ATTENTION Luke AFB members!  With all the hard work we do in the gym, some days we forget to do the work to help recover and improve our range of movement.  I’m excited to announce Luke AFB’s own SSgt Haley “MIST” Jones will be running yoga classes each Thursday at the Community Commons (Bldg 700) at 0700 and 1400.  Come check her out!  Click on the above pic to go to her sign-up link.  Lastly, it’s FREE!!!

Warmup:

10 Box Step Ups

10 Spider-Man Lunge w/twist

5 Push Up to Down Dog

10 Kneeling Lat Stretch

5 Tuck Jumps

10 Over & Backs

1 Wall Walk + :10 HS Hold

2 Rope Walks – see video below, courtesy of CrossFit HQ.

WOD:

AMRAP 25:

5 Handstand Push Ups

10 Box Jumps (24”/20”)

1 Rope Climb (or 5 Strict Pull Ups)

Today is less about accumulating a ton of rounds and reps in these 25 minutes.  Rather, focus on good quality and body position in each movement.  On the Handstand Push Ups -> focus on keeping the core tight while upside down and using a good leg drive to kip up in the movement.  In the box jumps, make it a point to land as quietly as possible on top of the box (slamming on the box = shin pain). Lastly, on the rope climbs, use as little arm pull as possible.  Get the legs up as high as you can before clamping the rope between the feet, then bring your hips to the rope, then walk the hands up as high as you can, then repeat.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor -> High-kneel DB press (ELITE: Strict HSPUs)

Box height -> 20/16 -> as needed

Rope climbs -> Rope Walk or 5 banded pull ups or 5 Buddha Pull Ups (ELITE: Leg Less Rope Climb)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

2X:

1:00 Ski Erg

50’ suitcase carry L-arm

50’ suitcase carry R-arm

-then-

5 Down Dog to hip snap

Banded 7s*

20 Walking Lunges

Super Squat Hip Sequence**

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat

Videos courtesy of Mayhem Athlete and Mobility WOD, respectively. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

S/S/S:

Bulgarian Split Squat

5X5 (per leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat variation for the cycle will be the Bulgarian Split Squat. These will give you one hell of a unique tension on the legs. You’ll find little muscle groups you haven’t used in a while engaging in the movement (and likely being sore the next day).  Perform all the reps of a set on one leg before switching and then doing all the reps on the other leg.

WOD:

21-15-9*:

Devil’s Press (50/35)

Overhead Squat (95/65)

*Perform at 100’ Farmer Walk (50/35) at the end of each round

Video courtesy of CrossFit Federal Hill.

While you want to move quickly through the Devil’s Press and OHS and you want to keep a safe grip on the DBs or bar, do your best not to OVER-grip.  What I mean is sometimes when we are moving with intensity, we have a tendency to really squeeze on whatever we are holding.  Well, if you do that throughout the Devil’s Press and OHS, your grip will be shot when you try to do the farmer walks.  Don’t let go of the DBs or bar, but relax your grip as much as you safely can so you have grip left for the rest.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Bar weight -> 75/55-> as needed (ELITE: 135/95)

Cool Down:

Banded Bully Stretch – 1 Min per side

90/90 rotation – 2 Min

Video courtesy of The Active Life.

Warmup:

Heel2Toe 30’

High knees 30’

Butt kicker 30’

A-Skip 30’*

B-Skip 30’*

10 Hollow Rocks

10 Iron Cross

1 Rope Walk

5 Toe2Rope**

5 Push Up 2 Down Dog

2 Wall Walks

Videos courtesy of Runify and CrossFit Invictus, respectively.

WOD:

2 Sets:

800M Run

10 Rope Climbs

25 Handstand Push Ups

26:00 Time Cap

Video courtesy of CrossFit HQ.

High reps or high skills in today’s gymnastics movements.  Take the reps in manageable chunks, hit quick recoveries and get back to work!

