WOD — January 10, 2026

CrossFit – Sat, Jan 10 General Warm-up 2:00 Machine 1:00 Inchworm Walk outs + Push Up Then 3 rounds with a partner 6 Synchro Burpees 12 Synchro Plate Ground to Overhead 25/15lbs 6 Suitcase Carry Shuttles Split For time with a partner (Time) 80 DB Bench Presses, split then: 8 rounds of: 10 Synchro Alternating […]

WOD — January 9, 2026

CrossFit – Fri, Jan 9 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 5 Goblet Squats + 5 Russian Kettlebell Swings Back Squat (Back Squat 5-5-5-5-5 Bike 3:00 slowly for rest between sets. Set 1: 5-10# heavier than […]

WOD — January 8, 2026

CrossFit – Thu, Jan 8 General Warm-up 6:00 Machine or Shuttle Run Every 2:00, perform :15 Handstand Hold* *May be free standing or wall supported (wall-facing as well) 16 min AMRAP (AMRAP – Rounds and Reps) AMRAP 8 Minutes *Machine or Run 5 Deficit HSPU 2/1″ Athletes must demonstrate the ability to perform 3 strict […]

WOD — January 7, 2026

CrossFit – Wed, Jan 7 General Warm-up 2:00 Machine or 400m Run 3 Rounds 15 Band Pull Aparts 10 Ring Rows 5 Burpee Box Jump Overs Pulling Skill (Checkmark) Choose 1 of the following: Strength Development 8 sets: 5 Unbroken Strict Chest to Bar Pull Ups Rest 1:30 between sets Skill Practice EMOM 10 Minutes […]

WOD — January 6, 2026

CrossFit – Tue, Jan 6 General Warm-up Alternating Movement Tabata, 3 rounds of each movement Jump Rope Variations* Row KB Swings Ski *Singles/Crossovers, Double Unders, Triple Unders? For reps (3 Rounds for reps) Tabata Double Under Rest 2:00 Tabata Row Calories Rest 2:00 Tabata Deadlift 225/155lbs Rest 2:00 Tabata Ski Calories One Tabata is :20 […]

WOD — January 5, 2026

CrossFit – Mon, Jan 5 General Warm-up AMRAP 6 minutes Run 100m or :30 Machine 8 Air Squats 4 Empty Bar or PVC Strict Presses :10 Hanging Bent Knee L-Sit Hold Every 4 Minutes for 4 rounds, each for time: (2 Rounds for reps) 10 Toes to Bar Run 100m 10 Thrusters* *Men: 95-105-115-125lbs *Women: […]

WOD — January 3, 2026

CrossFit – Sat, Jan 3 General Warm-up 3 Rounds each with a partner Partner 1: Machine Partner 2: 4 Inchworms walk outs with 2 Push Ups + 10 Kettlebell Sumo Deadlift High Pulls AMRAP 15 Minutes in teams of 3 (AMRAP – Rounds and Reps) 5 Synchro Push Ups 5 Synchro Sumo Deadlift High Pulls […]

WOD — January 2, 2026

CrossFit – Fri, Jan 2 General Warm-up 2 rounds 500/450m Row 20 Bodyweight Walking Lunges 5 Burpee Pull Ups 10 Rounds for time (Time) 300/240m Row 5 Single Dumbbell OH Walking Lunge Steps 50/35lbs 3 Bar Muscle Ups 5 Single Dumbbell OHWL Steps 50/35lbs Feel: Cardio Pace: Sustain Target Score: Sub 26 minutes Firebreather: Sub […]

WOD — January 1, 2026

CrossFit – Thu, Jan 1 General Warm-up 3:00 Bike* 1:00 Spiderman Lunges 3:00 Bike* 1:00 Steady Air Squats 3:00 Bike* *Increase pace and effort from bike to bike 4 rounds, each for time (4 Rounds for reps) 60/45 Calorie Air Bike Alternate rounds with a partner or rest 1:1 between rounds Feel: Gas Pace: Reach […]

WOD — December 31, 2025

CrossFit – Wed, Dec 31 General Warm-up 20 Dead Bugs 20 Glute Bridges, then: AMRAP 5 minutes :30 Machine or 100m Run 8 Russian KBS 8 Reverse Lunges Back Squat (Back Squat 5-5-5-5-5 Bike 3:00 slowly for rest between sets. Perform all sets at 5-10lbs heavier than you did last week. The goal is for […]