Tuesday 03/03/26 Strength: Bench press (50% 1RM) On the 3:00 x4 sets 4 reps close grip + 8 reps normal bench press WOD: “Say It With Your Chest” 15 min EMOM: Minute 1: Row Calories Minute 2: push ups Minute 3: pull ups Score: lowest round of cals + push ups + pull ups

Wednesday 03/04/2026 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry Strength: Power clean complex 1 power clean 1 hang power clean WOD: “High Note” 20 min amrap: 5 deadlifts (155/105) 10 power cleans 15 box jump (24/20) 50m farmers carry

Thursday 03/05/26 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry Strength: On the 3:00 x 4 sets 4 front squats + 8 back squats *50% of 1RM back squat WOD: “ABCS” 3 rounds: 12/10 cal bike 25 Wallball (20/14) 25 MB sit up *15 min cap

80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups

Monday 03/09/26 WOD: “Shipwreck” 21 hang power clean 21/15 cal row 15 hang power clean 21/15 cal row 9 hang power clean 21/15 cal row **5 min rest** 21 box jumps (24/20) 15/12 cal bike 15 box jump 15/12 cal bike 9 box jump 15/12 cal bike *30 min time cap

The Open 26.3 finale is here!! ☘️💪 To celebrate everyone’s hard work, CrossFit Wallingford is hosting a pizza party this Friday! This is open to all members even if you are not participating in the Opens. Come share a Friday night! #saintpaddysday #crossfit #fitgreen

March Crossfitter of the Month Greg Geaski Thank you all for the honor of being named CrossFitter of the Month! It’s been about a 2½-year journey as a member of this amazing fitness club with a culture that truly is second to none.

Wednesday 03/11/26 WOD: “Equal Parts” 6 min amrap: 18-15-12 Deadlifts MB sit ups Max cal row remaining time -2 min rest- 6 min amrap: 15-12-9 Deadlifts MB sit ups Max cal row in remaining time -2 min rest- 6 min amrap: 12-9-6 Deadlifts MB sit ups Max cal row

“CF Open 26.3” 2 rounds: 12 burpees over the bar 12 cleans (95/65) 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans (115/75) 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar

The Grand Finale: 26.3 🏋️‍♂️ The energy is peaking, the finish line is in sight, and the leaderboard is waiting for one last update. Tomorrow night, we close out the 26.3 CrossFit Open with our final Friday Night Lights! Whether you’re gunning for a PR, fighting for an extra rep

#houseofheroes #military #service

Monday 03/16/26 WOD: “Wunderbar” 12 min amrap: (As Many Reps As Possible) 21 toes to bar 21 power cleans (95/65) -1 min rest- 18 toes to bar 18 power cleans (115/85) -1 min rest- 15 toes to bar 15 power cleans (135/95) -1 min rest- 12 toes to bar 12 power cleans

Tuesday 03/17/26 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry WOD: “Fortitude” [benchmark] 30 min EMOM: Minute 1: cal row Minute 2: burpees Score: lowest round of cal row + lowest round of burpees

Wednesday 03/18/26 Strength: Squats On the 2:00 x6 sets 2 front squats + 4 back squats WOD: “Nitpick” 3 min amrap x4 rounds: 30 double unders 15 push press (95/65) 25/20 cal bike *Rest 1 min between amraps *Pick up where you left off Score: rounds + reps

Thursday 03/19/26 Body Armor: 2 min. Bike, Row, Ski or Run Activation Mobility Crossover Symmetry WOD: “Clockwise” 1000/900m row Then 4 rounds: 10 hang power snatches (95/65) 15 MB sit ups 20 jumping lunges 500/450m row *time cap 25 minutes

Friday 03/21/26 WOD: “Catwalk” 12 min amrap: 5 strict pull ups 10 sumo deadlift high pull (95/65) 15 push ups CFW Competition Track: 12 min amrap: 3 wall walks 10 sumo deadlift high pull (135/95) 3 burpee bar muscle ups

Tuesday 03/25/26 Grunt work: 10 min amrap: 100m run 3 pull ups 6 push ups 9 air squats WOD: “Tooth Hurty” 4 min amrap x4 rounds: 12/10 cal bike 10 double DB step back lunges (50/35) 5 devils press (50/35) *hold DB at your side for lunges *Rest 4 minutes between amraps