workout of the day (wod)

WOD 3/9

SKILL

10:00 Of

Single, Double Under or Triple Under Practice.

WORKOUT

EVENT 7 | ’26 CFG — SWIM STANDARD 

For Time 

1000m Row 

40 Line Facing Burpees 

750m Row 

30 Line Facing Burpees 

500m Row 

20 Line Facing Burpees 

250m Row 

10 Line Facing Burpees

MAYHEM AFFILIATE 

3-2-1…GO

WOD 2/9

STRENGTH

EVERY 2:00 x 5 Sets

1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch 

Build to RPE 7 · all 3 reps unbroken

WORKOUT

EVENT 12 | ’26 CFG — THE HOPPER 2026 

3 Rounds For Time 

21 Toes to Bar 

7 Unbroken Power Snatch 42,5/30

7 Unbroken Hang Power Snatch 

7 Unbroken Squat Snatch

MAYHEM AFFILIATE 

3-2-1…GO

WOD 1/9

WORKOUT/STRENGTH

”THE CROSSFIT TOTAL”

1 Rep Max 

Back Squat 

Shoulder Press 

Deadlift 

12:00 at each station

WORKOUT 

EVENT 13 | ’26 CFG — SPRINT 

For Time 

50/40 Calorie Bike

MAYHEM AFFILIATE 

3-2-1…GO

WOD 31/8

STRENGTH 

AMRAP 2

Max Bench Press 

August Monthly Challenge

WORKOUT 

EVENT 1 | ’26 CFG — 2007 HOPPER 

For Time 

1000m Row 

Immediate Into… 

5 Rounds Of

25 Pull-Ups 

7 Push Jerks 60/42,5

MAYHEM AFFILIATE 

3-2-1…GO

StrengthWOD 30/8

A

4 sets

10 Seated barbell goodmornings

10/10 rower groin slides

B

4 sets

10/10 Hip airplanes

12 weighted ghd hip extensions

C

4-5 sets

3 min amrap

7/7 SA supported DB rows

7 Double DB hammer curls (or crush grip)

20 seated banded rows

Max rep BB bent over rows (in remaining time)

-rest 2min b/t sets-

OlyWoD 29/8-26

In 30 min 

Min 0-10 build up to heavy 3 max rep

1 att. 101% 1 RM

E2MOM 4 (8 min)

2 Power Clean @ 70/50kg 

2 Squat Clean 75/52,5kg

E15SecOM 5

1 Power Clean @ 50/35kg

Built by Bengt Granaas

TEAMWOD 29/8

Team of 2

1000/900/800m row

50-40-30

Wall balls

Box jump overs

15-10-5

C&J @60/40

1000/900/800m row

40-30-20

Burpee box jump overs

T2B

15-10-5

Thrusters @60/40

2 min vila

50 cal AssaultBike sprint 

Tc: 40