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 […]

WOD — June 6, 2026

CrossFit – Sat, Jun 6 General Warm-up 400m Run together 20 Synchro Step Ups Synchro 20 Alternating Push Ups (10 each, partner holds top of push up when alternating) 15 Synchro Air Squats 20 Alternating Bench dips (same as push ups) AMRAP 16 Minutes with a Partner (AMRAP – Rounds and Reps) 8 Synchro Box […]

WOD — June 5, 2026

CrossFit – Fri, Jun 5 General Warm-up 2:00 Machine -Then- 1:00 Waiter’s Walk R-Arm 10 Easy Ring Rows 1:00 Waiter’s Walk L-Arm 10 Moderate Ring Rows 1:00 Bar Hang 10 Hard Ring Rows 16 min AMRAP (AMRAP – Reps) For total reps on a continuous 16-minute clock: 4-minutes Turkish Get Ups 2-minutes Strict Pull Ups […]