Monday 2/2/2026

Strength 
Back Squat 4x2
Every 2:30 × 4 sets
2 Back Squats @80–82%

WOD
"Levi's Stadium"
5 Sets For Total Time:
20/16 Calorie Air Bike
50ft Dumbbell Front Rack Lunges (50s/35s)
-rest 1:30 between sets-

Saturday 1/31/2026

WOD
"First on Scene"
Teams of 2 For Time:
250 Wall Balls 20#/14#
200/150 Calorie Row
100 Box Jumps 24"/20"
50 Dumbbell Thrusters (50s/35s)

Friday 1/30/2026

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

Thursday 1/29/2026

Strength 
Shoulder Press 4x3
Every 2:00 × 4 sets
3 Shoulder Press @ 70%

WOD
"Devil Dogs"
For Time:
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
Note: Both athletes complete all sets. The calorie reps are not shared. Partner one completes a set, then Partner two completes the same set.