Archive for 2026
Tuesday 20260203
Stimulus and Strategy:
Today’s workout is a moderate-duration chipper. Expect the box jump-overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump-overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump-overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.
Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run
Monday 20260102
500-meter row
then
3 rounds for time of:
10 PVC Snatches
10 GHD Back Extensions
10 DB Shoulder Press
WOD
3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches
Stimulus and Strategy:
Today’s workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.
Saturday 20260131
250 Meter Row
Warm-Up
5 Pull-Ups
10 GHD Back Extensions
10 Russian KB Swings
Skill
American Kbell Swing
3 Rounds each for time of:
50 Air Squats
40 Abmat Sit-ups
30 Kettlebell Swings, 53/35
20 Push-ups, hand-release
*Rest 3 minutes between each round
Friday 20260130
Friday 20260130
Row 500 Meters
Warm Up
10 PVC Pass Thru
5 Scorpion Stretches
30 seconds of Sampson Stretch
Skill
Burgener Warm Up ;Bonus. Here is the description
Snatch Grip Deadlifts: Focus on keeping the bar close and your back flat.
High Hang Dip & Shrug: Emphasize vertical power and full hip extension.
High Hang Muscle Snatch: Keep the bar close and pull with the elbows high.
Overhead Squats: Even if you plan to power snatch, this ensures stability receiving.
Tall Snatches: Focus on speed and an aggressive pull under the bar.
WOD
Isabel 30 Snatches.
Isabel is a sprint, so you must be fully primed before the clock starts.
Build-Up: Gradually increase weight over 4–5 sets
Confidence Test:
Before starting, perform 3–5 reps at your goal workout weight to ensure the load feels manageable for fast singles or small sets.
Thursday 20260129
Run 400 Meters
Warm Up
3 rounds
10 Front Squat
10 Push Ups
5 Pull Ups
Skill
Med Ball Clean
WOD
1 Mile run, then…
75 Wall Ball Shots, 20/14
50 Burpees
25 Pull Ups
Tuesday 20260127
Row 500 Meters
Warm Up Sets
10 Reps Seated Dumbbell Good Morning
10 Reps Bar Back Squat
15 Reps Sit Ups
WOD
Deadlifts
5 reps at 275
5 reps at 255
5 reps at 225
5 reps at 205
5 reps at 185
20 Reps at 85
Recovery
Hamstring Stretch
Quad Roll with Barbell
Doing Reverse Burpees for over 30 years. Only 17 with CrossFit. We called them back breakfalls. I remember the day CrossFit was introduced to them. In my back yard.
Monday 20260126
Warm up
2 minutes on Assault Mike
3 Rounds
10 Double Under
10 Deadlift (Bar only)
10 Rack- Un-Rack
SKILL
Burgener Warm Up
WOD
2 Rounds for time of:
15/10 Calories, Assault Bike
15 Hang Power Cleans, 135/95
Recovery
Calf Stretch
Triceps Foam roll
Elements Week 2
Deadlifts
Front Squats
Mile run
Assault Bike
Hang Power Cleans
Wall Ball Shots
Burpees
Pull Ups
Squat Clean,
Ring Dips
Saturday 20260124
500 Meter Run
3 rounds
10 Bent Over Row
10 RDL
10 Hanging Knee Tucks
Skill
American vs American
Single vs double
WOD
Row 300 then
30,20,10
Russian Swings
Sit Ups
Then
Row 300 Meters
Recovery
Foam Roll the Glutes
Pigeon Pose Stretch
Friday 20260123
2 minutes jump rope
Warm-Up
10 kbell sumo deadlift high pulls
10 push press
10 box jump
WOD (10-12) AMRAP
10 power snatch
15 Douboe unders
Recovery
Foam roll Lats
Foam roll Calves