WOD 1.21.2026

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A. For Time 4 Rounds 20 Box Jump Over 24/20" 15 Chest-to-Bar Pull Up 12:00 Time Cap B. For Load E2MOM x 16 Minutes (8 Rounds) Push Press 5-5-5-4-4-4-3-3

WOD 1.20.2026

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A. For Time 10:00 AMRAP 5 Power Clean 93/65 5 Wall Walks For Load Every 2:30 x 10 Minutes (4 Rounds) Defecit Deadlift 10-10-10-10

WOD 1.19.2026

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A. Interval Training 3 Rounds, :40 On / :20 Off, Alternating Between... Minute 1: Push Up Minute 2: Single Dumbbell Box Step Overs 50/35#, 24/20" Minute 3. Shoulder-to-Overhead 61/43 Minute 4. Any Machine Calories Minute 5.…

WOD 1.18.2026

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A. Superset Bent Row 3-3-3-3-3 Straight Body Lift 3-3-3-3-3 B. Each Round For Time Every 2:30 x 6 Rounds 200M Run 12 Russian Kettlebell Swing 2/1.5P 9 Burpee-over-Kettlebell - Score Is Slowest Round

WOD 1.17.2026

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A. For Time "Amanda" 9-7-5 Reps Of Ring Muscle Up Squat Snatch 61/43 12:00 Time Cap - Compare To February 7, 2024 B. For Load EMOM x 5 Minutes 1 Squat Snatch Every 1:30 x 9 Minutes 1 Snatch Deadlift - Mid-Shin,…

WOD 1.16.2026

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A. For Time 3 Rounds 400 Run 30 Medball Box Step Ups 20/14#, 24/20" 20 Hang Power Cleans 52/38 18:00 Time Cap B. For Max Reps E2MOM x 10 Minute Max Rep Strict Pull-up* *If you have 7-10+ Strict Pull Ups on a…

WOD 1.15.2026

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A. For Rounds and Reps Minute 0:00-15:00 Row For Calories At the 3:00, 6:00, 9:00, 12:00 Mark, Complete: 5 Plate Turkish Sit Ups 20/10 10 Plate Jumps 15 Deficit Reverse Lunges (standing on plate) Minute 15:00-17:00 (2:00 Rest) Minute…

WOD 1.14.2026

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A. For Time 400M Run 40 Wall Balls 20/14# 30 Pull Ups 20 Thrusters 43/29 100 Ft. Handstand Walk 12:00 Time Cap B. For Time On A 16:00 Clock, Establish A... Heavy Single Back Squat  

WOD 1.13.2026

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A. For Rounds and Reps 4 x 2:00 AMRAP / 2:00 Rest 14 Lateral Burpee-over-Rower Max Calorie Row In Remaining Time B. Accessory Finisher 2:00 Max Rope Climbs 2:00 Max KB Sumo Deadlift High Pull 2/1.5P

WOD 1.12.2026

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A. For Time 3 Rounds 10 Deadlift 84/61 8 Bar Muscle Ups 3:00 Rest 3 Rounds 8 Front Squats 84/61 10 Strict HSPU 15:00 Time Cap B. For Load EMOM x 10:00 Minutes 1 Clean & Jerk