WOD — April 20, 2026
CrossFit – Mon, Apr 20 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 2 (AMRAP – Reps) (RX’d) For Time:200m Run5 Rounds of Cindy200m Run4 Rounds of Cindy200m Run3 Rounds of Cindy200m Run2 Rounds of Cindy200m Run1 […]
WOD — April 19, 2026
CrossFit – Sun, Apr 19 Extra Credit Skill (Checkmark) EMOM 10 Minutes Rope Climb Choose one of the following: – Rx+: 1 Seated Legless Climb (seated up and down) – Rx: 1 Legless Rope Climb – Intermediate: 2 Rope Climbs – Beginner: 1-2 Rope Climbs or Lay-to-stand Extra Credit Endurance (3 Rounds for reps) AMRAP […]
WOD — April 18, 2026
CrossFit – Sat, Apr 18 General Warm-up AMRAP 6 minutes Partner 1: Air Bike Partner 2: 6 Ring Rows + 6 DBL DB Deadlifts + 6 Bodyweight box Step Overs Switch when partner 2 is complete, alternate for 3 rounds each or 6 minutes AMRAP 24 Minutes, alternating movements with a partner: (AMRAP – Rounds […]
WOD — April 17, 2026
CrossFit – Fri, Apr 17 General Warm-up 6 min AMRAP: 200/175m Row :30 Hollow Body Hold 10 Medball Squats (wallballs in R3) then, Snatch review. Power Snatch (“Power Snatch 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. 20 […]
WOD — April 16, 2026
CrossFit – Thu, Apr 16 General Warm-up 1:30 Machine 1:30 Glute Activation Steps and Squats with Mini-band around knees 1:30 Machine 1:00 Bar Hang 1:30 Machine 20 Kick Stand DLs per leg The CrossFit Total (Total Weight) compare to 8/26/2024 Extra Credit (Time) For time 1:00 L-Sit Hold 200m Farmer’s Carry 70s/50s 1:00 HS Hold […]
WOD — April 15, 2026
CrossFit – Wed, Apr 15 General Warm-up AMRAP 5 minutes 500m Bike 5 Burpees / 5 Box Jumps (alternate) 10 Alternating Hang DB Snatches AMRAP 2:30 x 6 (6 Rounds for reps) 8 Burpee Box Jumps 30/24″ 20 Alternating DB Hang Snatches 50/35lbs Max Rep BBJ in remaining time Rest 1:30 between rounds Score is […]
WOD — April 14, 2026
CrossFit – Tue, Apr 14 General Warm-up 10 PVC Pass through 10 worlds greatest stretch 10 bootstrappers then… 3 Rounds 200m Run 8 Medball Squat Clean Thrusters AMRAP 20 Minutes (AMRAP – Rounds and Reps) Run 400m 5 Thrusters 95/65lbs Run 300m 10 Thrusters 95/65lbs Run 200m 15 Thrusters 95/65lbs *bike, ski or row if […]
WOD — April 13, 2026
CrossFit – Mon, Apr 13 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 Half Murph (Time) Half Murph (RX’d) (RX+ with 20/14# vest)800m Run50 Pull-Ups100 Push-Ups150 Air Squats800m Run The pull-ups, push-ups, and air squats can be partitioned in any […]
WOD — April 11, 2026
CrossFit – Sat, Apr 11 General Warm-up 3 Rounds each Partner 1: 250/225m Row Partner 2: 8 Pause PVC OHS + Squat hold in time remaining *Partners switch when rowing is complete. Both athletes perform 6 Synchro burpees when switching stations. AMRAP 22 Minutes with a partner (AMRAP – Rounds and Reps) 100 Bar Facing […]
WOD — April 10, 2026
CrossFit – Fri, Apr 10 General Warm-up AMRAP 6 minutes 200m Jog 7 Kettlebell Swings 7 Goblet Squats 4 Get Overs 3 rounds for time (Time) Run 500m 2 Squat Cleans 225/155lbs 16 Get Overs 30-40″ 2 Squat Clean 225/155lbs Do not exceed 80% of your 1RM Clean. You MUST remove your hands from the […]