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.

Friday 1/9/2026

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WOD
Teams of 2
22:00 AMRAP
15 Thrusters 95#/65#
15 Chest to Bar Pull Ups
(1:1 on rounds)

Gymnastics
Level 1:
12 minute EMOM of:
Minute 1: 5-8 Arch to Hollow on Bar with Legs together
Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing - focus on perfect positions without a double sway)
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute.        
Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute
Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)

Wednesday 09/17/2025

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Strength
Clean + Front Squat + Jerk 4x3
Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band

WOD
"Broadhead"
For Time:
21-15-9-9
Thrusters 95#/65#
Lateral Burpees over the Bar