WOD — May 1, 2026
CrossFit – Fri, May 1 General Warm-up AMRAP 7 minutes 200m Run 8 Kettlebell Swings 8 Ring Rows 5 Burpees Glen (Time) For time:30 clean and jerksRun 1 mile10 rope climbs to 15 feetRun 1 mile100 burpees F: 95-lb clean and jerksM: 135-lb clean and jerks In honor of Former U.S. Navy SEAL Glen Doherty, […]
WOD — April 30, 2026
CrossFit – Thu, Apr 30 General Warm-up EMOM 9 minutes, rotating movements (3 each) :50 Machine 15-20 Air Squats 15 Ring Rows Bench Press (Bench Press 3-3-3-3-3 Start @ 80% and build AHAP After each set of Bench Presses, perform a 100m Carry AHAP* *Carry Options – DBs or KBs: farmer’s, front rack, overhead (all […]
WOD — April 29, 2026
CrossFit – Wed, Apr 29 General Warm-up 3 Rounds :45 Machine 15 Plate Ground to Overhead 12 Air Squats 9 Hanging Knee Raises then.. BB Snatch Warm-up/Review 3 Rounds (3 Rounds for reps) AMRAP 1:30 5 Squat Snatch 155/105lbs Max Toes to bar in remaining time Rest 1:30 AMRAP 1:30 12 Toes to bar Max […]
WOD — April 28, 2026
CrossFit – Tue, Apr 28 General Warm-up On a 6:00 clock Run 400m, then AMRAP of: 5 Burpees 10 Box Step Ups 5 S-arm KB Swings per side Skill/Strength (5 Rounds for reps) Wall Facing Strict HSPU 5 Sets 1 Set Strict WFHSPU Rest 2:00 between sets Strength Development: 5 Sets 3 Wall Walk + […]
WOD — April 27, 2026
CrossFit – Mon, Apr 27 Murph Prep Warm-up 3 min Cardio then… 8 min CAP: 10 Banded pull-aparts>scap push-ups>push-up 10 scap pull-ups>RIng Row> kips/pull-ups 10 90/90s>BW lunges>air squats Murph prep week 3 (3 Rounds for reps) Week 3 Workout (RX’d)12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m […]
WOD — April 25, 2026
CrossFit – Sat, Apr 25 General Warm-up 4 rounds each :20 Row :10 Rest :20 Wallballs :10 Rest :20 Handstand Hold :10 Rest For time with a partner (Time) 21-15-9-15-21 Thrusters 100/70lbs Calorie Row Execution: P1: 21 Thrusters P2: 21 Thrusters P1: 21 Calorie Row P2: 21 Calorie Row Continue alternating partners, completing all sets […]
WOD — April 24, 2026
CrossFit – Fri, Apr 24 General Warm-up 15 Russian KB Swings 500/450m Row 15 Russian KB Swings 15 Burpees Deadlift (“Every 3:00 for 5 sets: 3 Deficit Deadlifts 1-4″* Perform a 3-second tempo to lower the bar on each repetition. ) *Athletes may only use a deficit if they can get into a safe setup […]
WOD — April 23, 2026
CrossFit – Thu, Apr 23 General Warm-up 3:00 Machine, increase pace each minute Then, 3 Rounds 20 Air Squats > 15 S-Leg Box Squats > 10 Pistols 15 Plank Transitions 100m Light Sled or Sandbag Carry AMRAP 17 minutes (AMRAP – Rounds and Reps) 10 Alternating Leg Pistols 18 Push Ups 200m Sled Push or […]
WOD — April 22, 2026
CrossFit – Wed, Apr 22 General Warm-up 3 rounds 200m Run 8 Pause PVC OHS 10 scap pull-ups>Kip swings> ring row/pull-up :15 Handstand Hold Strict Pull Up “Drop sets” (6 Rounds for reps) Strict Pull Up “Drop Sets” E2MOM (12 min): 6 Rounds 1 Hard Set of Strict Pull Ups The set should be hard […]
WOD — April 21, 2026
CrossFit – Tue, Apr 21 General Warm-up 20 Dead Bugs 20 Band Pull Aparts Then, 3 rounds of: :45 Machine or 150m Run 8 Russian KBS 8 Plank Shoulder Taps then, BB warm-up Power Clean (“Power Clean 1 @ 80-90% 4 @ 70-75% 3 @ 75-80% 2 @ 80-85% 4 @ 75-80% 3 @ 80-85% […]