WOD — January 23, 2026
CrossFit – Fri, Jan 23 General Warm-up AMRAP 5 minutes :30 Machine or 100m jog 7 Kettlebell Swings 7 Ring Rows 7 Push Ups For time (Time) Choose the right version of “The Standard” below: Rx 30 Clean and Jerks 135/95lbs 30 Muscle Ups 30 Snatches 135/95lbs Intermediate 30 Clean and Jerks 115/75lbs 20 Muscle […]
WOD — January 22, 2026
CrossFit – Thu, Jan 22 General Warm-up EMOM 5 Minutes 5 Medball Squat Cleans 5 Mountain Climbers (10 touches) Shuttle runs in time remaining Every 2 Minutes for 6 Minutes (AMRAP – Reps) 5-7-9 Shuttle Runs Max Wallballs 20/14lbs to 10/9′ in remaining time No rest between rounds. 1 shuttle = 25ft out/25ft back Round […]
WOD — January 21, 2026
CrossFit – Wed, Jan 21 General Warm-up 8 minute machine Every 2:00 alternate between performing 10 Walking Lunge Steps or 10 Air Squats Each round for time (4 Rounds for reps) From 0-4:00 15/10 Calorie Air Bike From 4:00-8:00 12/9 Calorie C2 Bike From 8:00-12:00 15/10 Calorie Air Bike From 12:00-16:00 12/9 Calorie C2 Bike […]
WOD — January 20, 2026
CrossFit – Tue, Jan 20 General Warm-up Alternating Movement Tabata 4 rounds each Jump Rope Variations* Alternating Hang Dumbbell Snatches Row Wall Facing Handstand Hold *Singles, Single Leg Singles, Crossovers, Double Unders, Triple Unders?? AMRAP 17 Minutes (AMRAP – Rounds and Reps) 50 Double Unders 8 S-Arm Devil’s Press 50/35lbs 3 Wall Walks Feel: Cardio […]
WOD — January 19, 2026
CrossFit – Mon, Jan 19 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 (Find a 5RM Back Squat Suggested Build Up, all based on 1RM Empty Bar, 10 […]
WOD — January 17, 2026
CrossFit – Sat, Jan 17 General Warm-up AMRAP 6 Minutes with partner Partner 1: 1:00 Machine Partner 2: 8 Plate Ground to Overhead + Overhead Hold in time remaining *Switch every minute AMRAP 20 minutes alternating full rounds with a partner (AMRAP – Rounds and Reps) 3 Deadlifts 315/205lbs* 20/15 Calorie C2 Machine** Athletes may […]
WOD — January 16, 2026
CrossFit – Fri, Jan 16 General Warm-up 2:00 Machine or 400m Jog Then 3 Rounds 6 Up Downs 9 Hollow Rocks 12 PVC Pipe Overhead Walking Lunges 4 Rounds for time (Time) 15 Burpees 15 Toes to Bar 9 Overhead Squats 135/95lbs Feel: Gas Pacing: Sustain Target Score: 9-13 minutes Firebreather: <9 minutes Squat Snatch […]
WOD — January 15, 2026
CrossFit – Thu, Jan 15 General Warm-up “Rowling” AMRAP 6 minutes with a partner Row 100m, for every meter +/- 100= x burpee step ups. Switch partners immediately and continue for the 6 minutes without resetting monitor. Team with the most meters wins. Shoulder Press (“Every 2:00 for 12 minutes (6 sets) 4 Strict Press […]
WOD — January 14, 2026
CrossFit – Wed, Jan 14 General Warm-up 300m Jog Line drills performed on 25ft lane -Toe Walk -Heel Walk -High Knees -Butt Kicks -Lateral Shuttle -Frankensteins -x3 50m Hard Run/Sprint (Easy Jog back to start line) Every 5 minutes for 25 minutes (5 rounds) (5 Rounds for reps) 300m Run 100m Sandbag Carry 50-150lbs *Sandbag […]
WOD — January 13, 2026
CrossFit – Tue, Jan 13 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 […]