WOD

4×6 Banded Barbell RDL Then…. In a 12 Minute Window: One set every 3 Minutes x 4 Rounds 21 Wall Balls 15 Alternating Dumbbell Hang Snatch 9 Box Jumps Overs

3 Rounds: 1:00 on/:20 Sec off 1: Bike/Shuttle run for cals 2: Barbell Bicep Curl 3: Weighted sit-ups 4. Bodyweight Walking Lunges 5.: Row for Cal 6: Seated BB Shoulder Press

Bench Press (3 x 8) (Week 1 of 3) Rest :90 Between sets. Dropping from 10s, to 8s this week you should be able to make a jump in weight. We will do 3 weeks of 8s before dropping to 5s. Then… For Time: 1k Row 30 Hang Power Cleans 155/105 100 Double Unders

6 Back Squat Every 2:00 x 3 (week 4 of 4) Goal is to be about 77-82% of your 1rm, More important than the exact %, is increasing your weight each week. Continue focusing on speed out of the bottom and perfect positioning for each rep. Next week we will move to 3s. Then… 10:00…

10min. AMRAP: 10 Cals of your choice 10 Barbell Hip Thrusts 15 Russian KB Swings 70/53 5min. AMRAP: 30 DB Hammer Curls 30 Double DB Tricep Extensions *Start on either one, but you must finish all 30 reps before you go to the next exercise. 10min. AMRAP: 10 Cals of your choice 10 Barbell Back…

26.3 (Final CrossFit Open 2026 workout) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees…

12pm class in CANCELLED Today!!! —- 12pm class in CANCELLED Today!!! 2 Rounds For Time: 35 Double Unders 15 Sit Ups 35/30 Cal Bike 20 Hand Release Push Ups 35/30 Cal Row 25 Air Squats Then… 10:00 Skill/Practice – Gymnastics Pushing/Pulling HSPU or Any Pulling Movement Shoulder Mobility

Snatch Pull + Snatch Every 1:15 x 6 Sets 1+1 – Banded RDL Then… 12 min AMRAP 100m Run /10/7 cal row) 4 Alt Hang DB Snatch 2 Toe To Bar 100m Run 6 Al Hang DB Snatch 3 Toe To Bar 100m Run 8 Alt Hang DB Snatch 4 Toe To Bar And so…

Bench Press (Week 3 of 3) 3×10 Rest :90 Between sets. Goal is for all 3 sets to be the same this week, matching or using slightly heavier than what you used last week if you are able. This is the our final week of 10s before dropping to 8s. Then…. 15 Rounds For Time…

Every 2:00 x 3 (week 3 of 4) 6 Back squats — Goal is to be about 75-79% of your 1rm, More important than the exact %, is increasing your weight each week. Continue focusing on speed out of the bottom and perfect positioning for each rep. We will do 1 more week of 6s…