WOD — June 7, 2026

CrossFit – Sun, Jun 7 General Warm-up 400m Jog 20 A-Frame Toe Touches 20 Dead Bugs 20 Tib Raises 20 Calf Raises 3 Rounds 10 Cossack Squats 8 Kettlebell Swings 10 Air Squats 200m Run 4 rounds for time (Time ↓ Shorter is Better) 3 KB Complex, Right 3 KB Complex, Left 300m Run 10 […]

WOD — June 6, 2026

CrossFit – Sat, Jun 6 General Warm-up 400m Run together 20 Synchro Step Ups Synchro 20 Alternating Push Ups (10 each, partner holds top of push up when alternating) 15 Synchro Air Squats 20 Alternating Bench dips (same as push ups) AMRAP 16 Minutes with a Partner (AMRAP – Rounds and Reps) 8 Synchro Box […]

WOD — June 5, 2026

CrossFit – Fri, Jun 5 General Warm-up 2:00 Machine -Then- 1:00 Waiter’s Walk R-Arm 10 Easy Ring Rows 1:00 Waiter’s Walk L-Arm 10 Moderate Ring Rows 1:00 Bar Hang 10 Hard Ring Rows 16 min AMRAP (AMRAP – Reps) For total reps on a continuous 16-minute clock: 4-minutes Turkish Get Ups 2-minutes Strict Pull Ups […]

WOD — June 4, 2026

CrossFit – Thu, Jun 4 General Warm-up 3 Rounds 200m Run 15 Kettlebell Swings 10 Air Squats (Medball Front squats in R3) Use a light KB. 5 rounds for time (Time ↓ Shorter is Better) 6 Deadlifts 315/215lbs Run 400m 16 Wallballs 20/14lbs Rest 2:00 between rounds Do not exceed 75% of your 1RM deadlift […]

WOD — June 3, 2026

CrossFit – Wed, Jun 3 General Warm-up 3 Rounds :20 Machine :10 Rest :20 Hollow Rocks :10 Rest :20 Wall Walks (2-3 reps) :10 Rest Squat Snatch (“Squat Snatch – Tempo Tempo Pull to Power Position into Squat Snatch 1×5 @ 60% Tempo Pull to Mid Thigh into Squat Snatch 1×5 @ 60-65% Tempo Pull […]

WOD — June 2, 2026

CrossFit – Tue, Jun 2 General Warm-up 5 Rounds 30 Jump Rope Reps 50m Sandbag Carry, increasing weight Jump Rope Variants: Rd 1 & 2: Single Under or XSU Rd 3,4,5: Double Unders/practice Bench Press (Bench Press 10-8-6 building AHAP Rest 3:00 between sets Aim to start around 60-70% building AHAP.) AMRAP 5 Minutes (AMRAP […]

WOD — June 1, 2026

CrossFit – Mon, Jun 1 General Warm-up On a 5 Minute clock: 400m Run Then AMRAP in remaining time of: 3 Burpees 6 Ring Rows 9 Air Squats For time (Time ↓ Shorter is Better) 9 Squat Clean and Jerks 9 Burpee Bar Muscle Ups Rest 1:30 7 Squat Clean and Jerks 7 Burpee Bar […]

WOD — May 31, 2026

CrossFit – Sun, May 31 General Warm-up 5:00 Row At 1:30 and 3:00 in, stop and perform 8 air squats before continuing Then: 20 Banded Good Mornings 50′ Tip Toe Walking 50′ Heel Walking 20 Banded Good Mornings Then: 800m Run First 400m at a jog, second 400m at workout pace or just faster AMRAP […]

WOD — May 30, 2026

CrossFit – Sat, May 30 General Warm-up 3 Rounds each Partner 1: Machine of Choice Partner 2: 10 Plate Ground to Overhead 10 OHWL with plate 2 Bear Crawl Lengths (25ft = 1 length) 20 Rounds* for time alternating rounds with a partner: (Time ↓ Shorter is Better) 8 Double DB/KB Hang Snatch 35/26lbs 6 […]

WOD — May 29, 2026

CrossFit – Fri, May 29 General Warm-up 300m Jog 20 Lunge and Reach Steps :30 Bar Hang 100m Single KB OH Waiter Walk (50m per arm) :30 Hanging L-Sit Hold 20 Goblet Squats 300m Jog AMRAP 15 minutes (AMRAP – Rounds and Reps) 5 Squat Snatches 135/95lbs 200m Run 2 Rope Climbs* *Substitute 10 Chest […]