CrossFit Wallingford

Friday
06/19/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Strength:
Sn**ch complex
On the 1:30 x5 sets:
2 power sn**ches
1 hang power sn**ch
1 OH squat
*60-80% of 1 RM power sn**ch

WOD:
“Bail The Ship”
10 min amrap x3 rounds:
800m run
Directly Into….
Max Rounds:
25 wall balls (20/14)
25/20 cal row
25 sit ups

CFW Fitness Track:
Run: 1000m/900m row, 50/40 ski or bike, 5 min time cap

Wallballs: lower reps or weight, Wallball thruster, no squat wallballs, 40 air squats

Cal row: 2-2:30 time cap, 20/16 bike or ski

Sit ups: reduce reps, hanging knee raises, v ups, hollow rocks

CFW Competition Track:
GHD sit ups **ch

Thursday
06/18/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Gun show:
2 sets:
15 narrow grip barbell curls
10 double DB hammer curls
25 banded triceps pull downs

Strength:
Deadlifts w/ sn**ch grip
3 sets x 5 reps (60-65%)

Power sn**ch
5 sets x 3 reps (60-65%)

WOD:
“Powder Keg”
6 min amrap:
1-2-3-4-5-6….. etc
Power cleans (135/95)
Box jumps (30/24)

CFW Fitness Track:
Power cleans: lower weight, hang power cleans, DB, KB swings

Box jumps: lower height, step ups

CFW Competition Track:

6 min amrap:
1-2-3-4-5-6….. etc
Clean & Jerks (135/95)
Box jumps (30/24)

Wednesday
06/17/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
Run, row, ski, bike or jump rope
8 rounds:
:30 sec work
:30 sec rest

Strength:
Back Squats
3 sets x 5 reps (75-80%)
*20 sec rest then 6 jumping air squats

WOD:
“Triple Bypass”
90 double unders
18 double DB thrusters (50/35)
18 toes to bar
90 double unders
15 double DB thrusters
15 toes to bar
90 double unders
12 double DB thruster
12 toes to bar
*15 min cap

CFW Fitness Track:
DU: reduce reps, 125 singles, plate hops, skater hops, 18 burpees, 1:15 on any machine

Thruster: lower weight or reps, barbell 115/85, wall balls, air squats 36-30-24

Toes to bar: reduce reps, knee raises, sit ups, leg raises

CFW Competition Track:
See Rx
12 min cap
**ch

Tuesday
06/16/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Grunt Work:
3 sets:
50m farmers carry (40/20)
10 DB bent over rows

Posterior Pump:
3 sets:
15 air squats w/ elevated heels
15 glute bridges

WOD:
“Spark Plug”
3 min amrap x5 rounds:
10 deadlifts (155/105)
7 lateral burpees over bar
15/12 cal bike
*rest 3 minutes between
*pick up where you left off

CFW Fitness Track:
Deadlifts: lower weight, use trap bar, reverse lunges or box step ups

Lateral burpees: normal burpees, no push up burpees, push ups, 5 cals on any machine, 15 air squats

Bike: 18/15 cal row, 15/12 ski

CFW Competition Track:
3 min amrap x5 rounds:
10 deadlifts (185/135)
7 lateral burpees over bar
15/12 cal bike
*rest 3 minutes between
*pick up where you left off
**ch

Monday
06/15/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Bulletproof Shoulders:
3 sets x 7 reps
Front raises
Side raises
Rear raises

Strength:
Bench Press
3 sets x 5 reps (75-80%)
20 sec rest between then 3 medicine ball chest passes laying down

WOD:
“Doorbell”
15 min amrap:
5 strict pull-ups
10 deficit push ups (45/25 plates)
15 KB swings (70/55)

CFW Fitness Track:
Strict PU: kipping or butterfly PU, jumping, banded, ring row

Deficit Push ups: normal push, use bench or box, DB bench or floor press

KB swings: lower weight, Russian swings (eye level)

CFW Competition Track:
“Nate”
20 min amrap:
2 ring muscle ups
4 HSPU
8 KB swings (70/55)
**ch

