WOD
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
Thursday 20260122
300 Meter Row
Warm-Up
3 wall climbs
10 KB Deadlifts
3 Inchworms with 2 pushups
Skill
Power Clean
WOD (10-12)
3 Rounds
300 meter Bike
15 KBell Swings
Recovery
Door way Stretch
GHD 10 reps
20260120 Tuesday
500 Meter Row
R0w 500 Meters
Warm Up Sets
10 Reps Bar Back Squat Bar
10 Reps 50% working Load
8 reps 50% working Load
WOD
Back Squats
8-8-5-5-5-5
Extra
3 rounds
10 Back Extensions
20 sit-ups
Recovery
Pigeon Pose
Couch Stretch
Monday 20260119
500 Meter Run
Warm-Up
10 KBell Deadlifts
10 Hanging Knee Tucks
WOD (10-12)
7 minute AMRAP
7 SDHP
7 Push Ups
Recovery
IYT Series
Corner Push Ups
Friday 20260116
400 Meter Run
Warm-Up
10 Squats
10 Shoulder Press
10 Hanging Knee Tucks
WOD (10-12)
3 Rounds
10 Front Squat
20 Anchored Situps
Recovery
IYT Series
Forearm Wall Stretch
Straddle Stretch on Wall
Corner Push Ups