Work Out of the Day for Crossfit.

WOD 1.25.2026

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A. For Time and Load On A 30:00 Clock, Complete... 0:00-18:00 800M Run 30 Bar Facing Burpee 30 Shoulder-to-Overhead 61/43 30 Bar Facing Burpees 800M Run 18:00 Time Cap, Then Immediately Into... 18:00-30:00 Establish A 5RM…

WOD 1.24.2026

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A. For Time 4 Rounds 12 Back Rack Lunge Steps 70/47 14 Toes-to-Bar 16 Kettlebell Swing 1.5/1P 16:00 Time Cap B. For Load E2MOM x 12 Minutes Power Clean 3-3-3-3-3-3 - Must Be Touch-n-Go Reps

WOD 1.23.2026

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A. For Time Double Unders 30-60-90-120 Alternating DB Snatch 50/35# 40-30-20-10 12:00 Time Cap B. For Load EMOM x 5 MInutes Back Squat 2-2-2-2-2 Back Squat E2MOM x 10 Minutes 2-2-2-2-2

WOD 1.22.2026

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A. For Max Reps 5 x 1:30 AMRAP x 4 Rounds Interval 1 | 1:30 Row for Calories Interval 2 | 1:30 Sit-up Interval 3 | 1:30 Bike for Calories Interval 4 | 1:30 Burpees Interval 5 | 1:30 Rest  

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…