CrossFit Wallingford

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

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