WOD — April 1, 2026

CrossFit – Wed, Apr 1 General Warm-up Rotating Stations Every :30 on a 5 minute clock Station 1: Row, Ski, or Echo/Assault Bike Station 2: Ring Row with tempo negative Station 3: Hollow Hold or Bent knee L-Sit Skill/Strength (4 Rounds for reps) Choose 1 of the following: Every 2 minutes for 8 minutes 10 […]

WOD — March 31, 2026

CrossFit – Tue, Mar 31 General Warm-up 200m Jog 5 Burpees 20 Box Step Overs 200m Jog 5 Burpees 15 Box Jumps (shorter box) 200m Jog 10 Burpee Box Jump Overs 200m Run 3 Rounds for time (Time) 12 Burpee Box Jump Overs 24/20″ 400m Run 9 Burpee Box Jump Overs 24/20″ 400m Run 6 […]

WOD — March 30, 2026

CrossFit – Mon, Mar 30 General Warm-up 3 Rounds 1:00 Machine or 200m Jog 10 Plate Ground to Overhead 3 Vertical Leaps Squat Snatch (“Squat Snatch 3-3-3-3-3-3 Rest 2-4 minutes between sets Drop and reset between all reps. Start around 70-75%1RM and build AHAP across sets”)

WOD — March 28, 2026

CrossFit – Sat, Mar 28 General Warm-up Waterfall style in your team of 3 on a 5 minute clock 12/10 Calorie Row or Ski 9 Push Ups + Plank hold (Knees if needed) 9 Air Squats + Squat hold Rotate when row/ski is done EMOM 3:00 Alternating Movements until 4000m are completed (Time) – Ski […]

WOD — March 27, 2026

CrossFit – Fri, Mar 27 General Warm-up 300m Jog 10 Lunge and Reach Steps :30 Bar Hang 100m Single KB OH Waiter Walk (50m per arm) :30 Hanging L-Sit Hold 10 S-arm OH Walking Lunges (5/side) 300m Jog 6 Rounds for time (6 Rounds for reps) Run 300m 10 Double Kettlebell Overhead Walking Lunges 35s/26s […]

WOD — March 26, 2026

CrossFit – Thu, Mar 26 General Warm-up 4:00 Machine of Choice *Every Minute perform 3 Kettlebell Hang Clean and Push Press per side Clean and Jerk (In 15 Minutes Find a 1RM Heavy Power Clean + Push Jerk) Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the Bar […]

WOD — March 25, 2026

CrossFit – Wed, Mar 25 General Warm-up AMRAP 5 minutes 150/125m Row 6 Burpee Step Overs 6 Single Dumbbell Deadlifts (DB Between legs) AMRAP 14 minutes (AMRAP – Rounds and Reps) 7/5 Muscle Ups 14 Box Jump Overs 24/20″ 21 Dumbbell Snatches 50/35lbs Feel: Muscle Overload/Gas Pacing: Sustain Target Score: 3+ Rounds Firebreather: 4+ Rounds […]

WOD — March 24, 2026

CrossFit – Tue, Mar 24 General Warm-up 1:00 Row 10 Spiderman Lunges 10 Air Squats :45 Row 10 Kettlebell Swings 10 Goblet Squats :30 Row 10 Empty Bar Back Squats AMRAP 2:00 x 5 (5 Rounds for reps) 3 Back Squats* @75-85% 1RM Max Calorie Row in time remaining Rest 2:00 2 Scores: Heaviest Back […]

WOD — March 23, 2026

CrossFit – Mon, Mar 23 General Warm-up EMOM 9 minutes, rotating movements (3 each) Machine Inchworm + Push Up Bear Hug Sandbag Hold/Walk Perform :45 on, then :15 to rest/transition 6 rounds for time (Time) Machine* 3 Wall Walks 150ft Sandbag Carry** 150/100lbs (3x50ft Shuttle Lengths) *Machine Menu: – 400/360m Row or Ski – 800/720m […]

WOD — March 21, 2026

CrossFit – Sat, Mar 21 General Warm-up 4 Rounds :20 Jump Rope :10 Rest :20 Kettlebell Swings :10 Rest -Then- 16 Light or unweighted Turkish Get Ups split (Coach teach 1st) AMRAP 22 Minutes (AMRAP – Rounds and Reps) A1: 100 Double Unders A2: 30 Power Cleans 95/65lbs A2: 100 Double Unders A1: 30 Power […]