WOD — July 20, 2026

CrossFit – Mon, Jul 20 General Warm-up 3 Rounds 7/5 calorie machine or 150m Run 3 Burpee Get Overs :10 Ring Support Hold + Controlled negative Power Clean (“Power Clean 1 @ 80-90% 4 @ 70-75% 3 @ 75-80% 2 @ 80-85% 4 @ 75-80% 3 @ 80-85% 2 @ 85-90% Drop and reset reps. […]

WOD — July 19, 2026

CrossFit – Sun, Jul 19 General Warm-up 400m Jog 1:00 Hip Shifts / side 10 Leg Swings / side 10 Plank-to Push Up 1:00 Tall Plank AMRAP 3 minutes 100m Run 10 Med Ball Squats 5 Up Downs Immediately Into: AMRAP 3 minutes 100m Run 10 Wall Balls 5 Burpees to 6″ Target 5 Rounds […]

WOD — July 18, 2026

CrossFit – Sat, Jul 18 General Warm-up Partner “Rowling” Set a 7 minute clock One partner rows 150m at a time For every meter +/- 150m = 1 Russian Kettlebell Swing for both athletes (5 rep minimum per Rowl) Non-Rowling Partner Holds a plank during partner’s Rowl. With a partner, 20 rounds for time (10 […]

WOD — July 17, 2026

CrossFit – Fri, Jul 17 General Warm-up 2:00 Machine 2:00 Glute Band Activation Steps 10-8-6-4-2 Back Squats (start empty bar, add a little weight each round) *1 Wall Walk between sets Athletes are not expected to be at their workout weight in the round of 2 – just build in weight each round. EMOM 20 […]

WOD — July 16, 2026

CrossFit – Thu, Jul 16 General Warm-up 200m Run 20 Ring Rows 100m Run 20 Kettlebell Swings 100m Run 12 Line facing burpees 200m Run For time (Time) 6 Rope Climbs Run 400m 40 Snatches 95/65lbs Run 400m 20 Bar Facing Burpees Feel: Gas Pace: Sustain Target Score: 10-14 minutes Firebreather Score: sub 10 Coach […]

WOD — July 15, 2026

CrossFit – Wed, Jul 15 General Warm-up 3 rounds 10/7 calorie air bike 6 Burpees 8 Step Overs (perform with a single DB in rounds 2-3) 4 rounds for time (Time) 14-12-10-8 DB Burpee Box Step Overs 20/15 Calorie Air Bike RX: 50s/35s to 24/20″ Machine Alternatives Ski: 20/16 Calories Row: 25/20 Calories Run: 300m […]

WOD — July 14, 2026

CrossFit – Tue, Jul 14 General Warm-up 3 rounds (4:30 clock) :20 Ring Rows :10 Rest :20 Jump rope :10 Rest :20 Medball squat cleans :10 Rest AMRAP 5-5-6 Minutes (3 Rounds for reps) 8 Strict Pull Ups 100 Double Unders 8 Strict Pull Ups Max Rep Squat Cleans in remaining time Rest 3:00 between […]

WOD — July 13, 2026

CrossFit – Mon, Jul 13 General Warm-up 21-15-9 Row Calories :30 Handstand Hold between sets of calories Push Press (Every 2:30 for 5 sets 5 Push Presses Rest 2-3 minutes between sets) For Time (Time) 21-15-9 Push Press 75/55lbs Row Calories* *Run: 300-200-150 meters Feel: Cardio/Gas Pace: Reach/Controlled Send Target Score: sub 4:00 men, sub […]

WOD — July 12, 2026

CrossFit – Sun, Jul 12 General Warm-up 40/30 Calorie Machine (3:00 cap) 10 KB Kickstand Deadlift / side 10 KB Bent Over Row / side -2 Rounds- 5 Single-Arm KB Swings / side 5 S-KB Front Squat / side 5 S-KB Push Press / side 10 Alt. Single Leg V-Up or Sit Up 15/12 Calorie […]

WOD — July 11, 2026

CrossFit – Sat, Jul 11 General Warm-up 4 Rounds (6:00 clock) :20 Burpees :10 Rest :20 Kettlebell Deadlifts :10 Rest :20 Box Jumps :10 Rest AMRAP 22 minutes alternating full rounds with a partner (AMRAP – Rounds & Reps) 12 Burpee Box Jumps Overs 24/20″ 8 Deadlifts 185/125lbs Every 2 rounds (1 round per athlete) […]