Friday 1/30/2026

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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

Wednesday 5/14/2025

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Strength 1
Power Snatch + Overhead Squat 1x2
Every 1:00 (10:00)
 1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

Strength 2
3x3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)

WOD
"The Wedding Planner"
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#
10 Left Arm Hang Dumbbell Snatch 50#/35#
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge 50#/35#

Thursday 02/01/2024

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Strength
Power Snatch
Every Minute (10:00)
5 Power Snatches  (+5lbs total from Wk 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
"French Toast Bagel"
8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest

*Score: total bench reps as set 1 and total sit-ups as set 2.

Accessory
Mayhem Mini-Pump – Glutes
4 Rounds:

10 Weighted Hip Thrust @ moderate weight
10 GHD Hip Raise @ moderate weight

*Rest 1 minutes between rounds