WOD — April 9, 2026
CrossFit – Thu, Apr 9 General Warm-up Alternating movement Tabata :20 on :10 off) 3 rounds each Air Bike Burpees Ring Rows 5 rounds for time (5 Rounds for reps) 5 rounds for time 21/15 Calorie Air Bike 9 Burpee Pull Ups Rest 1:30 between rounds Feel: Gas Pace: Reach/Sustain Target Score: 17-21 minutes (3:00/rd […]
WOD — April 8, 2026
CrossFit – Wed, Apr 8 General Warm-up On a 6 minute clock: Jog 500m, Then, AMRAP with remaining time: 8 Plate Ground to Overhead 8 Squats :10 HS Hold Then… BB review for all movements Andi (Time) For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats 65lb/45lb […]
WOD — April 7, 2026
CrossFit – Tue, Apr 7 General Warm-up 3 Rounds Row 250/225m 50 Single Under > Double Unders 6 Strict Burpees (strict push up instead of a sprawl) Bench Press (3 sets Max Rep Bench Press Rest 3:00 between sets Set 1: 70% 1RM (8+ reps) Set 2: 60% 1RM (10+ reps) Set 3: 50% 1RM […]
WOD — April 6, 2026
CrossFit – Mon, Apr 6 General Warm-up 2:00 Any Machine 20 Russian Baby makers 20 Hollow Rocks 20 Ring Rows 20 Deadbugs 4 Bodyweight Turkish Get Ups (coach led, 2/side) 4 Light weight Turkish Get Ups (2 per arm) 4 Workout weight TGU (2/arm) Back Squat (“Back Squat 1 @ 80-90% 4 @ 70-75% 3 […]
WOD — April 4, 2026
CrossFit – Sat, Apr 4 General Warm-up 3 Rounds each with a partner 10/7 Calorie Bike 4 Burpee Broad Jumps 8 Light Alternating Hang Dumbbell Snatches One partner works at a time, partner 2 starts their round when partner 1 pick up the dumbbell. AMRAP 24 minutes (AMRAP – Rounds and Reps) Alternating MOVEMENTS with […]
WOD — April 3, 2026
CrossFit – Fri, Apr 3 General Warm-up 3:00 Machine 2:00 Banded Monster walks (Glute Activation) 1:00 Squat Hold 20 Air Squats Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Feel: Muscle Overload Pacing: Sustain Target Score: Sub 10 minutes (15 reps/min) Firebreather: Sub 5 minutes (30 reps/min) Strength (Checkmark) With a partner, Accumulate: […]
WOD — April 2, 2026
CrossFit – Thu, Apr 2 General Warm-up AMRAP 7 minutes 1k Bike or 500m Row Then in time remaining, AMRAP of: 20 Jump Rope Reps* 10 Russian KB Swings :30 Elbows Plank AMRAP 13 minutes (AMRAP – Rounds and Reps) 120 Double Unders 18 Push Ups 10 Deadlifts 275/185lbs Feel: Gas Pacing: Sustain Target Score: […]
WOD — April 1, 2026
CrossFit – Wed, Apr 1 General Warm-up Rotating Stations Every :30 on a 5 minute clock Station 1: Row, Ski, or Echo/Assault Bike Station 2: Ring Row with tempo negative Station 3: Hollow Hold or Bent knee L-Sit Skill/Strength (4 Rounds for reps) Choose 1 of the following: Every 2 minutes for 8 minutes 10 […]
WOD — March 31, 2026
CrossFit – Tue, Mar 31 General Warm-up 200m Jog 5 Burpees 20 Box Step Overs 200m Jog 5 Burpees 15 Box Jumps (shorter box) 200m Jog 10 Burpee Box Jump Overs 200m Run 3 Rounds for time (Time) 12 Burpee Box Jump Overs 24/20″ 400m Run 9 Burpee Box Jump Overs 24/20″ 400m Run 6 […]
WOD — March 30, 2026
CrossFit – Mon, Mar 30 General Warm-up 3 Rounds 1:00 Machine or 200m Jog 10 Plate Ground to Overhead 3 Vertical Leaps Squat Snatch (“Squat Snatch 3-3-3-3-3-3 Rest 2-4 minutes between sets Drop and reset between all reps. Start around 70-75%1RM and build AHAP across sets”)