WOD — April 23, 2026

CrossFit – Thu, Apr 23 General Warm-up 3:00 Machine, increase pace each minute Then, 3 Rounds 20 Air Squats > 15 S-Leg Box Squats > 10 Pistols 15 Plank Transitions 100m Light Sled or Sandbag Carry AMRAP 17 minutes (AMRAP – Rounds and Reps) 10 Alternating Leg Pistols 18 Push Ups 200m Sled Push or […]

WOD — April 22, 2026

CrossFit – Wed, Apr 22 General Warm-up 3 rounds 200m Run 8 Pause PVC OHS 10 scap pull-ups>Kip swings> ring row/pull-up :15 Handstand Hold Strict Pull Up “Drop sets” (6 Rounds for reps) Strict Pull Up “Drop Sets” E2MOM (12 min): 6 Rounds 1 Hard Set of Strict Pull Ups The set should be hard […]

WOD — April 21, 2026

CrossFit – Tue, Apr 21 General Warm-up 20 Dead Bugs 20 Band Pull Aparts Then, 3 rounds of: :45 Machine or 150m Run 8 Russian KBS 8 Plank Shoulder Taps then, BB warm-up Power Clean (“Power Clean 1 @ 80-90% 4 @ 70-75% 3 @ 75-80% 2 @ 80-85% 4 @ 75-80% 3 @ 80-85% […]

WOD — April 20, 2026

CrossFit – Mon, Apr 20 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 2 (AMRAP – Reps) (RX’d) For Time:200m Run5 Rounds of Cindy200m Run4 Rounds of Cindy200m Run3 Rounds of Cindy200m Run2 Rounds of Cindy200m Run1 […]

WOD — April 19, 2026

CrossFit – Sun, Apr 19 Extra Credit Skill (Checkmark) EMOM 10 Minutes Rope Climb Choose one of the following: – Rx+: 1 Seated Legless Climb (seated up and down) – Rx: 1 Legless Rope Climb – Intermediate: 2 Rope Climbs – Beginner: 1-2 Rope Climbs or Lay-to-stand Extra Credit Endurance (3 Rounds for reps) AMRAP […]

WOD — April 18, 2026

CrossFit – Sat, Apr 18 General Warm-up AMRAP 6 minutes Partner 1: Air Bike Partner 2: 6 Ring Rows + 6 DBL DB Deadlifts + 6 Bodyweight box Step Overs Switch when partner 2 is complete, alternate for 3 rounds each or 6 minutes AMRAP 24 Minutes, alternating movements with a partner: (AMRAP – Rounds […]

WOD — April 17, 2026

CrossFit – Fri, Apr 17 General Warm-up 6 min AMRAP: 200/175m Row :30 Hollow Body Hold 10 Medball Squats (wallballs in R3) then, Snatch review. Power Snatch (“Power Snatch 1 @ 80-90% 4 @ 70-75% 3 @ 75-80% 2 @ 80-85% 4 @ 75-80% 3 @ 80-85% 2 @ 85-90% Drop and reset reps. 20 […]

WOD — April 16, 2026

CrossFit – Thu, Apr 16 General Warm-up 1:30 Machine 1:30 Glute Activation Steps and Squats with Mini-band around knees 1:30 Machine 1:00 Bar Hang 1:30 Machine 20 Kick Stand DLs per leg The CrossFit Total (Total Weight) compare to 8/26/2024 Extra Credit (Time) For time 1:00 L-Sit Hold 200m Farmer’s Carry 70s/50s 1:00 HS Hold […]

WOD — April 15, 2026

CrossFit – Wed, Apr 15 General Warm-up AMRAP 5 minutes 500m Bike 5 Burpees / 5 Box Jumps (alternate) 10 Alternating Hang DB Snatches AMRAP 2:30 x 6 (6 Rounds for reps) 8 Burpee Box Jumps 30/24″ 20 Alternating DB Hang Snatches 50/35lbs Max Rep BBJ in remaining time Rest 1:30 between rounds Score is […]

WOD — April 14, 2026

CrossFit – Tue, Apr 14 General Warm-up 10 PVC Pass through 10 worlds greatest stretch 10 bootstrappers then… 3 Rounds 200m Run 8 Medball Squat Clean Thrusters AMRAP 20 Minutes (AMRAP – Rounds and Reps) Run 400m 5 Thrusters 95/65lbs Run 300m 10 Thrusters 95/65lbs Run 200m 15 Thrusters 95/65lbs *bike, ski or row if […]