WOD — June 16, 2026

CrossFit – Tue, Jun 16 General Warm-up 2:00 Air Bike Then 50ft “Shoo the Chickens” 50ft Heel to Toe Walk 50ft High Knees 50ft Butt Kickers 50ft Toy Soldiers/Frankensteins (hamstring kicks) Then 400m Jog -Rest/Hydrate- *Specific Primer: 3-4 Rounds :10 Air Bike Ramp Up + 50m Run Increase % of run effort across rounds Every […]

WOD — June 15, 2026

CrossFit – Mon, Jun 15 General Warm-up 3 Rounds :30 Machine 5 Inchworms 10 Ring Rows 10 Step Ups AMRAP 4 Minutes x 3 (AMRAP – Reps) 22 Farmer’s Hold Step Ups 50s/35s to 20″ 7 Wall Walks Max Rep Strict Pull Ups in remaining time Rest 2:00 between rounds Score is total pull ups. […]

WOD — June 14, 2026

CrossFit – Sun, Jun 14 General Warm-up 2:00 Any Machine / 400m Jog 20 Kettlebell RDL 20 Russian Kettlebell Swings 12 Alternating Scorpions 20 Dead Bugs AMRAP 6 minutes 250/225m Row 8 Burpees* *After round 2 perform 4-8 Hand Release Push Ups instead of burpees For time (Time) 1000/900m Row 20 Hand Release Push Ups […]

WOD — June 13, 2026

CrossFit – Sat, Jun 13 General Warm-up Partner “Rowling” Set a 7 minute clock One partner rows 150m at a time For every meter +/- 150m = 1 Burpee for both athletes (10 rep cap per Rowl) Non-Rowling Partner Holds a plank during partner’s Rowl. For time in a team of 3 (Time) 3 Rounds […]

WOD — June 12, 2026

CrossFit – Fri, Jun 12 General Warm-up 400m jog 15 Air Squats Then, after coach-led back squat instruction: 3 Rounds 10-8-6 Back Squats* 30 Jump Ropes 1:00 Machine *Build in weight starting with Empty bar. AMRAP 28 minutes (AMRAP – Rounds and Reps) 3 Back Squats 275/185lbs 50 Double Unders Machine Rest 2:00 Machine Menu: […]

WOD — June 11, 2026

CrossFit – Thu, Jun 11 General Warm-up EMOM 6 minutes: 300/200m Airbike or 150/125m Row Max Handstand hold in time remaining For time* (Time ↓ Shorter is Better) 50 Strict HSPU or 30 Strict HSPU or 50 DB Strict Press *Complete in as fewest sets as possible. Time cap for all options: 8 minutes 9min […]

WOD — June 10, 2026

CrossFit – Wed, Jun 10 General Warm-up AMRAP 6 minutes *100m Run / 8/5 Calorie Machine 8 Ring Rows 8 Plate Ground to Overhead *Alternate run / machine each round 5 Rounds for time (Time ↓ Shorter is Better) 400m Run 8 Chest to bar Pull Ups 5 Power Snatch 135/95lbs Feel: Cardio Pace: Sustain […]

WOD — June 9, 2026

CrossFit – Tue, Jun 9 General Warm-up 3 Rounds :20 Burpees :10 Rest :20 Step Ups (Box jumps in R3) :10 Rest :20 Air Squast (Empty bar or Light DB Thrusters in R2 and 3) :10 Rest AMRAP 15 Minutes (AMRAP – Rounds and Reps) 21 Burpee Box Jump Overs 24/20″ Rest :30 21 Thrusters […]

WOD — June 8, 2026

CrossFit – Mon, Jun 8 General Warm-up 4 Rounds, alternating with a partner (2 rounds per person) 200m Run 10 Romanian Deadlifts :10 Air Bike HARD Deadlift (Deadlift 3-3-3-3-3 AHAP After each set, perform a :03-:05 Assault/Echo bike sprint for maximum wattage. Rest 3-4 minutes after biking. Begin around 80-85% of your 1RM and build […]

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 […]