Monday 07/06/2026

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WOD
"Federer vs Nadal"
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)

Friday 02/20/2026

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Strength
Shoulder Press 4x3
Every 1:30 x 4 sets
3 Shoulder Press @65%

WOD
"CrossFit Open WOD 21.3"
For Time 18:00 Cap:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Chest to Bar Pull Ups
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#

Note: We have extended the time cap to 18:00 for today.

Monday 12/22/2025

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WOD
"Star of Bethlehem"
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats 95#/65#
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is total Reps)

Accessory 
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.