Saturday 300526
CrossFit W.O.D Stength: Narrow Grip Bench Press 10-10-10-8-8-8 Metcon: 3 R.F.T: 20 Box Jumps #60/50cm 400m Run 20 DB Snatch #1x22.5/15kg
Friday 290526
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: E02:00MOMx6 Rounds, Alt: 1.) 15\12 Cals Row **Into Max Wall Ball Shots #10/6kg For The Remaining. 2.)15 Dual DB Hang Squat Cleans #2x22.5/15kg **Into Max Bar Muscle Ups For The Remaining. **01:
Thursday 280526
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-6-6 Metcon: 15-12-9 Thrusters #43/30kg Toes To Bars CrossFit Endurance E05:00MOMx6 Alt. Rounds: 1.)500\400m Row 10 2KB Thrusters #2x16/12kg *Into Max Distance Burpee Broad Jumps 2.)1000\800m bike 10 2KB Hang C&J *Into
Wednesday 270526
CrossFit W.O.D Strengh: Bent Over Rows 6-6-4-4-4 Metcon: 10:00 Min AMRAP: 2 WallWalks 4 Burpees to Target 6 RKBS #32/24kg CrossFit Strength Part A: Good Mornings 7-7-6-6-5-5 Part B: 3 Supersets: 5 Weighted Chin Ups 8\8 Front Foot Elevated Split Squats Part C: 2 Rounds
Tuesday 260526
CrossFit W.O.D Strength: E01:30x10 Sets: 1 Squat Snatch Metcon: 18:00 Min AMRAP, IGUG: 15\12 Cals Row 8 Lateral Burpees Over the Bars 4 STOH #60/43kg *When Partner A Works, Parner B Performs Max Time Plank Hold. CrossFit Endurance For Time: 50 Sit-Ups 40 Plate
Monday 250526
CrossFit W.O.D Hero W.O.D "Murph" For Time: 1 Mile Run 100 Pull ups 200 Push Ups 300 Air Squats 1 Mile Run *Split Howeveer Rx: 10/6kg Vest CrossFit Gymnastics Skill: Kipping Ring Muscle Up -Hollow+Arch -Kipping -Transition -Kipping Dip
Sunday 240526
CrossFit W.O.D Strength: Back Squats 3-3-3-2-2-2 Metcon: 16:00 Min EMOM: 1.)Cals Row\Bike 2.)V-Ups 3.)HSPU 4.) Double Unders CrossFit Strength Part A: Front Squats 15:00 Min Build Up to a Heavy 2 Reps Part B: E04:00MOMx3 Rounds: 8\8 Half Kneeling KB
Saturday 230526
CrossFit W.O.D Strength: Hang Power Cleans 6X3 Metcon: RFA 2026 Qualifiers Workout 2: For Time: 00:00-09:00 80 Wallball Shots #10/6kg 80/64 Cals Row 09:00-15:00 Build Up for a heavy 2 Front Squats From Floor
Friday 220526
CrossFit W.O.D Strength: 5 Supersets: 5 Weighted Ring Dips 5\5 Weighted Box Step Downs @5111 Metcon: 18:00 Min AMRAP: 400m Run 20 KB SDHP #1x32/24kg 10 Burpee Box Jumps #60/50cm
Thursday 210526
CrossFit W.O.D Strength: Romanian Deadlifts 4x6 5\5 KB 1ARM 1 legged around The World after each set Metcon: 08:00 Min AMRAP: 12/9 Cals Bike 10 Push Ups 15 Alt.DB Snatches #22.5/15kg Rest 02:00 Min 08:00 Min AMRAP: 15/12 Cals
Wednesday 200526
CrossFit W.O.D Strength: Tempo OverHead Squats 5x3 @32X1 Metcon: For Time: 30 Hang Power Snatch #43/30kg 800m Run 30 OverHead Squats CrossFit Strength Part 1: Tempo Strict Press 5x4 @1141 Part 2: E03:00MOMx4 Rounds: 8\8 1KB Single legged Romanian Deadlifts Into Max Reps Elevated Feet
Tuesday 190525
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: 24:00 Min AMRAP: 48 Double Unders 24 KB Swings #24/16kg 12 Pull Ups CrossFit Endurance 40:00 Min AMRAP: 60 Double Unders 30 Sit Ups 20 Push Ups 10 Pull Ups Every 04:00 Min, Including 00:00: