WOD — September 22, 2026

CrossFit – Tue, Sep 22 General warm-up AMRAP 6 minutes 100m run 9 Tempo Goblet Squats 3 Wall Walks For time (Time) 3 Front Squats 225/155lbs* 50ft Handstand Walk 500m Run 3 Front Squats 225/155lbs 50ft Handstand Walk 500m Run 3 Front Squats 225/155lbs 50ft Handstand Walk 500m Run 3 Front Squats 225/155lbs 50ft Handstand […]

WOD — September 21, 2026

CrossFit – Mon, Sep 21 General warm-up Run or Row 400m 20 air squats 20 Duck walk steps 20 front to back empty barbell press then… Tall Clean BB warm-up + Jerk prep Clean and Jerk (7×1 @ 90% Drop and reset) Split Jerk (3-3-3-2-2-1) 70%+ Every 2 min for 6 Rounds (6 Rounds for […]

WOD — September 20, 2026

CrossFit – Sun, Sep 20 General warm-up 20 Ankle Raises 20 Tib Raises 10 Inchworms 20 Reverse Lunges 10 Burpees 10 Step Overs 10 Ring Rows 10 Kickstand Deadlift / side 8 Burpee Box Step Overs 8 Hanging Shoulder Circles 8 Kickstand Deadlift / side 6 Burpee Box Jump Overs 3-6 Strict Pull Ups 6 […]

WOD — September 19, 2026

CrossFit – Sat, Sep 19 General warm-up 3 Rounds each Partner 1: Row Partner 2: 6 Walking Lunge Steps 50m Suitcase Carry 6 Walking Lunge Steps Switch when P2 is finished 24 rounds for time with a partner, alternating full rounds (12 each) (Time) Row 100m 50m Farmer’s Carry 12 Double KB Front Rack Walking […]

WOD — September 18, 2026

CrossFit – Fri, Sep 18 General Warm-up 2 min lat/spine rollout Assualt Bike 1K, increasing pace throughout :60 Knee Raise Hold 20 banded OH squats BB warm-up Snatch (Snatch 7×1 @ 90+%) 2 Rounds (2 Rounds for reps) 30 Wallballs 20/14lbs to 10/9ft 10 Shuttle Runs 30 Chest to Bar Pull Ups Rest 5:00 Between […]

WOD — September 17, 2026

CrossFit – Thu, Sep 17 General warm-up 3 Rounds :20 Echo/Assault Bike :10 Rest :20 Alternating DB Snatches (Light DB) :10 Rest :20 Handstant Hold :10 Rest EMOM 20 Minutes, alternating movements (10 Rounds for reps) (10 of each) – 6 Alternating DB Snatches, AHAP – :30 Max Calorie Echo/Assault Bike Two Scores: – Heaviest […]

WOD — September 16, 2026

CrossFit – Wed, Sep 16 General warm-up 3 Rounds 200m Jog 8 Overhead Walking Lunges with PVC Pipe 5 Box Jumps 5 Hanging Knee Raises For time (Time) 21-18-15-12-9-6-3 OH Squat 95/65lbs Toes to Bar Box Jump 24/20″ Feel: Gas Pace: Sustain Target Score: 13-18 minutes Firebreather Score: sub 13 Accessory Skill/Strength (5 Rounds for […]

WOD — September 15, 2026

CrossFit – Tue, Sep 15 General warm-up AMRAP 5 minutes 10/8 Calorie Machine 5 “Strict” Burpees 10 Ring Rows A strict burpee is a burpee, but with a real push up instead of a “sprawl”. AMRAP 2:00 x 5 (5 Rounds for reps) 5 Bench Press @ 70%+ Max Rep Strict Pull Ups Rest 2:00 […]

WOD — September 14, 2026

CrossFit – Mon, Sep 14 General warm-up 2 Rounds: 15 Hollow Rocks 15 Air squats 6 Turkish Get-ups BB warm-up Clean and Jerk (Clean (Jerk Final Rep) 7×2 @ 80-90% Drop and reset) Lifting Accessory: (Checkmark) 5×3 Muscle Clean AHAP 4×20 DB Split Squats AHAP, but fast

WOD — September 13, 2026

CrossFit – Sun, Sep 13 General warm-up Line Drills: Heel-Toe Walking Hip Open/Hip Close Walking Cossack Squats Low Bear Crawl Skipping 2:00 Machine (note cals completed for workout pacing) 12 Forward Lunges 12 Superman-to-Hollow Rolls 2:00 Machine 12 Forward Lunges :30 Superman Hold 2:00 Machine :30 Wall Sit :15-:20 Back Extension Hold For Time (Time) […]