2026-04-08

WOD (from Crossfit main site 2026-04-06) 800m run 60 deadlifts (135/95) 60 pull-ups 800m run Time: 20:49 (135#) Divided into 10 rounds (8 x 200m run and 10 x 6 pull-ups and deadlifts)

2026-04-06

Strength 16 reps x 3 rounds db bent over pull narrow grip 30# each arm back flys (12# db) alt gorilla row WOD 8 rounds 18 kb swings 9/6 cal echo bike 1 min rest Time: 17:51 (44# kb, 9 cal echo bike)

2026-04-03

WOD “The Longest Mile” 4 Rounds for Time 10 Burpees | Box Jumps | Pop Downs | Jumping Jacks 100 meter Run 10 Air Squats | Wall Balls | Lunges | kb deadlift (44/35) 100 meter Run 10 Push-Ups | Pull-ups | kb swings | kb row per arm 100 …

2026-04-02

Strength 5 sets 10 GHD 5 strict press 1 set 75#, 4 sets 85# WOD 5 x 3 min AMRAP 5 thrusters (75#) 5 pull-ups 10 double unders Total: 11 rounds

2026-04-01

2.41 mile walk w/ Kat and Owen Time: 47:10 (19:30 average pace per mile, 322 calories, 85 bpm)