WOD — June 24, 2026
CrossFit – Wed, Jun 24 General Warm-up AMRAP 5 minutes :30 Machine 8 Alternating DB Hang Snatches 8 Walking Lunge Steps :10 Handstand Hold Power Snatch (“Power Snatch 1 @ 80-90% 3 @ 75-80% 2 @ 80-85% 1 @ 85-90% 3 @ 80-85% 2 @ 85-90% 1 @ 90-95% Drop and reset reps on triples […]
WOD — June 23, 2026
CrossFit – Tue, Jun 23 General Warm-up 3 Rounds 1:00 Row 10 Ring Rows 50m Light object carry 10 russian baby makers Back Squat (Back Squat 12-10-8-6 Start your set of 12 between 55 and 65%, then add weight each round. Bike 1,000m Between Sets to Flush Volume work percentages vary quite a bit athlete […]
WOD — June 22, 2026
CrossFit – Mon, Jun 22 General Warm-up 20 Hamstring Scoops 20 Deadbugs 20 S-leg Glute bridges -Then- 15 Kettlebell Swings 300m Run 15 Kettlebell Swings Deadlift (1RM Deadlift Every 4 minutes until a 1RM Deadlift is found 3 Box Jumps for max Explosiveness 1 Deadlift @75%* *add 5% until a new 1RM is found) 25 […]
WOD — June 21, 2026
CrossFit – Sun, Jun 21 General Warm-up 1:30 1st Machine 5 Ring Rows 5 Burpees 6 Reverse Lunges 1:30 2nd Machine 5 Ring Rows 5 Burpees 6 Reverse Lunges 1:30 3rd Machine EMOM 25 minutes, rotating through each movement 5 times (AMRAP – Reps) – 20/16 Calorie Row – 10 S-Arm Devil’s Press 50/35lbs – […]
WOD — June 20, 2026
CrossFit – Sat, Jun 20 General Warm-up In a team of 3, perform 3 full rotations: Row 300/270m Sandbag Bearhug Hold Bar Hang Switch when Rowing partner is finished AMRAP 21 minutes in teams of 3 for total rowing distance: (Distance) P1: Row for distance *P2: 2 Sandbag to Shoulder + Hold 50-150lbs P3: Rest […]
WOD — June 19, 2026
CrossFit – Fri, Jun 19 General Warm-up AMRAP 6 minutes Run 100m 8 Ring Rows 8 Medball Squats 8 Bench Dips 9 rounds for time (Time) Run 200m 3 Muscle Ups 12 Wallballs 20/14lbs Feel: Cardio Pace: Sustain Target Score: 17-21 minutes Firebreather Score: sub 17 Back Rack Lunge (6 Rounds 10 Back Rack Lunge […]
WOD — June 18, 2026
CrossFit – Thu, Jun 18 General Warm-up 2:00 Row 20 Kettlebell Romanian Dead Lifts :30 Handstand Hold 1:30 Row 20 Kettlebell Deadlifts :30 Wall Facing Handstand Hold 1:00 Row 20 Kettlebell Swings :30 Free Standing Handstand Hold Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts […]
WOD — June 17, 2026
CrossFit – Wed, Jun 17 General Warm-up 3 Rounds each with a Partner Partner 1: Machine of choice Partner 2: Complete once: 3 Burpee Get Overs 9 Kettlebell Swings 3 Burpee Get Overs 9 Goblet Squats AMRAP 16 Minutes, alternating full rounds with a partner: (AMRAP – Rounds and Reps) 5 Burpee Get Overs 30-40″ […]
WOD — June 16, 2026
CrossFit – Tue, Jun 16 General Warm-up 2:00 Air Bike Then 50ft “Shoo the Chickens” 50ft Heel to Toe Walk 50ft High Knees 50ft Butt Kickers 50ft Toy Soldiers/Frankensteins (hamstring kicks) Then 400m Jog -Rest/Hydrate- *Specific Primer: 3-4 Rounds :10 Air Bike Ramp Up + 50m Run Increase % of run effort across rounds Every […]
WOD — June 15, 2026
CrossFit – Mon, Jun 15 General Warm-up 3 Rounds :30 Machine 5 Inchworms 10 Ring Rows 10 Step Ups AMRAP 4 Minutes x 3 (AMRAP – Reps) 22 Farmer’s Hold Step Ups 50s/35s to 20″ 7 Wall Walks Max Rep Strict Pull Ups in remaining time Rest 2:00 between rounds Score is total pull ups. […]