WOD — February 3, 2026

CrossFit – Tue, Feb 3 General Warm-up AMRAP 6 minutes Row 200/175m 5 Burpees :10-:20 Handstand Hold For time (Choose the most appropriate version) (Time) Rx: 50 Deficit HSPU 4/2″ Intermediate: 50 HSPU Non-HSPU: 50 Kettlebell Push Press* or 20 Wall Walks Time Cap: 8:00 Must be able to perform 3 strict HSPU to perform […]

WOD — February 2, 2026

CrossFit – Mon, Feb 2 General Warm-up Once through 3:00 Machine 20 Lunge and Reach steps :30 Dead Hang 15 Burpees 20 Air Squats For time (Time) 14 Bar Facing Burpees 28 Front Squats 135/95lbs 14 Bar Facing Burpees Rest 2:00 11 Bar Facing Burpees 22 Front Squats 165/115lbs 11 Bar Facing Burpees Rest 2:00 […]

WOD — January 31, 2026

CrossFit – Sat, Jan 31 General Warm-up Alternating Movement Tabata 4 rounds each Jump Rope Variations* Double Dumbbell Deadlifts Burpees Step Ups *Singles, Single Leg Singles, Crossovers, Double Unders, Triple Unders?? AMRAP 17 Minutes with a partner (AMRAP – Rounds and Reps) 6 Double DB Burpee Step Ups 50s/35s to 20″ 35 Double Unders Partners […]

WOD — January 30, 2026

CrossFit – Fri, Jan 30 General Warm-up :45 Bike 20 Banded Good Mornings :45 Bike 20 Air Squats :45 Bike 20 Kettlebell Deadlifts :45 Bike 20 Russian Kettlebell Swings Every 3:00 for 5 rounds, each for time: (2 Rounds for reps) 10 Deadlifts 245/165lbs 500/450m C2 Bike or 0.6/0.5k Echo or Assault Bike Record fastest/slowest […]

WOD — January 29, 2026

CrossFit – Thu, Jan 29 General Warm-up Rotating EMOM 9 minutes (3 rounds each) 20 Kettlebell Swings Free Standing Handstand Hold (Break as needed) 8/5 Calorie Machine For time (Time) 25 Toes to Bar 100ft Handstand Walk 40 KB Snatches 53/35lbs 20 Toes to Bar 75ft Handstand Walk 30 KB Snatches 53/35lbs 15 Toes to […]

WOD — January 28, 2026

CrossFit – Wed, Jan 28 General Warm-up 1:00 Kettlebell Weight Shifts (:30 per side) 1:00 Dead Bugs 3:00 Machine (Increase pace each minute) 2:00 Glute Activation Banded Walk 2:00 AMRAP of 5 Goblet Squats + 5 Russian Kettlebell Swings Squat Clean (At 0:00, 3:00, and 6:00: 3 Mid-thigh hang squat cleans, aiming for At 9:00, […]

WOD — January 27, 2026

CrossFit – Tue, Jan 27 General Warm-up 2:00 Machine or 400m Run 1:00 Spiderman Lunges 2:00 Machine or 400m Run 1:00 Sprinter Stretch 1:00 Machine or 200m Run 1:00 Plank 1:00 Machine or 200m Run 4 rounds, each for time (2 Rounds for reps) Row 75/60 Calories Rest 1:1, or alternate rounds with a partner […]

WOD — January 26, 2026

CrossFit – Mon, Jan 26 General Warm-up On a 6 minute clock 500m Jog or 2:30 machine Then in time remaining AMRAP 6 Ring Rows 6 Plank Transitons 6 Air Squats Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats compare to 5/5/23 Feel: Cardio/Muscle Overload Pace: Sustain Target […]

WOD — January 24, 2026

CrossFit – Sat, Jan 24 General Warm-up 4 Rounds per partner Row 200/175m 8 Walking Lunge Steps 4 Burpees *Partner 2 starts their round when partner one finishes lunges AMRAP 17 Minutes, waterfall style with a partner: (AMRAP – Rounds and Reps) Row 200/175m 8 S-KB OH Walking Lunges 53/35lbs Perform all 10 lunges on […]

WOD — January 23, 2026

CrossFit – Fri, Jan 23 General Warm-up AMRAP 5 minutes :30 Machine or 100m jog 7 Kettlebell Swings 7 Ring Rows 7 Push Ups For time (Time) Choose the right version of “The Standard” below: Rx 30 Clean and Jerks 135/95lbs 30 Muscle Ups 30 Snatches 135/95lbs Intermediate 30 Clean and Jerks 115/75lbs 20 Muscle […]