Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.
Today's WOD
WOD: Wednesday, March 11th, 2026 (Burpee Day 44)
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Pigeon Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 Meter Run
- 3 Hang Squat Cleans (ascending weights)
- 3 QUALITY Wall Balls (at workout weight)
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Workout: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)
Rounds 1 and 4:
- 300 Meter Run
- 7 Hang Squat Cleans (155/105)
-in remaining time complete:
- Max Wall Balls (20/14)
Rounds 2 and 3:
- 300 Meter Run
- 7 Hang Squat Cleans (155/105)
-in remaining time complete:
- Max Box Jump Overs (24”/20”)
*CRX: 5 Hang Squat Cleans (185/115)
*Four Scores:
- Total # of max reps completed for each round
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Cardio Option: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)
Rounds 1 and 4:
- 300 Meter Run
- 12 Atomic Sit Ups (25/15)
-in remaining time complete:
- Max Wall Balls (20/14)
Rounds 2 and 3:
- 300 Meter Run
- 12 Atomic Sit Ups (25/15)
-in remaining time complete:
- Max Box Jump Overs (24”/20”)
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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