WOD — July 14, 2026

CrossFit – Tue, Jul 14 General Warm-up 3 rounds (4:30 clock) :20 Ring Rows :10 Rest :20 Jump rope :10 Rest :20 Medball squat cleans :10 Rest AMRAP 5-5-6 Minutes (3 Rounds for reps) 8 Strict Pull Ups 100 Double Unders 8 Strict Pull Ups Max Rep Squat Cleans in remaining time Rest 3:00 between […]

WOD — July 13, 2026

CrossFit – Mon, Jul 13 General Warm-up 21-15-9 Row Calories :30 Handstand Hold between sets of calories Push Press (Every 2:30 for 5 sets 5 Push Presses Rest 2-3 minutes between sets) For Time (Time) 21-15-9 Push Press 75/55lbs Row Calories* *Run: 300-200-150 meters Feel: Cardio/Gas Pace: Reach/Controlled Send Target Score: sub 4:00 men, sub […]

WOD — July 12, 2026

CrossFit – Sun, Jul 12 General Warm-up 40/30 Calorie Machine (3:00 cap) 10 KB Kickstand Deadlift / side 10 KB Bent Over Row / side -2 Rounds- 5 Single-Arm KB Swings / side 5 S-KB Front Squat / side 5 S-KB Push Press / side 10 Alt. Single Leg V-Up or Sit Up 15/12 Calorie […]

WOD — July 11, 2026

CrossFit – Sat, Jul 11 General Warm-up 4 Rounds (6:00 clock) :20 Burpees :10 Rest :20 Kettlebell Deadlifts :10 Rest :20 Box Jumps :10 Rest AMRAP 22 minutes alternating full rounds with a partner (AMRAP – Rounds & Reps) 12 Burpee Box Jumps Overs 24/20″ 8 Deadlifts 185/125lbs Every 2 rounds (1 round per athlete) […]

WOD — July 10, 2026

CrossFit – Fri, Jul 10 General Warm-up Alternating EMOM 6 minutes 14/10 Calorie Air Bike 15 Kettlebell Swings 20 PVC pipe OHS 3 Rounds for time (Time) 7 Squat Snatches 115/75lbs 14/10 Calorie Air Bike* 7 Bar Muscle Ups 14/10 Calorie Air Bike* *Athletes may run 200m for one or both of the Air Bike […]

WOD — July 9, 2026

CrossFit – Thu, Jul 9 General Warm-up AMRAP 5 minutes in a team of 3 Waterfall Style 12/10 Calorie Row 6 Burpees Plank hold until partner behind catches up AMRAP 1:30 x 5 (5 Rounds for reps) 10 Bench Press 135/95lbs Max Calorie Row Rest 3:00 Score = Total Row Calories *Work in a team […]

WOD — July 8, 2026

CrossFit – Wed, Jul 8 General Warm-up 3 Rounds 1:30 Machine 10 Russian Kettlebell Swings 10 Squats Back Squat (“Back Squat 9 reps @ 50% 1RM 7 reps @ 60% 1RM 5 reps @ 70% 1RM 3 reps @ 80% 1RM 1 max rep set at 80% 1RM Slowly bike 500-1,000m between sets for rest […]

WOD — July 7, 2026

CrossFit – Tue, Jul 7 General Warm-up AMRAP 5 minutes Run 100m 5 Abmat situps 10 Wall Facing Hold Shoulder Taps or Plank Shoulder taps AMRAP 16 minutes (AMRAP – Rounds and Reps) 30′ Handstand Walk 9 Toes to Bar 300m Run Feel: Cardio Pace: Sustain Target Score: 5+ rounds Firebreather Score: 7+ rounds Deadlift […]

WOD — July 6, 2026

CrossFit – Mon, Jul 6 General Warm-up 400m Run Then 3 rounds of: 10 Plate Ground to Overhead 8 Ring Rows 4 Burpees Strength (6 Rounds for reps) 6 Rounds 8 Unbroken Strict Pull ups Rest 2:00 between sets *Add band assistance as needed to maintain unbroken *Rounds 1 & 4: Double overhand grip Rounds […]

WOD — July 5, 2026

CrossFit – Sun, Jul 5 General Warm-up 400m Jog 20 Kickstand Deadlifts (10/side) 20 Cossack Squats 20 Leg Swings (10/side) 20 Plank to Push Up AMRAP 6 Minutes 200m Run 4 Burpees 4 Get Overs 4 Russian KB Swings 4 KB Goblet Squats AMRAP 28 Minutes (AMRAP – Rounds and Reps) 200m Run 15 Russian […]