Friday 1/30/2026

WOD
"Open 11.1"
10:00 AMRAP
15 Power Snatch 75#/55#
30 Double Unders
(Scored by Rounds + Reps)
For CrossFit Open movement standards and scaling options, go to: https://games.crossfit.com/workouts/open/2011#workoutsTab1

Accessory
Gymnastics Open Prep (Toes to Bar)
Level 1:
EMOM x10:
Odd: 5-8 Arch to Knee Tuck (focus on perfect positions without a double sway)
Even: 10 Anchored Seated Toes to Bar Compressions
Level 2:
EMOM x10:
Odd: 2-8 Toes to Bar
Even: 30 Second Ski or Row @ moderate effort
Level 3:
75 Toes to Bar for Time
*At the top of every minute, perform an 8/6 Calorie Ski or Row (including first minute)
*10 minute Cap

Thursday 1/29/2026

Strength 
Shoulder Press 4x3
Every 2:00 × 4 sets
3 Shoulder Press @ 70%

WOD
"Devil Dogs"
For Time:
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.

Wednesday 1/28/2026

Strength 
Back Squat 4x3
Every 2:00 × 4 sets
3 Back Squats @ 75%

WOD
"Thin Blue Line"
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge 50#/35#
Max Rounds
10 Ring Rows
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-

Tuesday 1/27/2026

WOD
"Soldiers and Sailors"
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
*Score is C&J Weight