CrossFit Wallingford

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Wallingford, CT
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

10/14/2026

Wednesday
10/14/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Posterior Pump:
3 rounds:
15 heel elevated squats
20 reverse lunges

Strength:
Power cleans
5 reps @75%
3 reps @80%
3+ reps @85%

WOD:
“Triple Threat”
50/40 cal bike
50 suitcase deadlifts (25R / 25L)
200m farmers carry
50 suitcase deadlifts (25R / 25L)
50/40 cal bike
DB: 55/40
Cap: 20 minutes

CFW Fitness Track:
Bike: 5 min cap, 60/48 cal row, 50/40 cal ski, 800m run

Suitcase DL: lower weight, use KB, barbell 95/65

Farmers Carry: lower weight or distance, KB, plate hug carry

CFW Competition Track:
50/40 cal bike
50 suitcase deadlifts (25R / 25L)
200m farmers carry
50 suitcase deadlifts (25R / 25L)
50/40 cal bike
DB: 75/50
Cap: 20 minutes
**ch

10/13/2026

Tuesday
10/13/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Grunt Work:
4 sets:
50’ OH plate carry (45/25)
10 squats w/plate (hold at chest)
:10-15 sec hang from rig

WOD:
“Gas Pedal”
20 min amrap:
200m run
5 burpee pull up
1-2-3-4-5…..etc thruster (75/55)

CFW Fitness Track:
Run: 250/225m row, 12/10 cal bike, 200/180m ski

Burpee pull ups: burpee to target, normal burpee, strict pull ups, same number on any machine

Thruster: reduce weight, DB, wall balls, goblet squat, push press

Competition Track:
See Rx
**ch

10/12/2026

October Crossfitter Of The Month

Jeff Deegan

I started crossfit back when I was in middle school and I’ve loved doing it ever since. I really like the structured classes and the process of always trying to get a little bit better. Today my routine is going to the 11:30am class at CrossFit Wallingford. Then I get on the grind and that works so well with my schedule I wanna keep getting better. Thank you crossfit Wallingford!

10/11/2026

Monday
10/12/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Gun Show:
3 sets:
10 barbell bicep curls
:15 sec hold at 90 degrees
15 DB tricep kick backs

Bike Conditioning:
4 sets:
2 min bike (effort 6-8)
1 min rest

Strength:
Bench Press:
5 reps @75%
3 reps @80%
3+ reps @85%

WOD:
“Pulling Away”
4 rounds:
15/12 cal row
10 hang power cleans (135/95)
20 MB sit ups
*16 min cap

CFW Fitness Track:
Row: 12/10 cal ski or bike, 200m run

Hang power cleans: lower weight, KB swings, DB’s, deadlifts

MB sit up: reduce reps, no MB, tuck crunches

CFW Competition Track:
4 rounds:
15/12 cal row
10 hang power cleans (165/115)
15 GHD sit ups
*16 min cap
**ch

10/08/2026

Friday
10/09/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Gun Show:
3 sets:
15 double DB seated hammer curls
15 double DB skull crushers

WOD:
“Last Call”
5 rounds:
20/16 cal bike
10 deadlifts (225/155)
10 strict pull ups
400m run
*35 min cap

CFW Fitness Track:
Bike: 24/20 cal row, 20/16 cal ski

Deadlifts: lower weight, KB or DB deadlift, reverse lunges

Pull ups: normal pull ups, ring rows, jumping or banded pull ups

Run: 500/450m row, 400/370m ski

CFW Competition Track:
5 rounds:
20/16 cal bike
10 deadlifts (225/155)
5 bar muscle ups
400m run
*35 min cap
**ch

10/08/2026

Thursday
10/08/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
Any machine or run
8 rounds:
:30 work
:30 rest

Strength:
Front squats
3 sets x 3 reps (75-80%)

WOD:
“Matchstick”
5 rounds:
9 front squats (155/105)
9 burpees over bar
*12 min cap

CFW Fitness Track:
FS: lower weight, back squats, goblet squats

Burpee over bar: burpee to target, normal burpees, same cals on any machine

CFW Competition Track:
See Rx
**ch

10/06/2026

Wednesday
10/07/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Core:
2 sets:
30 MB sit ups
30 leg raises over DB

Strength:
Power cleans
3 sets x 3 reps (75-80%)

WOD:
“Undertow”
2 rounds:
500/450m row
60 double unders
10 power cleans (115/85)
Directly Into…..
2 rounds:
250/225m row
30 double unders
5 power cleans (155/105)
*18 min cap

CFW Fitness Track:
Row: First Row: bike 25/20 cal, 400/360m ski
Second Row: 12/10 cal bike, 200/180m ski

DU: first: 75 singles or plate hops
Second: 60 singles or plate hops

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

CFW Competition Track:
2 rounds:
500/450m row
60 double unders
10 power cleans (135/95)
Directly Into…..
2 rounds:
250/225m row
30 double unders
5 power cleans (185/135)
*15 min cap
**ch

10/05/2026

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

Shoulder Prep:
3 sets x 7 reps
Front raises
Side raises
Rear raises

Strength:
Thrusters
Set 1: 3 reps (65%)
Set 2: 2 reps (70%)
Set 3: 2 reps (75%)
Set 4: 1 rep (80%)
Set 5: 1 rep (85%)
*10 min cap

WOD:
“7s Wild”
7 rounds:
7 thruster (95/65)
7 sumo deadlift high pull
7 HSPU
*15 min cap

CFW Fitness Track;
Thruster: lower weight, use DB, MB thruster, wall balls

Sumo high pull: lower weight, use a single KB

HSPU: 10 hand release push ups or normal push ups, double DB seated press

CFW Competition Track:
7 rounds:
7 thruster (115/85)
7 sumo deadlift high pull
7 HSPU
*12 min cap
**ch

10/05/2026

Monday
10/05/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Row Conditioning:
4 sets:
2:00 work
1:00 rest

Strength:
Push press
3 sets x 5 reps (75-80%)

WOD:
“Pack Mule”
2 rounds:
24 toes to bar
200m farmers carry
12 Double DB bench press
100m single arm DB overhead
carry (50m each)
*DB: 55/40
*20 min cap

CFW Fitness Track:
Toes to bar: reduce reps, hanging knee raises, 30 MB sit ups, leg raises off the bench

Farmers carry: reduce weight or distance, sub KB, plate hug carry

Bench press: reduce weight, barbell 155/105, 24 push ups

OH carry: reduce weight or distance, plate carry OH

CFW Competition Track:
2 rounds:
24 toes to bar
200m farmers carry
12 Double DB bench press
30m HS walk
*DB: 75/50
*18 min cap
**ch

10/02/2026

Friday
10/02/26
Body Armor:
2 min. Bike, Row, Ski or Run
Activation
Mobility
Crossover Symmetry

Conditioning:
Any machine or run
8 sets:
:30 sec work
:30 sec rest

Strength:
Back squats
3 reps @75%
3 reps @80%
1 rep @85%

WOD:
“Short Circuit”
30-25-20
Cal row
Wallballs (20/14)
*ladies cals 25-20-15
*cap 15 minutes

CFW Fitness Track:
Row: Men’s bike or ski 25-20-15; Women 20-15-10
400-300-200m run

Wallballs: lower weight or height, air squats with MB, goblet squats, DB push press

CFW Competition Track:
See Rx
*cap 11 minutes
**ch

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Wallingford, CT

Website

http://www.crossfitwallingford.com/

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