Blog Archives

WOD 02/28/2026

2/27/2026

Saturday Class Time at 8 AM
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20:00 AMRAP, as 3 Person Team Waterfall
15 Air Squats
10 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
5 Burpee Jumping Pull-Ups L1, Burpee Jumping Pullups L2 & L3

Waterfall Flow
Teammate 1 begins with 15 Air Squats.
Once finished, Teammate 2 begins Air Squats.
Teammate 1 moves to 10 American Kettlebell Swings.
Once Teammate 2 finishes Air Squats, Teammate 3 begins.
Teammates continue advancing in this pattern.

Important:
Athletes may not move forward to the next movement if a teammate is still occupying that station.
Only one athlete per station at a time.
The intent is continuous rotation with minimal idle time.

WOD 02/27/2026

2/26/2026

Friday 02-27-2026
2026 CrossFit Open Workout 26.1
For Time: 12 Min Cap
20 wall ball shots
18 box jump-overs
30 wall ball shots
18 box jump overs
40 wall ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes
♀ 14-lb medicine ball, 9-foot target, 20-inch box
♂ 20-lb medicine ball, 10-ft target, 24-inch box
*55 and over is a 9 foot target and you may step up on the box jumps.

WOD 02/26/2026

2/25/2026

Thursday 02-26-2026
Weightlifting: Power Clean and Push Jerk
10:00 EMOM
3 Power Clean and Push Jerks
Starting @ 60% of 1RM and looking to increase up to 70-75% of 1RM
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WOD: 8:00 AMRAP
2-4-6-8....
Tall Kneeling DB Strict Press 25/15 L1, Strict HSPU's to 2" Riser L2, Strict HSPU's L3
Box Jumps 24/14/ L1 & L2, 30/24 L3
Score = Rounds + Reps

WOD 02/25/2026

2/24/2026

Wednesday 02-25-2026
Skill / Gymnastics:
Rope Climb Skill Work
Bar MU Progressions and Skill Work
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WOD: For Calories
20:00 EMOM
Minute 1 - 4 Shuttle Runs + 2 Rope Climbs L2 & L3
Minute 2 - 10 Wall Balls + 10 Pullups L2, 10 WB's + 5 Bar Mu's L3
Minute 3 - Max Calorie Bike
Minute 4 - Rest
Score = Calories
L1 - 3 Shuttles + Beginner Rope Climbs, 8 WB's + 8 Jumping Pullups
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Extra/Optional/Accessories
For Quality: 3 Sets:
8-12 Feet Elevated Ring Rows or 10/10 Single Arm DB Row
4 Dragon Flags
100ft Reverse Sled Drags

WOD 02/24/2026

2/23/2026

Tuesday 02-24-2026
Weightlifting: Power Snatch
Take 12:00 to Establish: Power Snatch 5RM
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WOD: For Time
800 M Row L1, 1000m Row L2 & L3
100 Single Unders L1, 50 Double Unders L2, 100 DU's L3
30 Alternating DB Hang Snatch 25/15 L1,35/25 L2, 50/35 L3
400 M Row L1, 500m Row L2 & L3
100 Single Unders L1, 50 Double Unders L2, 100 DU's L3
30 Alternating DB Hang Snatch
200 M Row L1, 250m Row L2 & L3
Score = Time
Goal: 12:00-16:00 - Time Cap: 18:00
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Extra/Optional/Accessories
For Quality: 3 Sets
8/8 DB Suitcase Russian Step Up, Light to Moderate
6 x 1 and a 1/4 Barbell Hip Thrust, Moderate

WOD 02/23/2026

2/22/2026

Monday 02-23-2026
Barbell Conditioning: 9:00 AMRAP
18 Deadlifts 45/35 L1, 95/65 L2, 135/95 L3
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Score = Rounds + Reps
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Extra/Optional/Accessories
For Quality: 3 Sets
Max L- Sit (Seconds)
12 V-Ups
Rest 1:30 b/t sets

WOD 02/21/2026

2/20/2026

Saturday Class Time at 8 AM
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WOD: 5 Sets in Pairs
4:00 AMRAP
30 Lateral Bar Hops
*Power Cleans
- Max Calorie Row
*No Rest b/t AMRAPs

Power Cleans
Set 1: 30 Reps @ 95/65 L3, 75/55 L2
Set 2: 25 Reps @ 115/75 L3, 95/65 L2
Set 3: 20 reps @ 135/95 L3, 115/75 L2
Set 4: 15 Reps @ 155/105 L3, 135/95 L2
Set 5: 10 Reps @ 185/125 L3, 155/105 L2

WOD 02/20/2026

2/19/2026

Friday 02-20-2026
Strength + Stability + Plyo: Every 4:00 x 3 Sets
8/8 Dual DB Single Leg Romanian DL
10 Ice Skater Hops
8 Ring Fall Outs
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WOD: 12:00 AMRAP
12 Kipping Knee Raises L1, Alternating T2B's L2, T2B's L3
50ft Dual DB Front Rack Walking Lunges
2 Wall Walks L1 & L2, 3 Reps L3

Dumbbells: 25/15 L1, 35/25 L2, 50/35 L3
Wall Walks: 30" From Wall L1, 20" L2, 10" L3
Score = Rounds + Reps
Goal: 4–6+ rounds
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Extra/Optional/Accessories
3 Sets: For Quality
10-12 Ring Hamstring Curls
12-15 Tall Kneeling Banded Straight Arm Lat Pull Downs
:20/:20 Single Leg Sorenson Hold

WOD 02/18/2026

2/18/2026

Wednesday 02-18-2026
Strength + Stability
Strict Press + Push Press: Every 2:30 x 5 Sets
3 Strict Press + 5 Push Press
50/50ft Single Arm Overhead Carry
Barbell: @ 70-75% of 1RM Strict Press
Single Arm OH Carry: @ Choice Loading for unbroken 50ft segments / arm
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WOD: Every 4:00 x 4 Sets
15/12 Calorie Row L1, 18/14 Cal L2, 20/15 Cal L3
15/11 Cal BIke L1, 18/13 Cal L2, 20/15 Cal L3
Score = Average Time / Set
Goal Time: 2:00–3:00 / set
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Extra/Optional/Accessories
3 Sets: For Quality
10/each Banded Y-T-Ws
:30 Nose to Wall Handstand Hold

WOD 02/19/2026

2/18/2026

Thursday 02-19-2026
Strength: Back Squats - 8:00 EMOM
3 Reps @ 60-65% of 1RM of Back Squats
% is Based on 1RM Back Squat
This is a back off week for the back squat, and should be RPE 6-7 efforts here.
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WOD: For Time - 3 Rounds
200m Run L1, 400 M Run L2 & L3
15 American KB Swings 35/18 L1, 20 Reps 44/26 L2, 53/35 L3
10 Burpee Box Step Ups L1, Burpee Box Jump Overs L2 & L3
Score = Time
Goal: 10:00 - 13:00 - Time Cap: 15:00