WOD — November 3, 2025

CrossFit – Mon, Nov 3 General Warm-up 6 min AMRAP 100m Run or :45sec machine 8 ring rows 8 KB Swings 8 squats (Goblet after 1-2 rounds) AMRAP 10 Minutes (AMRAP – Reps) 8 Chest to Bar Pull Ups 1 Squat Clean 185/125lbs 8 Chest to Bar Pull Ups 2 Squat Cleans 185/125lbs 8 Chest […]

WOD — November 1, 2025

CrossFit – Sat, Nov 1 General Warm-up 3 Rounds each with a partner Partner 1: Machine 15/12 Calories Partner 2: 10 Plate Ground to Overhead + 5 Push Ups, then hold a plank in remaining time *Switch when Machine partner is finished. Each athlete performs 3 rounds. 5 Rounds for reps: (5 Rounds for reps) […]

WOD — October 31, 2025

CrossFit – Fri, Oct 31 General Warm-up 8 Minute Machine Every minute on the minute alternate between: Even Minutes: 5 Wallballs Odd Minutes: 5 Box Jumps Skill (Checkmark) Handstand Walk Choose one of the following based on Hanstand Walk capacity: Rx: AMRAP 2:00 x 3 Max 30ft HSW Lengths* Rest 2:00 Int: AMRAP 2:00 x […]

WOD — October 30, 2025

CrossFit – Thu, Oct 30 General Warm-up 4 Rounds Alternating Tabata :20 on/:10 off Row Kettlebell Swings Burpees over Kettlebell 3 Rounds for time (Time) 39/29 Calorie Row 26 Deadlifts 165/115lbs 13 Bar Facing Burpees Extra Credit (Checkmark) Make up Day If you have already taken your rest day, make up the Competitor extra from […]

WOD — October 29, 2025

CrossFit – Wed, Oct 29 General Warm-up 1k Bike or 400m Run 20 Banded Pull Aparts 20 Push Up to Plank Transitions 750m bike or 300m Run 15 Ring Rows 15 Push Ups 500m bike or 200m run Bench Press (“Bench Press In less than 10 minutes, build up to a heavy single. Then, based […]

WOD — October 28, 2025

CrossFit – Tue, Oct 28 General Warm-up 3 Rounds 200m Run 5 Burpee Broad Jumps 50’ Sandbag bearhug walk (25’ out, 25’ back, build in weight) 5 rounds each for time (Time) 400m Run 6 Sandbag Get Overs Rest 1:00 *Sandbag: 150/100lbs to 30-40″ Shoulder Press (“Compare to 4/30/25 Every 2:00 for 8 Sets 3 […]

WOD — October 27, 2025

CrossFit – Mon, Oct 27 General Warm-up AMRAP 5 Minutes :45 Air Bike 8 Air Squats 8 Plank Shoulder Taps 6 Rounds (6 Rounds for reps) 10 Farmer’s Carry Lunges Rest 2:00 *Rounds 1-3: Use these sets to warm up, building in weight Rounds 4-6: Go as heavy as good mechanics allow. For time (Time) […]

WOD — October 25, 2025

CrossFit – Sat, Oct 25 General Warm-up Alternating Movement Tabata :20 on/:10 off for 3 Rounds each (6:00 clock): Machine Hanging bent-knee L-Sit Machine Wall Sit For time with a partner (Time) 60 Toes to Bar 75 Calorie Machine 50 Toes to Bar 75 Calorie Machine 40 Toes to Bar – Reps are split anyhow. […]

WOD — October 24, 2025

CrossFit – Fri, Oct 24 General Warm-up “Thunderstruck” Shuttle Runs *Play the ACDC song “Thunderstruck”. Everyone starts shuttle running, and when the lyric “thunder” or “thunderstruck” is played, athletes perform 1 burpee or 3 air squats (alternate). Use a 25-50’ length for shuttles. AMRAP 22 Minutes (AMRAP – Rounds and Reps) Intensity Day 3 Shuttle […]

CrossFit – Tue, Sep 16

Crossfit Restoration – CrossFit General Warm-up 4 Rounds 200m Row 5 Burpees to Target 1 Single DB/KB Suitcase Carry Shuttle AMRAP 17 Minutes (AMRAP – Rounds and Reps) 6 Burpees to a 12″ target 1 Farmer’s Carry Shuttle 12 Burpees to a 12″ target 2 Farmer’s Carry Shuttles 18 Burpees to a 12″ target 3 […]