WOD — May 17, 2026

CrossFit – Sun, May 17 General Warm-up For Time (Time) 100/80 Calorie Air Bike Time Cap: 10 minutes Feel: ☠️ Pace: Death awaits Target Score: Sub 10:00 Firebreather: Sub 6:00 Squat Snatch (“Squat Snatch – Tempo Tempo Pull to Power Position into Squat Snatch 2×3 @ 70% Tempo Pull to Mid Thigh into Squat Snatch […]

WOD — May 16, 2026

CrossFit – Sat, May 16 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) AMRAP 30 minutes alternating full rounds with a partner (AMRAP – Rounds and Reps) Machine* 14 Double Dumbbell […]

WOD — May 15, 2026

CrossFit – Fri, May 15 General Warm-up 3 Rounds :20 Ring Rows :10 Rest :20 Ski :10 Rest :20 Air Squat > Medball Squats > Wallballs 3 Rounds for total reps (3 Rounds for reps) 1:00 Chest to Bar Pull Ups 1:00 Ski Calories 1:00 Wallballs 20/14lbs to 10/9′ Rest 1:00 Feel: Gas/Muscle Overload Pace: […]

WOD — May 14, 2026

CrossFit – Thu, May 14 General Warm-up 200m Run 10 Strict Press 200m Run 10 Push Press 200m Run 10 Push Jerks *Use Empty bar or light DBs 5 Rounds for time (Time) 500m Run 10 Shoulder to Overhead 135/95lbs Feel: Cardio Pace: Sustain Target Score: Sub 18 minutes Firebreather: Sub 15 minutes Zone 2 […]

WOD — May 13, 2026

CrossFit – Wed, May 13 General Warm-up AMRAP 6 minutes 12/10 Calorie Row 8 Medball squat cleans :15 HS hold AMRAP 17 minutes (AMRAP – Rounds and Reps) 11 Strict HSPU* 22 Squat Cleans 95/65lbs 33/23 Calorie Row Feel: Muscle Overload Pace: Sustain Target Score: 3+ rounds Firebreather: 4+ rounds 6 Sets (6 Rounds for […]

WOD — May 12, 2026

CrossFit – Tue, May 12 General Warm-up 2 Rounds 1:00 Machine 10 Romanian Deadlifts 3 Standing Broad Jumps Deadlift (Deadlift 5-5-5-5-5 After each set, perform 3 Standing Broad Jumps for max distance Begin around 70-75% of your 1RM and build AHAP. Rest 3-4 minutes after jumps.) AMRAP 5:00 x 3 (Checkmark) Row for Meters Rest […]

WOD — May 11, 2026

CrossFit – Mon, May 11 Murph Prep Warm-up 3 min Cardio then… 8 min CAP: 10 Banded pull-aparts>scap push-ups>push-up 10 scap pull-ups>RIng Row> kips/pull-ups 10 90/90s>BW lunges>air squats Murph Prep Week 5 (2 Rounds for reps) Focus warm up, then: (RX’d)4 rounds:200m Run10 Pull-ups20 Push-ups30 Air Squats-Rest 4:00-8 rounds:100m Run5 Pull-ups10 Push-ups15 Air Squats Scaled:4 […]

WOD — May 10, 2026

CrossFit – Sun, May 10 General Warm-up 2:00 Row or Ski 1:00 Accumulated Dead hang 20 Ring Rows 1:00 Accumulated Hollow Hold 10 sets for quality: (10 Rounds for reps) 5 Unbroken Strict Chest to Bar Pull Ups Rest as little as needed to stay unbroken, but no more than 1:00 Start with as little […]

WOD — May 9, 2026

CrossFit – Sat, May 9 General Warm-up All with a partner synchro AMRAP 5 minutes 20 Jump rope reps :15 Bar Hang 10 Plate Ground to Overhead 21 Minute AMRAP: (3 Rounds for reps) With a partner Every 7 minutes for 3 rounds: 10 Rope Climbs, split 200 Double Unders, split Max Snatches in remaining […]

WOD — May 8, 2026

CrossFit – Fri, May 8 General Warm-up 2 rounds 2:00 C2 Bike 2:00 Row 15 Burpees 5 rounds for time (Time) 500/450m C2 Bike* 200/175m Row 15 Burpees Rest 1:00 between rounds *600/500m Echo/Assault Feel: Cardio Pace: Sustain Target Score: sub 3:00/round, sub 19 minutes total Firebreather Score: sub 2:15/round, sub 16 minutes total Back […]