WOD — September 2, 2026

CrossFit – Wed, Sep 2 General Warm-up 3:00 Machine 2:00 Banded Glute Activation Steps/ Marches 3 Rounds 8 Squats 8 Kettlebell Swings 3 Vertical Leaps Front Squat (On an every 4:00 clock: Front Squat 6 reps @ 60% 5 reps @ 70% 4 reps @ 80% 3 reps @ 85-90% 2 reps @ 85-95% 1 […]

WOD — September 1, 2026

CrossFit – Tue, Sep 1 General Warm-up 3 Rounds 200m Run 12 Kettlebell Swings 8 RIng Rows Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Feel: Gas Pace: Reach Target Score: 8-12 minutes Firebreather Score: sub 8 minutes Bench Press (10 @ 50% +10lbs 10 @ […]

WOD — August 31, 2026

CrossFit – Mon, Aug 31 General Warm-up 2 Steady Rounds: :30 Assualt Bike 20 duck walk steps 10 Fr Squats (75/55 or less) 5 Split jerks at same weight Then, Banded OH Distraction (1min/each) Then, 2 Rounds Tall clean BB warm up Clean and Jerk (Clean (Jerk final rep) 6×3 @ 75-80% Drop and Reset) […]

WOD — August 30, 2026

CrossFit – Sun, Aug 30 General Warm-up :00 Any Machine or Run 15 Pause Air Squats (pause at bottom for :02) 15 Wall Ball Presses 15 Burpees 3:00 Wall-Facing Squat Hold 300m Run 15 Burpees 15 Wall Ball Thrusters (warm up weight) 300m Run 16 Rounds for Time (Time) 4 Wall Balls 30/20lbs 10/9′ 6 […]

WOD — August 29, 2026

CrossFit – Sat, Aug 29 General Warm-up Once through with a partner 1000m Row (Switch every 250m) 60 Plate Ground to Overhead (Switch every 10 reps) 30 Burpees (Switch every 5 reps) *Non working partner: Hold a plank For time with a partner (Time) 4-8-12-16-20-24-28 Strict HSPU 20 SB Ground to over the shoulder 100/70 […]

WOD — August 28, 2026

CrossFit – Fri, Aug 28 General Warm-up 7 min clock: 500m jog Then in time remaining AMRAP 15 Jump rope reps* 9 Squats 3 Strict Pull Ups or Ring Rows *Jump rope reps can be singles, x-overs or double unders 5 Rounds for time (Time) 7 Chest to bar Pull Ups 25 Double Unders 3 […]

WOD — August 27, 2026

CrossFit – Thu, Aug 27 General Warm-up 20 cossack squats 1:00 dead hang from bar 20 duck walk steps 20 PVC pass through 20 PVC overhead duck walks Then Tall snatch warm up Snatch (6×3 @ 75-80% Drop and reset) 25 min For time (Time) 25 Snatches 75/55lbs Machine Calorie* 15 Snatches 75/55lbs Machine Calorie* […]

WOD — August 26, 2026

CrossFit – Wed, Aug 26 General Warm-up 3 rounds :20 Air Bike :10 Rest :20 Step Overs :10 Rest :20 Burpees :10 Rest 3 Rounds (6 intervals) (6 Rounds for reps) AMRAP 1:30 600/500m Air Bike Max Burpee Box Jump Overs 24/20″ in time remaining Rest 1:30 AMRAP 1:30 10 Burpee Box Jump Overs 24/20″ […]

WOD — August 25, 2026

CrossFit – Tue, Aug 25 General Warm-up 3 Rounds 200m Run 10 Step Ups 10 Situps 3 Rounds for time (Time) 400m Run 20 Double Dumbbell Step Ups 50s/35s to 20″ 20 Toes to Bar Target Score: Sub 16 minutes Firebreather: Sub 13 minutes scale: run: 300m run or 400m Row D-DB step ups: 35/25s, […]

WOD — August 24, 2026

CrossFit – Mon, Aug 24 General Warm-up 2 Rounds: 20 dead bugs 12 spidermans Then… :15 Empty bar front squat hold +2 front squats 1:00 ankle MOB :15 Empty bar front squat hold +2 front squats 1:00 Deep squat thoracic rotations :15 Empty bar front squat hold +2 front squats 1:00 Front rack lat/tricep stretch […]