WOD — October 4, 2026

CrossFit – Sun, Oct 4 Warm-Up: General Warm-Up 2:00 Cardio Choice (Row Ideally) – 10 Alternating Scorpions 10 Down Dog Toe Touches 10 Bootstrap Squats 5/5 World’s Greatest Stretch :20/:20 Active Pigeon Stretch 10 Banded Pull-Aparts :15/:15 Crossbody Lat Stretch – 2 Sets: 10 Air Squats @ 20×1 Tempo :20 Bottom of Squat Hold 10 […]

WOD — October 3, 2026

CrossFit – Sat, Oct 3 Warm-Up: General Warm-Up 2:00 Cardio Choice (Run Ideally) – 10 Alternating Arm Swings 10 Back Slaps 8 Inchworm Push-Ups 10/10 World’s Greatest Stretch :30 Glute Bridge Hold – 2 Sets: :15 Passive Hang + :15 Active Hang 8/8 Single Leg CrossBody RDLs 10-15 Banded Pull-Aparts :15/:15 Single Arm Plank Specific […]

WOD — October 2, 2026

CrossFit – Fri, Oct 2 Warm-Up: General Warm-Up 2:00 Cardio Choice – 10 Bootstrap Squats :15/:15 Crossbody Lat Stretch 10/10 Single Leg Glute Bridge 5/5 World’s Greatest Stretch – 2 Sets (Priming the Legs and the Pulling Midline): 10 Banded Pull-Aparts 8 Scapular Pull-Ups :15 Dead Hang + :15 Active Hang :20 Hollow Hold 5 […]

WOD — October 1, 2026

CrossFit – Thu, Oct 1 Warm Up 2 Min Cardio of Choice — 20 sec wrist circles 20 sec back slaps 20 sec Alt Arm Swings 12 banded pull aparts 20/20 sec crossbody lat stretch 8 Inchworm with Push Up 2 Sets: 30 Seconds Jump Rope Practice 5/5 Dumbbell Strict Press 8 Double DB Deadlift […]

WOD — September 29, 2026

CrossFit – Tue, Sep 29 General warm-up 4 rds :20 Row or Ski :10 Rest 4rds :20 Box Step Overs :10 Rest :20 Burpees :10 Rest Toes to Bar Capacity Test (Time) Choose the appropriate test for you: Rx (84 reps) 21-18-15-12-9-6-3 Unbroken Toes to Bar Rest as little as needed between sets to stay […]

WOD — September 28, 2026

CrossFit – Mon, Sep 28 General warm-up Steady 1x 10 Turkish Get-ups 10 lunge and squat w/ light KB/DB (1 lunge each leg + 1 squat= 1 rep) 20 banded pull-aparts then 1x 5 empty BB OH squats + :15 OH Squat hold 1:00 ankle MOB 5 tall squuat snatches + :15 OH Squat hold […]

WOD — September 27, 2026

CrossFit – Sun, Sep 27 General warm-up 2:00 Row 2 Rounds :30 Bar Hang 15 KB RDL 3 Rounds 1:30 Row 4 Lay-to-stand climbs 8 S-Arm Swings* *Swap to KB power clean in second or third round 5 Rounds for time (Time) 500/450m Row 4 Rope Climbs 15′ 14 KB Hang Power Cleans* 53/35lbs *Completed […]

WOD — September 26, 2026

CrossFit – Sat, Sep 26 General warm-up 400m run together 30 Step Overs (split) 20 Kettlebell SDLHP (split) 10 Burpees together AMRAP 28 minutes with a partner (AMRAP – Rounds & Reps) 60 Burpee Box Jump Overs 24/20″ 40 SDLHP 95/65lbs 2:00 Accumulation Handstand Hold* Partners can switch anytime, but must split work evenly, one […]

WOD — September 25, 2026

CrossFit – Fri, Sep 25 General warm-up AMRAP 5 minutes 8/5 Calorie Air Bike 8 Plank Transitions 20 Jump Ropes 8 PVC Overhead Squats 5 Rounds for time (Time) 7 Push Ups 75 Double Unders 7 Push Ups 7 Squat Snatches 115/75lbs Feel: Cardio Pace: Sustain Target Score: 11-15 minutes Firebreather: SUb 11 minutes Extra […]