio Choice 10 Down Dog Toe Touches 10 Bootstrap Squats 5/5 World’s Greatest Stretch 10/10 Alternating Cossack Squats 10 PVC Pass-Throughs 10 PVC Around the Worlds :20/:20 Standing PVC Pipe Prayer Stretch 2 Sets: (Priming the Legs and Overhead Position) 5 Hang Muscle Snatch 5 Snatch […]

WOD — October 6, 2026

CrossFit – Tue, Oct 6 Warm-up General Warm-Up 2:00 Cardio Choice (Row or ~400m Run) 2 Sets: 10 Glute Bridges (:02 hold at the top) 8/8 Single Arm Dumbbell Strict Press @ Light Load 16 Bear Plank Shoulder Taps 10 Alternating Arm Swings 5 Romanian Deadlifts (Slow Lower, Lats On) Specific Barbell Prep 2 Sets […]

WOD — October 5, 2026

CrossFit – Mon, Oct 5 Warm-up General Warm-Up 2:00 Cardio Choice – :20 Alternating Scorpions :20 Down Dog to Up Dog :15/:15 Crossbody Lat Stretch 10 PVC Pass-Throughs 10 PVC Around the Worlds (5 Each Direction) :20 PVC Prayer Stretch :30 Jump Rope (Singles, Doubles, Practice) 12 Banded Pull-Aparts :20 Extended Plank Reverse Bridge Specific […]