WOD — August 5, 2026

CrossFit – Wed, Aug 5 General Warm-up 25ft Shoo the chicken Stretch + 50m Jog 25ft Toy Soldier Kicks + 50m Jog 25ft High Knees + 50m Jog 25ft Butt Kicks + 50m Jog 50ft Lateral Shuffles x2 400m Run -Then- 3x 100m Runs with increasing intensity *Run 50m easy to moderate then sprint the […]

WOD — August 4, 2026

CrossFit – Tue, Aug 4 General Warm-up 2 rounds 200m Run 10 KB Deadlifts 100m (50m x 2) Suitcase Carry 5 Rounds for time (Time) 6 Turkish Get Ups 35/25lbs 200m Farmer’s Carry 35s/25s (50m x 4) Feel: Cardio / Muscle Overload Pace: Sustain Target Score: 18-24minutes Firebreather Score: Sub 18 minutes Squat Snatch (Squat […]

WOD — August 3, 2026

CrossFit – Mon, Aug 3 General Warm-up 3 Rounds 1:30 Machine 10 Russian Kettlebell Swings 10 Squats Back Squat (“Back Squat 7 reps @ 60% 1RM 5 reps @ 70% 1RM 3 reps @ 80% 1RM 3 reps @ 85% 1RM 1 max rep set at 90% Slowly bike 1,000m between sets for rest Goal […]

WOD — August 2, 2026

CrossFit – Sun, Aug 2 General Warm-up 15 Sprinter Stretch / side 6 Spiderman Lunge + Rotation / side 10 Plank to Push Up 24/18 Cal Air Bike 8 Single Arm Russian KB Swing / side 4 Shuttle Runs 2 Suitcase Carry Shuttles 12/9 Cal Air Bike 8 Single Arm Russian KB Swing / side […]

WOD — August 1, 2026

CrossFit – Sat, Aug 1 General Warm-up With a partner, 3 rounds per athlete: P1: Row 250m + 10 Walking Lunges P2: :45 plank hold + rest until P1 is done Lunge with a single DB in rounds 2-3 *Start one partner on the row and one planking, each athlete does 3 rounds. For Time […]

WOD — July 31, 2026

CrossFit – Fri, Jul 31 General Warm-up 500m Jog or 3:00 Machine -Then- 3 Rounds 10 Box Jumps (shorter than workout) 20 Plank Shoulder Taps 10 Goblet Squats 3 rounds for time (Time) 10 Back Squats 185/125lbs 20 Push Ups 30 Box Jumps 24/20″ Bar taken from the rack. Do not exceed 60% of your […]

WOD — July 30, 2026

CrossFit – Thu, Jul 30 General Warm-up 2:00 Machine Accumulate 1:00 in a Handstand Hold 20 Ring Rows 20 Light Barbell or PVC Pipe Front to Back presses Strength (3 Rounds for reps) Double KB Strict Press 3 sets 1 Max Rep set of Strict Presses Rest 3:00 between sets The rep begins and ends […]

WOD — July 29, 2026

CrossFit – Wed, Jul 29 General Warm-up Alternating Tabata :20 on :10 off for 4 rotations each (4:00 clock) Air Bike Line Facing Burpees AMRAP 2 minutes x 6 (AMRAP – Reps) AMRAP 2 minutes x 3 20/15 Calorie Air Bike Max Line Facing Burpees in remaining time Rest 2:00 between AMRAPs Immediately into AMRAP […]

WOD — July 28, 2026

CrossFit – Tue, Jul 28 General Warm-up AMRAP 5 minutes 100m Run or :30 Machine 8 Russian Kettlebell Swings 8 Ring Rows/ 8 Box or Bench Dips *Alternate from round to round AMRAP 15 Minutes (AMRAP – Rounds & Reps) 1 Strict Muscle Up 1 Deadlift 365/245lbs 2 Strict Muscle Ups 2 Deadlifts 365/245lbs 3 […]

WOD — July 27, 2026

CrossFit – Mon, Jul 27 General Warm-up 20 Hamstring Scoops 20 Deadbugs 20 S-leg Glute bridges -Then- 3 Rounds 200m Run 3 Inchworms + Push Up after each 10 Wallballs Each section for time: (3 Rounds for reps) Run 500 meters Rest 3:00 20 Wall Walks Rest 3:00 40 Thrusters 95/65lbs Record times from each […]