Warm up

3 rounds:
10 cal row
10 box step ups
5 bootstrap squats
5 tempo front squats (light)

Front Squat

5x3
Work up to a heavy set for the day, in the range of 75-85%

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle snatches
5 behind the neck snatch grip push presses
5 overhead squats
5 snatch balances

Snatch

Warm up

2 rounds of:
200m row
5 KBS
5 DB power cleans
5 cal ski or bike

Endurance

Warm up

3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch

Back Rack Lunges

Warm up

3 min cardio of choice performed as 30 sec work, 15 sec rest, with 4 working intervals
Then, 6 min to rotate through:
5/side thoracic extensions
5 KB Turkish situps per side
20 band pullaparts

Warm up

3 rounds of:
12 alternating single leg V-ups
6 hang cleans
12 alternating shoulder taps
6 overhead squats
**Build up on weight throughout

Barbell cycling & Conditioning

Community WOD (EVF360 & Crossfit)

Wodapalooza 2026 Gauntlet remix - teams of 2, 26 min AMReps:
Buy-in
70 ping pong wall balls 20/14 lbs
10 synchro burpees
60 box jumps 24/20 in
10 synchro burpees

Warm up

3 rounds:
10 cal row
10 thrusters (increasing load)
10 cal row
10 alternating lunges

Open 26.3

Warm up

2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks

Clean & Jerk

Warm up

2 rounds of:
200m row
5 KBS
5 box jumps
5 pushups

Endurance