CrossFit Wallingford

Wednesday
07/01/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
run, row, bike or ski
10 rounds:
:20 sec sprint
:40 sec rest

Strength:
Deadlifts
3 sets x 3 reps (85-95%)
*2 broad jumps

WOD:
“Road Rash”
3 rounds:
20 front rack reverse lunges (95/65)
40 MB sit ups
15/12 cal row
*18 min cap

CFW Fitness Track:
Lunges: lower weight, DB, no weight

Sit ups: lower reps

Row: 12/10 cal bike, 200m run, 12/10 cal ski

CFW Competition Track:
3 rounds:
20 OH walking lunges (95/65)
20 GHD dit ups
15/12 cal row
*15 min cap
**ch

Tuesday
06/30/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Upper Body Accessory:
8 min EMOM:
8 double DB bicep curls
Directly Into
8 min EMOM:
8 Z-press (sitting on the floor)

WOD:
“Chainsaw”
3 rounds:
12 power cleans (115/85)
40 double unders
400m run
8 power cleans
20 double unders
200m run
*2 min rest between rounds
*25 min cap

CFW Fitness Track:
Power cleans: lower weight, KB swings, DB, deadlifts

Double unders: reduce reps, 60/30 singles, plate hops, lateral skater hops, 8/4 burpees

Run: 400m: 500/450m row, 25/20 cal bike, 30 burpees.
200m: 250/225m row, 12/10 cal bike, 15 burpees

CFW Competition Track:
3 rounds:
12 clean and jerks (135/95)
40 double unders
400m run
8 clean and jerks
20 double unders
200m run
*2 min rest between rounds
*25 min cap
**ch

Monday
06/29/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
Bike, Run, Ski or Row
10 sets:
:30 sec work
:30 sec rest

Strength:
Bench Press
3 sets x 3 reps (85-90%)
5 Med ball chest passes

WOD:
“Loose Cannon”
100 push ups
100/80 cal bike
*partition however you’d like
*18 time cap

CFW Fitness Track:
Push ups: off box or bench, DB floor press or bench press, barbell bench press

Bike: 10 min cap, 120/96 cal row, 100/80 ski, 1 mile run

CFW Competition Track:
30 wall walks
100/80 cal bike
*partition however you’d like
*15 time cap
**ch

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

Conditioning:
Run, Row, Bike, Ski or jump rope
4-3-2-1 minutes (7-8 effort)
:30 between (1-2 effort)
*Athlete is moving the entire time

Strength:
Deadlifts
3 sets x4 reps (75-85%)
2 broad jumps between sets

WOD:
“Nitro”
3 rounds:
20 single DB hang sn**ches (50/35)
20/16 cal row
*12 min cap

CFW Fitness Track:
DB hang sn**ch: reduce weight, barbell 75/55, plate to overhead, KB swings

Row: 1:30-1:45 time cap, 16/13 ski or bike, 300m run, 20 burpees

CFW Competition Track:
3 rounds:
20 single DB hang sn**ches (75/50)
20/16 cal row
*10 min cap
**ch

Thursday:
06/25/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Grunt Work:
3 sets:
16 double DB box step ups
16 weighted sit ups(MB or DB)
24 banded straight arm lat pull downs

WOD:
“Go Long”
50 goblet squats (50/35)
400m run
21 strict pull ups
800m run
21 strict pull ups
400m run
50 goblet squats
*25 min cap

CFW Fitness Track:
Goblet squats: lower weight or reps, lunges, 100 air squats

Strict pull ups: reduce reps, banded, jumping, kipping, ring rows

Run: 400m: 500/45m row, 25/20 cal bike, 400/360m ski, 30 burpees
800m: 1000/900m row, 50/40 cal bike, 800/720m ski, 60 burpees

CFW Competition Track:
50 pistols
400m run
15 bar muscle ups
800m run
15 bar muscle ups
400m run
50 pistols
*25 min cap
**ch

Wednesday
06/24/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Bulletproof Shoulders:
4 sets:
8 seated DB Arnold press
12 chest flys

Strength:
Back squats:
3 sets x 4 reps (75-85%)
:20 sec rest
3 jump squats with DB’s (light)

WOD:
“High Tide”
2 min amrap:
12 push press (95/65)
Calorie row in remaining time

2 min amrap:
12 push press
9 front squats
Calorie row in remaining time

2 min amrap:
12 push press
9 front squats
6 thruster
Calorie row in remaining time

2 min amrap:
12 push press
9 front squats
Calorie row in remaining time

2 min amrap:
12 push press
Calorie row in remaining time

CFW Fitness Track:
Push press: lower weight, DB

Front squats: lower weight, goblet squats, 18 air squats, back squats

Thruster: lower weight, DB, thruster with MB, wallballs

Row: bike, ski, double unders, run

CFW Competition Track:
Weight: 115/85

Tuesday
06/23/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Grunt Work:
4 sets:
100’ OH single DB walk
20 DB row (10 ea)
15 sit up
*50m left handed 50m tight handed

WOD:
“Olaf”
4 min amrap x4 Rounds:
8 hang power cleans (135/95)
12 box jumps (24/20)
16/14 cal bike
*Rest 4 minutes between amraps
*pick up where you left off

CFW Fitness Track:
Hang power cleans: lower reps or weight, use DB, KB swings

Box jumps: lower box, step ups, jump to a plate, 24 air squats, jump squats or reverse lunges

Bike: 20/16 cal row, 16/14 ski, 200m run it should be around 1:30 time cap

CFW Competition Track:
Weight: 165/115
**ch

Monday
06/22/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning: [Athlete Choice]
2 rounds of either:
Run or Row
Run: 600m, 400m, 200m
Or
Row: 750m, 500m, 250m

*1 min rest between efforts
*20 min cap

Strength:
Bench press
3 sets x 4 reps (75-85%)
:20 sec then 3 MB chest passes

WOD:
“Kicking & Screaming”
12 min amrap:
12 toes to bar
12 alternating DB sn**ches (55/40)
12 push ups

CFW Fitness Track:
toes to bar: lower reps, hanging knee raises, MB sit ups , leg raises

DB sn**ch: lower reps or weight, plate ground to overhead, DB hang sn**ch, barbell sn**ch 105/75

Push ups: reduce reps, off box or bench, DB floor or bench press, 24 plank shoulder taps

CFW Competition Track:
12 min amrap:
12 toes to bar
8 power sn**ch (135/95)
4 wall walks
**ch