CrossFit WcG

03/14/2026

CrossFit Open 2026!

03/06/2026

CrossFit Open 26.1 in the books!! On to the 26.2!

05/11/2025

Happy Mother’s Day to Our CrossFit WcG Family

To all the strong, inspiring moms in our community — Happy Mother’s Day!

Whether you’re a mom balancing workouts and family, a mom-to-be, or someone who carries the spirit and strength of a mother figure, today we celebrate you. Your resilience, commitment, and heart are at the core of everything we admire here at the gym.

To the families who support our athletes and to the moms cheering from the sidelines — thank you for being part of what makes this community so special.

And to the heavenly moms, we honor your memory and the lasting impact you’ve made on all of us. You are never forgotten.

Wishing each of you a day filled with love, gratitude, and well-earned moments of rest.

With appreciation and respect,

01/18/2025

Saturday, January 18, 2025
PARTNER WOD
2 person parter - split

5rds
20 DL 225/155 (275/185)
10 hspu
Then,
1000/800 Row

5rds
10 squat clean 135/95 (175/105)
10 combo pullup/T2b
Then,
800/600m Ski

5rds
20 KBS 53/35 (62/44)
20 LB Goblet Squats
Then,
20/16 Bike

08/18/2024

Monday, August 19, 2024
Strength / Skill
20 minutes on clock
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans

Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets.
Increase load each set.
WOD
"AMRAP 12:
3 Cleans - moderately heavy
6 box jumps 24/20
12 KB swings 53/35

RX + 30/24, 62/44

04/19/2024

Friday, April 19, 2024
FLOATER
"Back Squat
Heavy 5 then, 90% AMRAP

Bench Press
Heavy 5 then, 90% AMRAP

Shoulder Press
Heavy 5 then, 90% AMRAP

Power Clean
1-1-1-1-1

2? Pause Power Sn**ch + 1 Overhead Squat
1-1-1-1-1

Gymnastics - choice"
WOD
"20 time cap
50 wb
50 push up
50 wb
50 burpees
50 wb
50 burpee over box jump
"

04/18/2024

Thursday, April 18, 2024
Strength / Skill
Floater Skill: 20 minutes
OLY
CLeans or Sn**chs
build to 70% then, complete 3 sets x 3 single reps ea

Press
Bench Press or Shoulder Press
3 sets of 10-12 after warm up

Squat Option:
Front or Back
3 sets of 5 after warm up

WOD Prep:
Focus on each movement of todays wod
WOD
"4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
? 85-lb (38 kg) barbell, 35-lb (15 kg)
dumbbells, 20-inch box
? 135-lb (61 kg) barbell, 50-lb (22.5 kg)
dumbbells, 20-inch box
______________________________________

WORKOUT VARIATIONS
Individuals, 16-54 age-group divisions
? 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
? 135-lb (61 kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch bo
14-15 age-group division
? 65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
? 95-lb (43 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
55-59 age-group division
? 75-lb (34 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
? 115-lb (52 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box
60-64, 65+ age-group divisions
? 65-lb (29 kg) barbell, 20-lb (10 kg) dumbbells, 20-inch box
? 95-lb (43 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box

04/15/2024

Monday, April 15, 2024
Strength / Skill
Oly Power Clean
after warm up sets complete
4 sets of:
1 from hang + 1 from floor
add approx 10lbs each rd.
then,
2 sets from floor
WOD
200m run
5 power clean 185/125
10 push up
15 air squat
200m run
4 power clean 205/135
10 push up
15 air squat
200m run
3 power clean 225/145
10 push up
15 air squat
200m run
2 power clean 235/155
10 push up
15 air squat

12/24/2023

Merry Christmas from our amazing am members !

08/22/2023

https://www.crossfitwcg.com/daily-wods/tuesday-8-22-23/

Join CrossFit WCG in Washington Twp, NJ and improve your strength through Weightlifting, raise your body's capacity for work through Cardiovascular exercises, and learn handstands, pull-ups and ring exercises though our Gymnastics classes. That's CrossFit WCG.

08/14/2023

https://www.crossfitwcg.com/daily-wods/tuesday-8-15-2023/