Wednesday 02/25/2026

Strength
Deadlift 3x5
Every 2:00 × 3 sets
5 Deadlifts @60%

WOD
"Clam Chowder"
3 Rounds For Time:
30 Wall Balls 20#/14#
20 Pull Ups
10 Power Snatch 135#/95#

Wednesday 2/11/2026

Strength 
Back Squat 4x3
Every 2:00 × 4 sets
3 Back Squats @65%

WOD
"Ball Out"
For Time:
27-21-15-9
Wall Balls 20#/14#
Calorie Row
*Women's Calories: 22-16-12-8

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.

Monday 1/26/2026

Strength 
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @ 75%

WOD
"Engine Company"
4 Sets For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
10 Wall Balls 20#/14#
5 Box Jump Overs 24"/20"
-rest 2:00 between sets-