WOD — July 4, 2026

CrossFit – Sat, Jul 4 General Warm-up With a Partner 500m Run or 3:00 Machine 20 Box Step Ups each Then accumulate each: 1:00 Farmer’s Hold 1:00 Sandbag bearhug Hold With a partner for time, splitting work anyhow: (Time) 100 Calorie Machine 1,000m Farmer’s Carry 70s/50s 100 Box Jumps 30/24″ 1,000m Sandbag Carry 150/100lbs One […]

WOD — July 3, 2026

CrossFit – Fri, Jul 3 General Warm-up 3 Rounds :20 Burpees :10 Rest :20 Walking Lunge Steps :10 Rest :20 Machine :10 Rest 5 rounds for time (Time) 10 DB Facing Burpees 16 Walking Lunges* 50s/35s 10 DB Facing Burpees Alternate full rounds with a partner until both athletes complete 5 rounds. *Lunge Variants Rd […]

WOD — July 2, 2026

CrossFit – Thu, Jul 2 General Warm-up Alternating Movement EMOM 6 minutes (2 rotations) 10 Ring Rows + Bar Hang in time remaining 10 Sit Ups + Hollow Hold in time remaining 2 Wall Walks + Wall Facing Hold in time remaining EMOM 20 Minutes (5 times per movement) (Checkmark) – :45 of Strict Pull […]

WOD — July 1, 2026

CrossFit – Wed, Jul 1 General Warm-up 3:00 Bike Then, 3 rounds of: 15 Squat Reps 10 Push Reps “Reps” Movements (Round 1 > 2 > 3) Squats: Air Squat > Medball front squat > wallballs “Push”: Easy push ups > bench dips > 5 ring dip negatives 4 rounds for time (Time) 15 Ring […]

WOD — June 30, 2026

CrossFit – Tue, Jun 30 General Warm-up AMRAP 5 Minutes Row 40/32 Calories Then in time remaining Max Handstand Hold* *Every break perform 8 Plate Ground to Overhead Shoulder Press (“Strict Press 8-8-8-8 Rest 2:00 between sets Start at 60-70% 1RM and adjust weight up/down as desired. “) AMRAP 5 Minutes (Calories) Row 40/32 Calories […]

WOD — June 29, 2026

CrossFit – Mon, Jun 29 General Warm-up 200m Run 2:00 Banded Glute Activation Steps -Then- 2 Rounds 100m run (50m x 2) 12 Squats 12 Russian Kettlebell Swings 5 rounds, each for time (5 Rounds for reps) 4 Back Squats @ 70-75%+ Run 200m (50m x 4) Start at 70-75% 1RM and adjust weight as […]

WOD — June 28, 2026

CrossFit – Sun, Jun 28 General Warm-up 400m Jog 20 Calf Raises 20 Tib Raises 10 Leg Swings / side 50m High Knees 50m Butt Kickers 100m Skipping 15 Med Ball Squats 1 50m Shuttle 15 Med Ball Thrusters 1 50m Shuttle 15 Wall Balls 1 50m Shuttle 15 Wall Balls AMRAP 22 minutes (AMRAP […]

WOD — June 27, 2026

CrossFit – Sat, Jun 27 General Warm-up Alternate Full Rounds with a partner 3 Rounds :20 Air Bike 10 Plate Ground to Overhead 25/15lbs :10 Air Bike 10 Rounds for time, alternating full rounds with a partner (5 each) (Time) 14/11 Calorie Air Bike 4 Squat Snatches 155/105lbs 14/11 Calorie Air Bike Feel: Gas Pace: […]

WOD — June 26, 2026

CrossFit – Fri, Jun 26 General Warm-up 3 Rounds :20 Burpees :10 Rest :20 Box Step Ups :10 Rest :20 Alternating Dumbbell Hang Clean and Jerks :10 Rest AMRAP 2 minutes x 6 (6 Rounds for reps) 15 Burpee Box Jumps 24/20″ Max Split Jerks 115/75lbs* Rest 2:00 between AMRAPs *Barbell comes from the floor, […]

WOD — June 25, 2026

CrossFit – Thu, Jun 25 General Warm-up Alternating Movement EMOM 6 minutes (2 rotations) 200m Run (150 scaled) 10 Hanging Knee Raises 10 Medball Squat Cleans For time (Time) 300m Run 3 Rope Climbs 300m Run 9 Squat Cleans 185/125lbs Feel: Gas Pace: Reach Target Score: Sub 7 minutes Firebreather: Sub 5 minutes 10 min […]