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: […]
WOD — August 13, 2026
CrossFit – Thu, Aug 13 General Warm-up 3 Rounds 1:00 Machine or 200m Run 6 Skater Hops 12 Dumbbell Push Press (Light and fast reps) Every 3 minutes for 24 Minutes (8 rounds) (8 Rounds for reps) 1 Split Jerk + 6/6 MB Rotational Throw MB Throw should be hard, fast and intentional Extra Credit […]
WOD — August 12, 2026
CrossFit – Wed, Aug 12 General Warm-up 1:00 Spider-Man Lunges 1:00 Inchworm walk outs 2:00 Row Then 8 rds :20 on :10 off Jump Rope Variants Single unders S-leg Singles X Over Singles Double Under Practice 8 rounds for time: (8 Rounds for reps) 50 Double Unders Row 300/250m Rest 1:00 *Reverse the order of […]
WOD — August 11, 2026
CrossFit – Tue, Aug 11 General Warm-up AMRAP 5 minutes :30 Machine or 100m Run 6 Ring Rows 6 Lighter than WOD weight Kettlebell Swings :10 Handstand Hold Nate (AMRAP – Rounds & Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood) In honor of Chief Petty Officer Nate […]
WOD — August 10, 2026
CrossFit – Mon, Aug 10 General Warm-up 3 Rounds 1:30 Machine 10 Russian Kettlebell Swings 10 Squats Back Squat (A) Warm Up, resting 1-2 minutes between sets (5-6 minutes to complete) 10 reps @ empty bar 8 reps @ 30% 5 reps @ 40% 5 reps @ 50% B) then, Every 3 minutes: 5 reps […]
WOD — August 9, 2026
CrossFit – Sun, Aug 9 General Warm-up :30 Arms Only Rowing :30 Arms and Body Rowing 1:00 1/2 Slide Rowing 1:00 Regular Rowing 25m Skipping 25m High Knees 25m Butt Kickers 25m Open/Close the Gate 2 Rounds 300m Run 12 SL-RDL 12 Hang DB Snatch (warm up weight) 400m Row For Time (Time) 2k Run […]
WOD — August 8, 2026
CrossFit – Sat, Aug 8 General Warm-up 3 rounds per partner, alternating full rounds 10 Kettlebell Swings 5 Burpees 10 Kettlebell Swings For total time, alternate full rounds with a partner: (Time) 12 Rounds (6 each) 5 Wall Walks 6 Power Cleans 185/125lbs Then, after 12 rounds: 8 Rounds (4 each) 100′ Bear Crawl 9 […]
WOD — August 7, 2026
CrossFit – Fri, Aug 7 General Warm-up Alternating EMOM 6 minutes (twice each) :45 Machine :45 Air Squat > Med Ball Squats :45 BW Box Step Overs On an 18 minute clock (Weight) From 0:00-10:00 AMRAP 10 Wallballs 20/14lbs 10 Medball Step Overs 24/20″ 20 Wallballs 20/14lbs 20 Medball Step Overs 24/20″ 30 Wallballs 20/14lbs […]
WOD — August 6, 2026
CrossFit – Thu, Aug 6 General Warm-up AMRAP 6 minutes 8/6 Calorie Air Bike 6 Kip Swings 6 Plate Ground to Overhead AMRAP 18 minutes (AMRAP – Rounds & Reps) 18/15 Calorie Air Bike 12 Toes to Bar 6 Shoulder to Overhead 165/115lbs Rest 1:00 Feel: Gas Pace: Sustain Target Score: 5+ Rounds Firebreather Score: […]