Friday 2/13/2026

Strength 
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @65%

WOD
"CrossFit Open WOD Open 23.3"
In a 6:00 window, complete
5 Wall Walks
50 Double Unders
15 Snatches 95#/65#
5 Wall Walks
50 Double Unders
12 Snatches 135#/95#
*If completed before the 6:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
9 Snatches 185#/125#
*If completed before the 9:00 time cap, add 3:00 to the time cap and complete:
20 Strict Handstand Push Ups
50 Double Unders
6 Snatches 225#/155#
(Scored by Reps)

Thursday 5/1/2025

Strength 1 
Squat Snatch 6x1
Every 1:30 (6 sets)
1 Squat Snatch @80% of Snatch 1RM
- right into Strength 2

Strength 2
Snatch Push Press
3x5 Snatch Grip Push Press (70-80% of Snatch 1RM)

WOD
"Heavy Isabel"
For Time:
30 Snatches 155#/105#
* Reps can be Power or Squat Snatch

Friday 03/14/2025

WOD
"CrossFit Open Workout 25.3"
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 155-b deadlift, 85-lb clean, 65-lb snatch
♂ 225-lb deadlift, 135-lb clean, 95-lb snatch

Monday 9/9/2024

Strength 
Deadlift for load:
 #1: 5 reps @ 40%
 #2: 5 reps @ 50%
 #3: 5 reps @ 60%

We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs

Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.

WOD
"Full House"
For Time:
13-11-9-7-5
Snatch 115#/85#
Chest to Bar
* The Snatches are Squat, not Power