WOD — August 23, 2026
CrossFit – Sun, Aug 23 General Warm-up 15 Sprinter Stretch /side 20 A-Frame Toe Touches 20 Dead Bugs 2:00 Row or Ski :30 Burpees :30 Russian KB Swings 1:30 Row or Ski :30 Squat Jumps :30 KB Cleans (:15 /side) :30 KB Shoulder to Overhead (:15/side) 1:00 Row or Ski :30 Burpee Broad Jump :30 […]
WOD — August 22, 2026
CrossFit – Sat, Aug 22 General Warm-up 3 Rounds each with a partner Partner 1: 1:00 Machine Partner 2: Hold* *R1: Plank Hold R2: Wall Facing Handstand Hold R3: Farmer’s Carry Hold AMRAP 20 Minutes with a partner: (AMRAP – Rounds & Reps) 400m Carry* 6 Synchro Wall Walks Pairs switch “carrier” any time. Carry: […]
WOD — August 21, 2026
CrossFit – Fri, Aug 21 General Warm-up 16 MIN CLOCK: 2 Rounds of 12 Burpees 10 jumping lunges :30sec handstand hold Then… :15 OH Squat Hold + 3 OH squats 1:00 ankle MOB :15 OH Squat Hold + 3 OH squats 1:00 banded lateral walks :15 OH Squat Hold + 3 OH squats 1:00 Active […]
WOD — August 20, 2026
CrossFit – Thu, Aug 20 General Warm-up 500m Row Then 2 rounds 15 Ring Rows 20 Air Squats Then 15 Line Facing Burpees AFAP For Time: (Time) Row 1,000m then, 5 rounds of: 2 Rope Climbs 15 Wallballs 20/14lbs then, 30 Line Facing Burpees Feel: Gas Pace: Sustain Target Score: 12-16 minutes Firebreather Score: sub […]
WOD — August 19, 2026
CrossFit – Wed, Aug 19 General Warm-up 6:00 Bike or Row Every 1:30 perform 8 Russian Kettlebell Swings + 8 Goblet Squats Front Squat (A) Every 3:30 for 3 sets 3 Tempo + Pause Front Squats Tempo/Pause: 3-second descent + 1-second pause Performed in the 40-60% 1RM then, B) Every 3:30 for 5 sets 3 […]
WOD — August 18, 2026
CrossFit – Tue, Aug 18 General Warm-up 3 Rounds 100m-200m-300m Run 8 Plate Ground to Overhead 15/10lbs plate :10-15 Handstand Hold 6 RFT (Time) 6 rounds for time Run 400m 5 Push Jerks 185/125lbs Int: 135/95 Scale: 95/65 *Any weight that can be performed unbroken *decrease run if not completing in under 2:15min Feel: Gas […]
WOD — August 17, 2026
CrossFit – Mon, Aug 17 General Warm-up 2 min Bike 1 min banded Glute activation 1 min squat hold :30 ankle mob/side 15 empty bar OH squats 1min hanging shoulder opener 15 empty bar power position snatches Snatch (in 15 min Find a 1RM Snatch) We are working a squat snatch unless mobility or technique […]
WOD — August 16, 2026
CrossFit – Sun, Aug 16 General Warm-up 2:00 Air Bike 20 Double DB Curl to Overhead Press (light and strict!) 20 S-Leg Glute Bridges /side 10 Slow+Perfect Plank-to-Push Up AMRAP 6 minutes 12/8 Calorie Air Bike 8 S-Arm DB Hang Power Cleans L 8 S-Arm DB Hang Power Cleans R 8 Hand-Release Push Ups AMRAP […]
WOD — August 15, 2026
CrossFit – Sat, Aug 15 General Warm-up Partner “Rowling” Set a 7 minute clock and alternate with a partner of: 3 KB Taters Row 150m For every meter +/- 150m, each partner performs 1 additional KB Tater (10 rep max) Example: athlete 1 does 3 KB Taters and then immediately Rowls 150m while athlete 2 […]
WOD — August 14, 2026
CrossFit – Fri, Aug 14 General Warm-up 3 Rounds :20 PVC Overhead Squats :10 Rest :20 Lateral Burpee over PVC :10 Rest :20 Ring Rows :10 Rest AMRAP 15 Minutes (AMRAP – Rounds & Reps) 5 Squat Snatches 135/95lbs 10 Chest to Bar Pull Ups 15 Lateral Bar Burpees Feel: Gas Pace: Sustain Target Score: […]