Scaling Options:

Run -> 600M -> 1000M row

Rope Climb -> Rope Walk (ELITE: 5 Legless rope climbs)

HSPUs -> Pike Push Ups off a box or floor -> high kneel DB press @7/10 RPE

Cool Down:

Child’s Pose – 2 Min

Barbell forearm mash – 1 Min per side

Video courtesy of K-Squared Fitness.

Warmup:

2X:

:30 Jump Rope

10 Calf Pedals in Down Dog

5 Cherry Pickers

5 Push Ups

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Kipping Pull Ups (or ring row)

Barbell warmup – With an empty bar, perform 2 sets of 10 floor press

S/S/S:

Floor Press

5X5

Increase weight ea set

Videos courtesy of CrossFit HQ.

This cycle’s pressing movement takes it to the floor with our Floor Press.  Beauty of the Floor Press is it can be accomplished anywhere, and no need to have a bench.   Just a buddy to spot you!

WOD:

AMRAP 15:

8 Pull Ups

16 Am. KB Swings (55/35)

32 Double Unders

The lower rep scheme of today’s WOD may tempt you to come out of the gates super-fast.  Not a bad plan if you have the engine to maintain that high speed for 15 minutes.  If you know you’ll hit a wall by 5 min in, why not come out of the gates at a manageable pace and maintain it throughout the whole WOD?

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Dubs -> 16 -> 45 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Lat Stretch – 1 min per side

Warmup:

200M jog

10 Box Step ups

5 tuck jumps

5 MB squats

5 MB thrusters

5 wall ball shots

5 Box Jumps

S/S/S:

10 Min to work up to max height Box Jump

Video courtesy of Aspen CrossFit.

This video was from 15 years ago.  Pretty sure some of these kids went on to become Games athletes. And just like they did back then, let’s have a little fun for the first 10 minutes of class today and see how high we can get on box jumps!  Make smart increases in height as you feel comfortable and see if you can surprise yourself!

WOD:

5 Rounds for Reps:

As many Box Jumps (24/20) as possible in 1 minute

Rest 30 seconds

As many Wall Balls (20/14) as possible in 1 minute

Rest 30 seconds

Score = total reps

Videos courtesy of Artis Strength and Misfit Athletics, respectively.

Best way to hit consistent, big scores today?  Stay smooth.  On the box jumps, use the step downs as the recovery between reps, meaning as soon as my second foot is back on the ground, I should be initiating the next jump. On the wall balls, try to not leave your arms up the whole time.  Drop them as the ball is going up towards the target and bring them back up prior to the ball hitting you in the face.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

MB weight -> 14/10 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

1:00 Bike

Walking lunge 25’

Inchworm 25’

Side lunge 25’ and back

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Elbow Rotations w/empty bar

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean Liftoff + Clean + Jerk

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 sets @70%

%s Based on 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Our Clean Complex this cycle will be a Clean Liftoff (pause right at the knee for 3 seconds), followed by a Clean, then one Jerk (split or push).  The pause in the liftoff will help teach us to keep tension as we are going from the first to second pull in the clean.  The better the tension the better our position in the clean.

WOD:

3 Sets (Every 6:00):

8-6-4*

Cal Echo Bike

Cal Ski Erg

*Females – 7-5-3

-Rest Remainder of Time-

(Score is Slowest Time)

Video courtesy of Misfit Athletics.

Short and intense! No, we’re not talking about Coach Dave.  We’re talking about how we want these sets to go.  Make you aim to finish each set in roughly 3-4 minutes.

Cool Down:

Banded overhead Tricep stretch – 1 min per side

Couch Stretch – 1 Min per side

Warmup:

Spider-Man Lunge 30’

10 Iron Cross

Knee to chest 30’

Heel to toe 30’

5 Cobra to hip snap

5 Back roll to V-Sit

10 Hollow Rocks

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping Pull Ups or Jumping pull ups

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, hang Power Clean, Power Clean from mid-shin

WOD:

2026 CrossFit Games Event 14 Inspired: Triple Pig

3 Rounds For Time:

10 Burpee to Pull Up

15 Med Ball Sit Ups (20/14)

3 Power Cleans (185/130)

Video courtesy of The CrossFit Games.

