WOD — June 4, 2026

CrossFit – Thu, Jun 4 General Warm-up 3 Rounds 200m Run 15 Kettlebell Swings 10 Air Squats (Medball Front squats in R3) Use a light KB. 5 rounds for time (Time ↓ Shorter is Better) 6 Deadlifts 315/215lbs Run 400m 16 Wallballs 20/14lbs Rest 2:00 between rounds Do not exceed 75% of your 1RM deadlift […]

WOD — June 3, 2026

CrossFit – Wed, Jun 3 General Warm-up 3 Rounds :20 Machine :10 Rest :20 Hollow Rocks :10 Rest :20 Wall Walks (2-3 reps) :10 Rest Squat Snatch (“Squat Snatch – Tempo Tempo Pull to Power Position into Squat Snatch 1×5 @ 60% Tempo Pull to Mid Thigh into Squat Snatch 1×5 @ 60-65% Tempo Pull […]

WOD — June 2, 2026

CrossFit – Tue, Jun 2 General Warm-up 5 Rounds 30 Jump Rope Reps 50m Sandbag Carry, increasing weight Jump Rope Variants: Rd 1 & 2: Single Under or XSU Rd 3,4,5: Double Unders/practice Bench Press (Bench Press 10-8-6 building AHAP Rest 3:00 between sets Aim to start around 60-70% building AHAP.) AMRAP 5 Minutes (AMRAP […]

WOD — June 1, 2026

CrossFit – Mon, Jun 1 General Warm-up On a 5 Minute clock: 400m Run Then AMRAP in remaining time of: 3 Burpees 6 Ring Rows 9 Air Squats For time (Time ↓ Shorter is Better) 9 Squat Clean and Jerks 9 Burpee Bar Muscle Ups Rest 1:30 7 Squat Clean and Jerks 7 Burpee Bar […]

WOD — May 31, 2026

CrossFit – Sun, May 31 General Warm-up 5:00 Row At 1:30 and 3:00 in, stop and perform 8 air squats before continuing Then: 20 Banded Good Mornings 50′ Tip Toe Walking 50′ Heel Walking 20 Banded Good Mornings Then: 800m Run First 400m at a jog, second 400m at workout pace or just faster AMRAP […]

WOD — May 30, 2026

CrossFit – Sat, May 30 General Warm-up 3 Rounds each Partner 1: Machine of Choice Partner 2: 10 Plate Ground to Overhead 10 OHWL with plate 2 Bear Crawl Lengths (25ft = 1 length) 20 Rounds* for time alternating rounds with a partner: (Time ↓ Shorter is Better) 8 Double DB/KB Hang Snatch 35/26lbs 6 […]

WOD — May 29, 2026

CrossFit – Fri, May 29 General Warm-up 300m Jog 20 Lunge and Reach Steps :30 Bar Hang 100m Single KB OH Waiter Walk (50m per arm) :30 Hanging L-Sit Hold 20 Goblet Squats 300m Jog AMRAP 15 minutes (AMRAP – Rounds and Reps) 5 Squat Snatches 135/95lbs 200m Run 2 Rope Climbs* *Substitute 10 Chest […]

WOD — May 28, 2026

CrossFit – Thu, May 28 General Warm-up 4:00 Row *Every Minute perform 5 Russian Kettlebell Swings HEAVY Deadlift (Deadlift 4-4-4-4-4 After each set, perform a 3 Max Height Vertical Leaps for maximum explosiveness. Begin around 75-80% of your 1RM and build AHAP. Aim for sets to be slightly heavier than 5s from 5/14. Rest 3-4 […]

WOD — May 27, 2026

CrossFit – Wed, May 27 General Warm-up AMRAP 8 minutes Row/Ski :45 10 Walking Lunges Air Bike :20 HARD Walk 100m before starting next round 6 Rounds each for time (6 Rounds for reps) 300/270m Row or Ski 15/12 Calorie Air Bike Rest 1:1 or alternate full rounds with a partner Feel: Cardio Pace: Sustain […]

WOD — May 26, 2026

CrossFit – Tue, May 26 General Warm-up 2:00 Row 2:00 Bike 2:00 Ski *Any order works, sub any machine in as needed. For Quality & Fun (Checkmark) AMRAP 15 minutes :15 Freestanding Handstand or Headstand 10 Candlestick Pistols :30 L-Sit Hold *Freestanding HS hold must begin from a headstand Feel: Muscle Overload Pace: Sustain Target […]