CrossFit Wallingford

CrossFit Wallingford CrossFit Wallingford is an official CrossFit with certified coaches, great workouts and great people Your progress is our priority.
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At CrossFit Wallingford we believe every athlete has unlimited potential. Whether you're an experienced CrossFitter or new to our sport, CrossFit Wallingford provides the personal coaching to help you reach your goals. Come experience CrossFit Wallingford -- Fitness Without Limits. For more information please contact:
Rob Villano at 203-988-4158

Friday06/05/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryBoulder Shoulder:3 sets:7 DB f...
06/04/2026

Friday
06/05/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Boulder Shoulder:
3 sets:
7 DB front raises
7 DB side raises
7 DB rear raises
*10 banded pull aparts at the end of each set. Palms up for 5 and palms down for 5 reps

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)

CFW Fitness Track:
Run: 150/125m row, 8/6 cal bike, 150/125 ski

Burpees: no push up burpee, normal burpees, push ups, plank shoulders taps

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

CFW Competition Track:
Weight: 165/115
**ch

Thursday06/04/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryCore:100 sit ups100 Russian ...
06/04/2026

Thursday
06/04/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Core:
100 sit ups
100 Russian twists (each side counts)
100 leg raises
*break up in any configuration

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

CFW Fitness Track:
Bike: Men: ski 40-30-20, row 48-36-24, run 600-400-300m
Women: ski 32-24-16, row 40-30-20, run 600-400-300

Front squat: lower weight, back squats, goblet squats, 40-30-20 air squats

CFW Competition Track:
FS weight 165/115
Time cap: 15 minutes

Wednesday 06/03/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryStrength:Strict press8 min...
06/02/2026

Wednesday
06/03/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

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

CFW Fitness Track:
Row: run 400-600-800; bike 25/20-36/30-50/40

DU: singles 60-90-120; plate hops lateral skater hops, burpees 8-12-16

Push ups: lower reps, off box or bench, DB bench or floor press, DB seated press

CFW Competition Track:
6 wall walks replaces push ups
**ch

Tuesday06/02/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryGrunt Work:3 rounds:8 weighte...
06/01/2026

Tuesday
06/02/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Grunt Work:
3 rounds:
8 weighted box step ups
8 Bicep curls
8 ring rows
8 toes to bar or knee raises
*athlete choice for box height and DB weight

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

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

CFW Fitness Track:
Run: bike 10/8-20/16-30/24; row or ski 12/10-24/20-36/30

DB sn**ch: lower weight, KB swings, barbell sn**ches 75/55,

CFW Competition Track:
DB 75/50
Time cap 15 minutes
**ch

Monday06/01/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryWOD:“No Diggity”3 rounds:30/24...
05/31/2026

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 sn**ches (55/40)
*30 min cap

CFW Fitness Track:
Bike: 36/30 cal row, 30/24 cal ski

Pull ups: reduce reps, kipping, banded or jumping

Snatches: reduce weight, barbell hang or power 115/85, plate ground to overhead, KB swings

CFW Competition Track:
3 rounds:
30/24 cal bike
6 ring muscle ups
30/24 cal bike
12 DB sn**ches (75/50)
*30 min cap

05/31/2026

**ch

Friday 05/29/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryConditioning:Run, bike, row o...
05/29/2026

Friday
05/29/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

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
*15 minute cap

CFW Fitness Track:
Thruster: reduce weight, DB 50/35, wallballs, air squats 30-24-18

Row: 2:00-2:15 min cap, 20/16 cal ski or bike, 300m run

CFW Competition Track:
15 thrusters (155/105)
25/20 cal row
12 thruster
25/20 cal row
9 thruster
25/20 cal row
*12 minute cap
**ch

Thursday 05/28/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryGun Show:A.) 3 sets7 barbel...
05/27/2026

Thursday
05/28/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Gun Show:
A.) 3 sets
7 barbell curls (bottom half)
7 barbell curls (top half)
7 barbell curls (full range)

B.) 100 banded pull downs

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

CFW Fitness Track:
Run: Row or ski 250-500-750-1000-1250 (Women: 225-450-675-900-1125)
Bike 12-24-36-48-60 (Women: 10-20-30-40-50)

Push ups: less reps, off box or bench, DB floor press, barbell bench, seated DB shoulder press

CFW Competition Track:
200m run
3 wall walks
400m run
6 wall walks
600m run
9 wall walks
800m run
12 wall walks
1000m run
15 wall walks
*30 min cap **ch

Wednesday 05/27/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryStrength:DeadliftsA.) 3 se...
05/27/2026

Wednesday
05/27/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

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

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

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

CFW Fitness Track:
Toes to bar: reduce reps, hanging knee raises, V-ups, MB sit ups, normal sit ups

DB power cleans: lower weight or reps, hang DB cleans, KB swings

Cal Bike: cut Cals or any other machine, 400/300/200m run

CFW Competition Track:
30 toes to bar
30 power cleans (115/85)
30/24 cal bike
20 toes to bar
20 power cleans
20/16 cal bike
10 toes to bar
10 power cleans
10/8 cal bike

Tuesday 05/26/26Body Armor:2 min. Bike, Row, Ski or RunActivation MobilityCrossover SymmetryBulletproof Shoulders:4 sets...
05/25/2026

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

Bulletproof Shoulders:
4 sets:
5 single DB kneeling Arnold presses
12 rear raises

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

CFW Fitness Track:
Push press: lower weight, DB,

Burpees: no push up burpees, squat thrust, push ups, 12 air squats

Double Unders: reduce reps, 45 singles, plate hops, :30 seconds on any machine

CFW Competition Track:
12 min amrap:
9 HSPU
6 burpees
30 double unders

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Wallingford, CT

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