We end our look back at the 2026 CrossFit Games with a spin on Event 14: Triple Pig.  The video shows what Games Director, Dave Castro wanted to achieve when designing the event.  Since GHD med ball shots is something we would need to slowly introduce into our daily work, so figured Med Ball sit ups would keep us a bit safer.  Also, since we don’t have any pigs to flip, we thought Power Cleans were the better alternative.  But, if you have the ability, switch Power Cleans out with Tire Flips.

Scaling Options:

Burpee to Pull Up -> Burpee to jumping pull up (bar inside OH grip) (ELITE: bar muscle ups)

MB weight -> 14/10 -> as needed

Power Clean -> 165/115 -> 135/95 -> as needed (Feel Free to switch to tire flips)

Cool Down:

Tabata Roll Out – Roll out for :20 per body part, take :10 break between body parts

Warmup:

200M jog

Walking Lunge 30’

Walking Kicks 30’

Butt Kickers 30’

High Knees 30’

A-Skip 30’*

B-Skip 30’*

Super Squat Hip Sequence**

Barbell Warmup – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean

Videos courtesy of Runify and Mobility WOD, respectively.

WOD:

2026 CrossFit Games Event 10: Run Hang Squat Cleans

4 Rounds For Time:

400M Run

10 Hang Squat Cleans (135/95)

Video courtesy of FloElite.

For Today’s version of Event 10 from the CrossFit Games puts the work load a little more in most athlete’s range.  Keep a good pace on the run and hold onto that bar for dear life. Should you feel the itch to tackle this one like the Games athletes did, see the standards on this video.

Scaling Options:

Run -> 200M -> 500M Row (ELITE: 660M Run)

Bar weight -> 115/80 -> as needed (ELITE: 225/155)

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring stretch – 1 Min per side

Warmup:

2X:

:30 jump rope

10 Calf Pedals in Down Dog

10 Alt toe touch in down dog

10 PVC pass thrus

-then-

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

WOD:

2026 CrossFit Games Masters Event 2

4 Rounds For Time:

25 Toe2Bar

75 Double Unders

4-3-2-1 Snatches*

*Weight for Snatches – 60%/70%/80%/90% of 1RM

Video courtesy of Jute CrossFit.

In our continued look at the 2026 CrossFit Games, we can’t forget the Masters!  Event 2 for them was spicy! Coming out of the gates on fire will do you no good.  Be smart on not blowing your grip in the early Toe2Bar sets. Make sure as the reps on Snatch go down, the weight goes up.

Scaling Options:

Toe2Bar -> Kipping Knee or leg raise – Strict Knee or leg raise -> Laying Toe2Rig -> V-Ups

Dubs -> 50 dubs -> 100 single unders

Snatch -> cut % to 40/50/60/70%, respectively

Cool Down:

Cobra Pose – 2 min

Calf Pedal in Down Dog – 30 per side

Warmup:

2X:

:30 Ski Erg

5 Inchworm Push Ups

10 Over & Backs

10 line hops

10 Huggers

5 cobra to hip snap

10 Scorpions

WOD:

2026 CrossFit Games Event 7: Swim Standard

For Time:

1500M Ski Erg

40 burpee over line

1000M Ski Erg

30 burpee over line

750M Ski Erg

20 burpee over line

500M Ski Erg

10 burpee over line

Video courtesy of FloElite.

We continue our look at the 2026 CrossFit Games with a WOD inspired from Event 7 – Swim Standard.   Now, if you want to do this WOD as it was written, feel free to hit the lap pool.  If you don’t have access to one, we figured a good alternative was the Ski Erg.  With the Burpee over line, use an actual line on the floor or an imaginary one. Drop down and do a burpee, pop up, and hop over that line, turn around and repeat.

Scaling Options:

Cals -> Cut 50% on each section (ELITE: switch to swim at 200m, 150m, 100m, 50m, respectively)

Burpee over line -> up/down over line

Cool Down:

Scorpion Stretch – 1 Min per side

Child’s pose – 2 Min