CrossFit Wallingford

Friday
07/10/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
Run, row, ski or bike
8 rounds:
:40 sec work
:20 sec rest

Strength:
Front squats
3 sets x 3 reps (70%)

WOD:
“Blackout”
5 rounds:
12/10 cal bike
12 double DB hang sn**ch (35/25)
15 min cap

CFW Fitness Track:
Bike: 12/10 cal ski, 15/12 cal row, 200m run, 15 burpees

Sn**ch: lower weight, barbell 75/55, KB swings

CFW Competition Track:
5 rounds:
12/10 cal bike
12 power sn**ches (95/65)
10 min cap
**ch

Monday
07/06/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Strength:
Push press
5 sets x 10-8-6-4-2reps
*increase weight if you can 65%-70%-75%-80%-85%

WOD:
“Boomerang”
1000/900m row
50 box jumps (24/20)
30 toes to bar
800m run
30 toes to bar
50 box jumps
1000/900m row
*30 min cap

CFW Fitness Track:
Row: 800/720m ski, 50/40 cal bike, 800m run

Box jumps: lower box, step ups, 100 air squats or 100 lunges

Toes to bar: lower reps, V-Ups, MB sit ups, hanging knee raises, leg raises

CFW Competition Track:
1000/900m row
50 box jump overs (24/20)
10 bar muscle ups
800m run
10 bar muscle ups
50 box jump overs
1000/900m row
*30 min cap