Monday 2/9/2026

Strength 
Squat Clean + Push Jerk 10x1
Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6

WOD
"Sprinkles on my Cupcake"
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks 135#/95#

Saturday 2/7/2026

WOD
"Foam Fingers and Face Paint"
Teams of 2 For Time:
1600m Row
15 Synchro Wall Walks (Or 30 Wall Walks Split))
3200m Row
50 Synchro Single Dumbbell Box Step Up (50/35)(20) (Or 100 Single Dumbbell Box Step Up (Split))
1600m Row

Friday 2/6/2026

WOD
"CrossFit Open 20.5"
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls 20#/14#
Time cap: 20 minutes
(Scored by Reps Completed at 20 minutes. Note time if finished)

Accessory
Core Work
3 sets:
10 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
-Rest 1:00 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.

Thursday 2/5/2026

Strength
Power Snatch + Overhead Squat 5x3
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Overhead Squat @RPE 7

WOD
"Annie"
For Time:
50-40-30-20-10
Double Unders
Abmat Sit Ups