Friday
06/12/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Strength:
Push press
6 min EMOM:
3 push press (70%)

WOD:
“Coast To Coast”
4 rounds:
500/450m row
20 box jumps (24/20)
400m run
20 front rack reverse lunges (75/55)
*30 min cap

CFW Fitness Track:
Row: 24/18 cal bike, 20/15 cal ski

Run: 24/18 cal bike, 20/15 cal ski

Box jumps: lower height, 24 air squats, step ups

Reverse lunges: lower weight, no weight, 24 air squats

CFW Competition Track:
4 rounds:
500/450m row
20 box jumps (24/20)
400m run
20 pistols (single leg squats)
*30 min cap

June CrossFitter of the Month

Manish Erukala

I started my CrossFit journey in 2019 with one goal in mind: to achieve significant weight loss and improve my overall health. Through consistency and dedication, I was able to lose nearly 20% of my body weight. Back then, I struggled with even basic strength movements and couldn’t imagine myself participating confidently in strength training.

Over the years, CrossFit has challenged me in ways I never expected. I’ve worked through countless obstacles, built strength both physically and mentally, and learned to compete alongside fellow CrossFitters who came in with years of strength-training experience. Every workout has been an opportunity to grow, improve, and prove to myself that progress is possible with persistence.

I joined CFW about 2.5 years ago, originally just to attend the 7:30 class. Never in my wildest dreams did I imagine that one day I would be recognized as CrossFitter of the Month. This recognition means so much to me because it represents the hard work, consistency, and support that have been part of my journey.

A huge thank you to the entire CFW family, especially Coach Mike and my amazing 7:30 squad. Your encouragement, motivation, and support have played a big role in helping me get to where I am today. I’m grateful to be part of such an incredible community, and I look forward to continuing this journey with all of you.

Thank you! ❤️💪🏋️‍♂️

Thursday
06/11/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
Run, bike, row or ski
8 rounds:
:40 sec work
:20 sec rest
*run 150m (to the fence)

Skill:
Strict pull ups
5 sets x 3 reps
*if you do not have this skill use the time to practice
*add weight if you can
12 min cap

WOD:
“Snap Back”
5 rounds:
12/9 cal bike
6 power cleans (155/105)
*15 min cap

CFW Fitness Track:
Bike: 200m run, 250/225m row, 200/180m ski

Power clean: lower weight, DB, hang cleans, KB swings

CFW Competition Track:
5 rounds:
12/9 cal bike
6 power cleans (185/135)
*12 min cap
**ch

Wednesday
06/10/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Boulder Shoulders:
3 sets:
10 Cuban press
10 banded pull aparts (palms up)
10 Cuban press
10 banded pull aparts (palms down)

Strength:
Bench Press
10-8-6-4-2 (60% up to 80%)

WOD:
“Boop”
18 min amrap:
18 toes to bar
18 push press (115/85)
Every 2:00 [starting at 0:00]
200m run

CFW Fitness Track:
Toes to bar: knee raises, lower reps, MB sit up, leg raises

Push press: lower weight or reps, DB

Run: 250/225 row, 12/9 cal bike, 200/180m ski

CFW Competition Track:
18 min amrap:
18 toes to bar
18 push press (165/115)
Every 2:00 [starting at 0:00]
200m run
**ch

Tuesday
06/09/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Gun Show:
2 sets:
25 barbell curls
25 banded pull downs
15 push ups
15 dips
*for dips use rings, bench, box or the dip bar

Review:
Double unders
*allow for practice time

WOD:
“Hangover”
15 min amrap:
20 double unders
5 hang sn**ch (115/85)
5 HSPU

CFW Fitness Track:
DU: 35 singles, 20 plate hops or lateral hops

Sn**ch: lower weight, 8 KB swings

HSPU: normal push ups, hand release push ups, off a box or bench, DB floor or bench press

CFW Competition Track:
15 min amrap:
20 double unders
5 hang sn**ch (155/105)
5 strict HSPU
**ch