WOD — October 23, 2026

CrossFit – Fri, Oct 23 Warm-up General Warm-Up 2:00 Cardio Choice (Row Ideally) – :20 Alternating Scorpions :20 Down Dog to Up Dog :15/:15 Crossbody Lat Stretch 10 Hand to Hand Wrist Circles 10/10 Quadruped Thoracic Rotations – 2 Sets (Priming the Midline and Pulling Positions): 15 Banded Pull-Aparts 8 Scapular Pull-Ups 10 Hollow Rocks […]

WOD — October 22, 2026

CrossFit – Thu, Oct 22 Warm-up General Warm-Up 2:00 Cardio Choice – :30 Jump Rope Practice (Easy Singles, Relaxed Elbows) 10 Deep Lunge Mountain Climbers 10 Bend and Bow 10/10 Single Leg Toe Touches 10 Knee Hug + Lunge and Twist :20 Back Slaps :30/:30 Banded Front Rack Stretch – 2 Sets (Priming the Hinge […]

WOD — October 21, 2026

CrossFit – Wed, Oct 21 Warm-up General Warm-Up 2:00 Cardio Choice (Bike Ideally) – :30 Standing Forward Fold 8/8 Quadruped Hip Fire Hydrants 10/10 Standing Supported Leg Swings (Front / Back) 8/8 Samson Stretch Pulses 8 Dead-Bugs (Slow and Controlled) – 2 Sets (Priming the Legs and Midline for Repeat Offender): 10 Box Step-Ups @ […]

WOD — October 20, 2026

CrossFit – Tue, Oct 20 Warm-up General Warm-Up 1:30 Cardio Choice :20 Down Dog Toe Touches 10 Walking Lunges 5/5 Spiderman Lunge with Rotation 8 Inchworm Push-Ups :15/:15 Couch Stretch – 2 Sets (Priming the Press and the Pull): 8 Bear Plank Shoulder Taps :15 Dead-Hang + :15 Active Hang 8 Down Dog Pike Push-Ups […]

WOD — October 19, 2026

CrossFit – Mon, Oct 19 Warm-up General Warm-Up 2:00 Cardio Choice – 2 Sets 10 Cossack Squats 5/5 Pendulum Lunges 20 Alt V-Ups :20 Extended Plank Reverse Bridge :30 Bottom of Squat Hold (knees out, chest tall, elbows inside the knees) – Specific Barbell Prep 2 Sets w/ Empty Barbell: 5 Barbell Good Mornings :30 […]

WOD — October 18, 2026

CrossFit – Sun, Oct 18 Warm-up General Warm-Up 1:30 Cardio Choice – 2 Sets: 10 Glute Bridges w/1 sec pause at the top of each 10 Hollow Rocks + :10 Hollow Hold 16 Bear Plank Shoulder Taps 16 Banded Good Mornings (Priming the Midline and Hinge for GHD and Devils Press) – Specific Dumbbell and […]

WOD — October 17, 2026

CrossFit – Sat, Oct 17 Warm-up General Warm-Up 2:00 Cardio Choice (Bike Ideally) – :30 Dead-Hang / :15 10 Alternating Scorpions 10 x 90/90 Hip Switch :30 Down Dog to Up Dog 10 Iron Cross Stretch – 2 Sets (Priming the Overhead Position and Midline): 15 Banded Pull-Aparts 6 Inchworm Push-Ups 8 Scapular Pull-Ups :20 […]

WOD — October 16, 2026

CrossFit – Fri, Oct 16 Warm-up General Warm-Up 2:00 Cardio Choice – :20 Bend and Bow 10/10 Single Leg Toe Touches :20/:20 Crossbody Lat Stretch 10 Glute Bridges (:02 hold at the top) 5 Inchworm Push-Ups 20 Alternating Down Dog Toe Touches – 2 Sets (Priming the Posterior Chain and Grip for Heavy Pulls): 10 […]

WOD — October 15, 2026

CrossFit – Thu, Oct 15 Warm-up General Warm-Up 2:00 Cardio Choice (Row Ideally) – 10 Alternating Scorpions 10 Down Dog Toe Touches 10 Bootstrap Squats 5/5 World’s Greatest Stretch :20/:20 Active Pigeon Stretch 10 Alt Box Step-Ups 10 Banded Pull-Aparts – 2 Sets: (Priming the Legs for Repeat Squatting and Jumping) 10 Air Squats @ […]

WOD — October 14, 2026

CrossFit – Wed, Oct 14 Warm-up General Warm-Up 2:00 Cardio Choice – :20 Alternating Scorpions :20 Down Dog to Up Dog 10 Down Dog Toe Touches :20/:20 Crossbody Lat Stretch 15 Banded Pull-Aparts 5/5 Quadruped Thoracic Rotations – 2 Sets (Priming the Press and Midline): 8 Inchworm Push-Ups 16 Bear Plank Shoulder Taps 8/8 Single […]