WOD — May 5, 2026
CrossFit – Tue, May 5 General Warm-up 3 Rounds 25ft Crab Walk 25ft Bear Crawl 8 Plate Ground to Overhead 8 Push Ups Bench Press (“Bench Press 3-3-3-3-3 Aim for sets to be 75% or heavier of 1RM. Rest or bike slowly 3-4 minutes between sets.”) 2 rounds for time (Time) 20/16 Calorie Air Bike […]
WOD — May 4, 2026
CrossFit – Mon, May 4 Murph Prep Warm-up 3 min Cardio then… 8 min CAP: 10 Banded pull-aparts>scap push-ups>push-up 10 scap pull-ups>RIng Row> kips/pull-ups 10 90/90s>BW lunges>air squats Murph Prep Week 4 (AMRAP – Reps) Week 4 Workout (RX’d)For Time:800m Run30 Pull-Ups60 Push-Ups90 Air Squats400m Run20 Pull-Ups40 Push-Ups60 Air Squats200m Run10 Pull-Ups20 Push-Ups30 Air Squats […]
WOD — May 2, 2026
CrossFit – Sat, May 2 General Warm-up 3 Rounds each with a partner Partner 1: Machine Partner 2: Perform 5 Inchworms + 15 Air Squats 6 Rounds for time with a partner (Time) 6 Synchro Wall Walks 24 Synchro Air Squats Machine together* *Each athlete machines at the same time on any machine Machine Menu […]
WOD — May 1, 2026
CrossFit – Fri, May 1 General Warm-up AMRAP 7 minutes 200m Run 8 Kettlebell Swings 8 Ring Rows 5 Burpees Glen (Time) For time:30 clean and jerksRun 1 mile10 rope climbs to 15 feetRun 1 mile100 burpees F: 95-lb clean and jerksM: 135-lb clean and jerks In honor of Former U.S. Navy SEAL Glen Doherty, […]
WOD — April 30, 2026
CrossFit – Thu, Apr 30 General Warm-up EMOM 9 minutes, rotating movements (3 each) :50 Machine 15-20 Air Squats 15 Ring Rows Bench Press (Bench Press 3-3-3-3-3 Start @ 80% and build AHAP After each set of Bench Presses, perform a 100m Carry AHAP* *Carry Options – DBs or KBs: farmer’s, front rack, overhead (all […]
WOD — April 29, 2026
CrossFit – Wed, Apr 29 General Warm-up 3 Rounds :45 Machine 15 Plate Ground to Overhead 12 Air Squats 9 Hanging Knee Raises then.. BB Snatch Warm-up/Review 3 Rounds (3 Rounds for reps) AMRAP 1:30 5 Squat Snatch 155/105lbs Max Toes to bar in remaining time Rest 1:30 AMRAP 1:30 12 Toes to bar Max […]
WOD — April 28, 2026
CrossFit – Tue, Apr 28 General Warm-up On a 6:00 clock Run 400m, then AMRAP of: 5 Burpees 10 Box Step Ups 5 S-arm KB Swings per side Skill/Strength (5 Rounds for reps) Wall Facing Strict HSPU 5 Sets 1 Set Strict WFHSPU Rest 2:00 between sets Strength Development: 5 Sets 3 Wall Walk + […]
WOD — April 27, 2026
CrossFit – Mon, Apr 27 Murph Prep Warm-up 3 min Cardio then… 8 min CAP: 10 Banded pull-aparts>scap push-ups>push-up 10 scap pull-ups>RIng Row> kips/pull-ups 10 90/90s>BW lunges>air squats Murph prep week 3 (3 Rounds for reps) Week 3 Workout (RX’d)12 min AMRAP200m Run10 Strict Pull-Up-Rest 2 Min-12 min AMRAP200m Run20 Push-Up-Rest 2 Min-12 min AMRAP200m […]
WOD — April 25, 2026
CrossFit – Sat, Apr 25 General Warm-up 4 rounds each :20 Row :10 Rest :20 Wallballs :10 Rest :20 Handstand Hold :10 Rest For time with a partner (Time) 21-15-9-15-21 Thrusters 100/70lbs Calorie Row Execution: P1: 21 Thrusters P2: 21 Thrusters P1: 21 Calorie Row P2: 21 Calorie Row Continue alternating partners, completing all sets […]
WOD — April 24, 2026
CrossFit – Fri, Apr 24 General Warm-up 15 Russian KB Swings 500/450m Row 15 Russian KB Swings 15 Burpees Deadlift (“Every 3:00 for 5 sets: 3 Deficit Deadlifts 1-4″* Perform a 3-second tempo to lower the bar on each repetition. ) *Athletes may only use a deficit if they can get into a safe setup […]