WOD – Anywhere Fit

Thursday 7/30

WARM UP

3 rounds:

10 hollow rocks

10 kip swings

10 PVC snatch grip push press + OH squat

10 muscle snatch

SKILL

EMOM 10:00:

1 snatch

*Build to heavy

WORKOUT OF THE DAY

“Hopper 2026”

3 rounds for time:

21 toes to bar

7 power snatch

7 hang snatch

7 squat snatch

RX: (95/65)

55+: (75/55)

Lv2: (95/65) unbroken sets

*12:00 time cap.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

5:00 AMRAP:

10 box jumps

10 push ups

10 abmat situps

-1:00 rest-

5:00 AMRAP:

10 alternating step ups

10 meter bear crawl

10 hollow rocks

*Score total reps completed.

Wednesday 7/29

WARM UP

500 meter row

500 meter ski

3 rounds:

10 GSITW

10 cat and cow

1:00 child’s pose

SKILL

N/A

WORKOUT OF THE DAY

“Machine 7200m”

3600 meter row

3600 meter ski

*30:00 time cap.

Tuesday 7/28

WARM UP

3 rounds:

10 meter toy soldiers

10 meter walking lunges

10 piked push ups

10 calorie bike

SKILL

10:00 handstand skills

-pirouettes

-freestanding HSPU

-press to handstand on paralettes

WORKOUT OF THE DAY

“Echo Thruster”

21-18-15

Calorie Echo/Assault bike

Thrusters

RX: (95/65) (115/75) (135/95)

*Coach athletes to pick a smart pace on the bike and thrusters. Athletes should add weight each round using only 1 bar. 15:00 time cap.

Foundations(X)

SKILL

Wall balls

5 x 10 unbroken

WORKOUT

20:00 Helen AMRAP:

400 meter run

21 kb swings

12 pull ups

RX: (24kg/16kg)

*Score total reps completed.

Monday 7/27

WARM UP

5:00 machine of choice

10:00 roll and stretch

SKILL

N/A

WORKOUT OF THE DAY

“CrossFit Total”

Establish 1RM

Back squat

Strict press

Deadlift

*Allot 20:00 for back squat, 10:00 for strict press, and 15:00 for deadlift.

Sunday 7/26

TBD

Saturday 7/25

WARM UP

3 rounds:

10 push ups

10 meter broad jump

10 meter walking lunge with twist

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOM 20:00:

1) 5 strict press

2) 10 box jump overs

3) 15 floor press

4) 20 alternating Cossack squats

RX: (135/95) (24/20)

55+: (95/65) (24/20)