CrossFit Wallingford

We are an official CrossFit box. Our goal is to get you physically fit for any situation. Fitness Without Limits

[CrossFit Wallingford @CFWallingford]

Friday
06/05/26
Boulder Shoulder:
3 sets:
7 DB front raises
7 DB side raises
7 DB rear raises
*10 banded pull aparts

Strength:
Power cleans
Review and find workout weight

WOD:
“Island Hopper”
11 minute amrap:
100m run
7 burpees over the bar
5 power cleans (135/95)

[CrossFit Wallingford @CFWallingford]

Thursday
06/04/26
Strength
Back squats
5 sets x 3 reps (85%)

WOD:
“Quick Draw”
40/32 cal bike
20 front squats (135/95)
-2 min rest-
30/24 cal bike
15 front squats
-1 min rest-on
20/16 cal bike
10 front squats
*18 min cap
Score: total time including rest

[CrossFit Wallingford @CFWallingford]

Wednesday
06/03/26
Strength:
Strict press
8 min EMOM:
2 strict press (80%)

WOD:
“Gridlock”
5 rounds:
500-750-1000-750-500
Row
40-60-80-60-40
Double unders
20 push ups
*30 min cap
*Women meters: 450-675-900

[CrossFit Wallingford @CFWallingford]

Tuesday
06/02/26
Grunt Work:
3 rounds:
8 weighted box step ups
8 Bicep curls
8 ring rows
8 toes to bar or knee raises

Strength:
Deadlifts
3 sets x 5 reps (80%)

WOD:
“Bermuda Triangle “
200-300-400-300-200
Run
10-20-30-20-10
alternating DB snatches (50/35)
*18 min cap

[CrossFit Wallingford @CFWallingford]

“SUMMER BLITZ"
The workout is simple, but not easy:
SUMMER BLITZ
⏱️ 1 Min Max Strict Pull-Ups
⚪ 1 Min Rest
⏱️ 1 Min Max Sit-Up to Squat
⚪ 1 Min Rest
⏱️ 1 Min Max Push-Ups
The Rules & The Prize:
✅ Total Reps = Your Score. Write it on the whiteboard!
✅ Strict Movements Only:

[CrossFit Wallingford @CFWallingford]

Monday
06/01/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

WOD:
“No Diggity”
3 rounds:
30/24 cal bike
12 strict pull ups
30/24 cal bike
12 DB snatches (55/40)
*30 min cap

[CrossFit Wallingford @CFWallingford]

Friday
05/29/26
Conditioning:
Run, bike, row or ski
8 rounds:
:30 work
:30 rest

Strength:
Back Squat
A.) 3 sets x 5 reps (85%)

B.) 1 drop set (50%)
Max reps (12-20 reps)

WOD:
“Send Off”
15 thrusters (135/95)
25/20 cal row
12 thruster
25/20 cal row
9 thruster
25/20 cal row

[CrossFit Wallingford @CFWallingford]

Thursday
05/28/26
WOD:
“Pec Deck”
200m run
10 push ups
400m run
20 push ups
600m run
30 push ups
800m run
40 push ups
1000m run
50 push ups
*30 min cap

[CrossFit Wallingford @CFWallingford]

Wednesday
05/27/26
WOD:
“Pipe Down”
30 toes to bar
30 double DB power cleans (50/35)
30/24 cal bike
20 toes to bar
20 double DB power cleans
20/16 cal bike
10 toes to bar
10 double DB power cleans
10/8 cal bike
*20 min cap

[CrossFit Wallingford @CFWallingford]

Tuesday
05/26/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Strength:
Bench press
A.) 3 sets x 5 reps (85%)

B.) 1 drop set (50%)
Max reps 12-20 reps

WOD:
“Push To Start”
12 min amrap:
9 push press (95/65)
6 burpees
30 double unders

[CrossFit Wallingford @CFWallingford]

Monday
05/25/26
Memorial Day

“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Scale:
“Half Murph”
800m run
50 pull ups
100 push ups
150 air squats
800m run

“Quarter Murph”
400m run
25 pull ups
50 push ups
75 air squats
400m run

[CrossFit Wallingford @CFWallingford]

Friday
05/22/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Grunt Work:

WOD:
“Do Your Part”
[On the 0:00]
30-20-10
Deadlifts (185/135)
15-10-5
Lateral burpee over bar

[On the 10:00]
30-20-10
Cal row
15-10-5
Lateral burpees over rower

[CrossFit Wallingford @CFWallingford]

Thursday
05/21/26
Strength:
Hang power cleans
On the 1:30 x5
3 hang power cleans
*increase weight as you go

WOD:
“7 Deadly Shins”
28 min AMRAP:
7 hang power cleans (95/65)
14 box jumps (24/20)
7 toes to bar
14/10 cal bike
Score: rounds

[CrossFit Wallingford @CFWallingford]

Wednesday
05/20/26
Body Armor:
2 min. Bike, Row, Ski or Run

Strength:
Back squats
A.) 3 sets x 5 reps (80%)

B.) 1 drop set Max reps (50%)
12-20 reps

WOD:
“No Pull”
5 rounds:
15/12 cal row
5 front squats (185/135)
10 strict pull ups
*18 min cap

[CrossFit Wallingford @CFWallingford]

Tuesday
05/19/26
Core:
50 sit ups
50 hanging knee raises
1 min plank

Strength:
Power snatch
*find workout weight

WOD:
“Fever Pitch”
6 rounds:
2 minutes of work
1 minute rest
200m run
Max power snatch (135/95)
Score: snatch reps

[CrossFit Wallingford @CFWallingford]

Monday
05/18/26
Strength:
Bench Press
A.) 3 sets x 5 reps (80%)

B.) 1 drop set (50%)
12-15 reps

WOD:
“Vice Grip”
Buy In : 50 sit ups
3 rounds:
10 single DB push press (R)
100m suitcase carry (R)
10 single DB push press (L)
100m suitcase carry (L)
Cash Out: 50 sit ups

[CrossFit Wallingford @CFWallingford]

Friday
05/15/26
WOD:
“Buy One Get Two Free”
5 rounds:
2 min amrap:
20 double DB bench press (50/35)
Max Cal bike in remaining time

2 min amrap:
30 abmat sit ups
Max cal bike in remaining time

2 min amrap:
50 double unders
Max cal bike in remaining time

[CrossFit Wallingford @CFWallingford]

Thursday
05/14/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility

Strength:
Deadlifts
*find workout weight

WOD:
“Fair & Square”
9 rounds:
5 burpee box jumps (24/20)
5 deadlifts (225/155)
12 min cap

[CrossFit Wallingford @CFWallingford]

Wednesday
05/13/26
Strength:
Bench Press:
A.) 3 sets x 5 reps (80%)

B.) 1 drop set 12-15 reps (50%)

WOD:
“The Combine”
15-12-9
Toes to bar
Cal bike
Directly Into…
15-12-9
Double DB hang snatch (35/25)
Cal bike
*Womens Cals: 12-9-6
*time cap 15 minutes