WOD 9.30.2026

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A. For Time and Load CrossFit Service Cup Event 3 On A 18:00 Clock, Perform... Minute 0:00 - 15:00 10 Shuttle Run 15 Clean and Jerk 61/43 10 Shuttle Run 12 Clean and Jerk 10 Shuttle Run 9 Clean and Jerk 10 Shuttle Run 9…

WOD 9.29.2026

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A. For Time and Load 4 Rounds :30 Calorie Row :30 Rest :30 Back Squat @ Bodyweight :30 Rest Then... On An 8:00 Clock, Establish A... 5RM Back Squat B. For Time 21 Box Jumps 30/24" 42 Thrusters 43/29 7:00 Time…

WOD 9.28.2026

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A. Get Strong Every 2:00 x 5 Rounds 3 Deadlift B. For Time AMRAP 10 1 Deadlift 143/102 1 Bar Muscle-up 2 Deadlift 2 Bar Muscle-up 3 Deadlift 3 Bar Muscle-up - Continue To Add +1 Rep To Deadlift and Bar Muscle-up…

WOD 9.27.2026

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A. Partner Workout AMRAP 5: Partner 1: Max Rep Kettlebell Deadlift 2/1.5P Partner 2: Pull-up Bar Deadhang – Only accumulate deadlifts when partner is hanging. – Partners switch as needed. – Use two kettlebells. Rest…

WOD 9.26.2026

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A. Each Round For Time Every 5:00 x 5 Rounds 15 Lateral Burpee-over-Bar 12 Strict Handstand Push-up 9 Squat Snatch 70/47 - Score Is Slowest Round - Share the work any way, one athlete works at a time. Choose bench…

WOD 9.25.2026

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A. For Time "Nasty Girls" 3 Rounds 50 Air Squat 7 Muscle-up 10 Power Clean 61/43 14:00 Time Cap - Compare to September 2, 2025 B. Get Strong On 14:00 Clock, Establish A... Heavy 1-Rep Back Squat - Share…

WOD 9.24.2026

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A. For Time 2000/1800M Row 20 Wall Walk 200 Double Under 1000/900M Row 10 Wall Walk 100 Double Under 25:00 Time Cap - Share the work any way, one athlete works at a time. Choose bench weights each athlete can…

WOD 9.23.2026

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A. For Rounds and Reps 4 x AMRAP 2 / 2:00 Rest 200M Run Max Burpee Box Jump Over (24/20") In Remaining Time B. Get Strong EMOM 12 Weighted Pull-up 4-4-4-4-3-3-3-3-1-1-1-1 - Share the work any way, one athlete…

WOD 9.22.2026

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A. Get Powerful Every 2:00 x 15 Rounds 10/7 Calorie Any Machine 1 Power Clean - Build To A Heavy 1-Rep Power Clean - Share the work any way, one athlete works at a time. Choose bench weights each athlete can handle

WOD 9.21.2026

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A. For Time 5 Rounds 9 Thrusters 43/29 6 Toes-to-Bar 9 Handstand Push-up 6 Toes-to-Bar 10:00 Time Cap B. Get Strong On A 15:00 Clock, Perform... Front Squat 5-5-3-3-3-3-3 - Share the work any way, one athlete…