WOD — July 26, 2026

CrossFit – Sun, Jul 26 General Warm-up 2:00 Machine or 400m Jog 15 Ankle Pumps / Side 12 Sprinter Stretch / Side 9 Lunge with Rotation / Side 200m Jog 20 Toe Walk Steps 20 Heel Walk Steps 20 Butt Kickers 20 High Knees (shoe to bottom of opposite knee height) 4 Rounds, increasing speed […]

WOD — July 25, 2026

CrossFit – Sat, Jul 25 General Warm-up With a partner, 2 rounds of each per athlete: Partner 1: 400m run Partner 2: 20 Bodyweight Step overs + Plank hold in time remaining Switch when Running partner is finished 5 Rounds for time (Time) 30 Toes to bar 40 Double DB Box Step Overs 50s/35s to […]

WOD — July 24, 2026

CrossFit – Fri, Jul 24 General Warm-up Alternating movement EMOM 6 minutes (2 rotations) 1- 12/9 Calorie Machine 2- 15 PVC Overhead Squats 3- 20 Kettlebell Swings AMRAP 2 minutes x 3 (3 Rounds for reps) Max Squat Snatches Rest 2:00 between rounds Barbell Weights increase each round: Men: 135-165-185lbs Women: 95-115-125lbs no target Pick […]

WOD — July 23, 2026

CrossFit – Thu, Jul 23 General Warm-up AMRAP 6 minutes 10/7 Calorie Air Bike or Ski 10 Kettlebell Romanian Dead Lifts :10 Handstand Hold 4 Rounds for time (Time) 16 Double Kettlebell Deadlifts 70s/53s 12 Deficit HSPU 2/1″ 16/13 Calorie Air Bike or Skierg Core Accessory: (Checkmark) 10 min EMOM: min 1: 10-15 v-ups min […]

WOD — July 22, 2026

CrossFit – Wed, Jul 22 General Warm-up Row Prep: 2 rounds 10 RDLs/10 Russian Kettlebell Swings 250/225m Row RDLs in R1, Swings in R2. Run Prep: 2 rounds 50m Lateral Shuffle 50m Short Skips 50m Tall Skips 150m Run Rest 30-60 seconds between warm up rounds 6 Rounds each for time (6 Rounds for reps) […]

WOD — July 21, 2026

CrossFit – Tue, Jul 21 General Warm-up 3 Rounds 1:30 Machine 10 Russian Kettlebell Swings 10 Squats Back Squat (“Back Squat 7 reps @ 70% 1RM 5 reps @ 75% 1RM 3 reps @ 80% 1RM 1 rep @ 85% 1RM 1 max rep set at 85-90% Slowly bike 1,000m between sets for rest Goal […]

WOD — July 20, 2026

CrossFit – Mon, Jul 20 General Warm-up 3 Rounds 7/5 calorie machine or 150m Run 3 Burpee Get Overs :10 Ring Support Hold + Controlled negative Power Clean (“Power Clean 1 @ 80-90% 4 @ 70-75% 3 @ 75-80% 2 @ 80-85% 4 @ 75-80% 3 @ 80-85% 2 @ 85-90% Drop and reset reps. […]

WOD — July 19, 2026

CrossFit – Sun, Jul 19 General Warm-up 400m Jog 1:00 Hip Shifts / side 10 Leg Swings / side 10 Plank-to Push Up 1:00 Tall Plank AMRAP 3 minutes 100m Run 10 Med Ball Squats 5 Up Downs Immediately Into: AMRAP 3 minutes 100m Run 10 Wall Balls 5 Burpees to 6″ Target 5 Rounds […]

WOD — July 18, 2026

CrossFit – Sat, Jul 18 General Warm-up Partner “Rowling” Set a 7 minute clock One partner rows 150m at a time For every meter +/- 150m = 1 Russian Kettlebell Swing for both athletes (5 rep minimum per Rowl) Non-Rowling Partner Holds a plank during partner’s Rowl. With a partner, 20 rounds for time (10 […]

WOD — July 17, 2026

CrossFit – Fri, Jul 17 General Warm-up 2:00 Machine 2:00 Glute Band Activation Steps 10-8-6-4-2 Back Squats (start empty bar, add a little weight each round) *1 Wall Walk between sets Athletes are not expected to be at their workout weight in the round of 2 – just build in weight each round. EMOM 20 […]