Tues, Feb 24, 2026
Wod
1)Superset
Shoulder Press
4x4 ascending *deadstop
Push-ups
4x Rx1 20/15 Rx2 15/10 Rx3 10/6
2)(2:00work/1:00rest) x5
Row cals Rx1 30/24 Rx2 25/20 Rx3 20/16
Max effort Wallwalks
Mon, Feb 23, 2026
Wod
*SIGN UP FOR THE OPEN, we begin this Friday!
1) 15 mins to work to a heavy complex
1 deadlift
1 clean
1 hang clean
1 jerk
2) Open workout 20.2
20 min AMRAP:
4 dumbbell thrusters RX: 50/35 scaled: 35/20
6 T2B scaled: hanging knee raises
24 double unders scaled: single unders
Fri, Feb 20, 2026
WOD
1) 5 min cap
75 sit-ups
Row 1000/900m
2) Bench Press
5 x 5 ascending
3) 3 RFT
Target Burpees Rx1 10, Rx2 8, Rx3 6
25 Rx1 C2B , Rx2 25 pull-ups, Rx3 15
HSPUs Rx1 15, Rx2 10, Rx3 15/10 push-ups
Ski 250/200m
Thurs, Feb 19, 2026
WOD
1) 6 min Emom
5 Squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
2) Backsquat
4 x 3 ascending
3) 10 min amrap
8 DB cleans Rx1 50/35, Rx2 40/25, Rx3 35/20
DB lunges 40 ft
4 DB Devil press
DB lunges 40 ft
WED, Feb 18, 2026
WOD
1) 2 RFT
GHDSU then Back extn
Rx1 30, Rx2 25, Rx3 20
Run 800m
GHDSU/Back extn - same
Bike Erg 1,000/900m
Bike Echo 1,000/900m
Row 500/450m
Ski 500/450m
Tues, Feb 17,2026
WOD
1) 3 RFT (25 min cap)
30 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Ski 500/450m
20 Kb single arm push press - same
Bike Erg 1,000/900m
Wallwalks Rx1 5, Rx2 4, Rx3 3
2) Shoulder Press
5 x 6 ascending
Mon, Feb 16, 2026
WOD
1) 3 RFT
25 Wallbalks Rx1 30/20, Rx2 20/13, Rx3 14/10
Row 500/450m
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/65
Run 400m
Dus Rx1 100, Rx2 60, Rx3 100 singles
2) Deadlift
5 x 6 ascending
Fri, Feb 13, 2026
Wod
1) Every 2:30 complete x4
:30 Back extension hold
straight into..
Back extensions
Rx1 20 Rx15 Rx3 10
2) Bench Press
3x10 @65%
3)12 min AMRAP:
12 Db push press Rx1 50/35 Rx2 40/25 Rx3 35/20
GHDSU Rx1 30 Rx2 20 Rx3 20 situps
12 Db bench press
Toes to bar Rx1 30 Rx2 20 Rx3 10
Thurs, Feb 12, 2026
Wod
1) 8 min EMOM
5 Devils press Rx1 50/35 Rx2 40/25 Rx3 35/20
10 Db thrusters
2) Deadlift
3x10 @65%
3) For Time:
20 Overhead lunges Rx1 135/95 Rx2 115/75 Rx3 95/55
50/40cal Echo bike
20 Overhead Lunges
(Time cap 8 mins)
Wed, Feb 11, 2026
Wod
5 Rounds
(2:00 on / 1:00 off) on Ski for max calories
then
Row
then
Bike erg
*start with damper on 2, every round increase damper by 2 (2,4,6,8,10). Start over at 2 for every machine.
Tues, Feb 10, 2026
Wod
1) Split Jerk
5x3 ascending
2) 20min AMRAP:
50/40 cal Row
8 wall walks Rx2 6 Rx3 4
25 C2B Rx2 15 C2B Rx3 15 pullups
100 dubs Rx2 60 Rx3 100 singles
Mon, Feb. 9, 2026
Wod
1) 10min EMOM
Bike erg Rx1 15/12 Rx2 12/10 Rx3 10/8
Burpee shuttle run Rx1 5 Rx2 4 Rx3 3
2) Front squat
5x2 ascending
3) For Time:
20 squat clean Rx1 205/155 Rx2 175/125 Rx3 135/95
(Time cap 8mins)
Fri, Feb 6, 2026
WOD
1) 8 min Emom
Row - 30 sec
GHD hold - 30 sec
2) Bench Press
5 x 2 ascending
3) 3 RFT
Pull-ups Rx1 15 C2B, Rx2 15, Rx3 10
Push-ups Rx1 25/20, Rx2 20/15, 15/12
Ski 350/315m
Thurs, Feb 5, 2026
WOD
1) 8 min Emom
12 Front rack lunges Rx1 165/115, Rx2 135/95, Rx3 115/75
6 Squat cleans - same
2) Back squat
5 x 2 ascending
3) 3 RFT
Bike Erg 30/24 cals
Box jumps Rx1 20, Rx2 17, Rx3 14
Burpee Box overs Rx1 12, Rx2 10, Rx
WED, Feb 4, 2026
5 RFT
20 DB one arm alt snatch Rx1 70/50, Rx2 60/40, Rx3 50/30
Echo .8/.7km
Erg 750/675m
Row 350/315m
Ski 350/315m
1 min rest
Tues, Feb 3, 2026
1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 15 GHDUs
Row 500/450m
15 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Ski 500/450m
HSPUs Rx1 20, Rx2 15, Rx3 20/15 push-ups
2) Shoulder Press
5 x 3 ascending
Mon, Feb 2, 2026
1) 4 RFT
Bike Echo 15/12 cals
15 Goblets squats Rx1 70/53, Rx2 62/44, Rx3 53/35
15 KB swings - same
15 KB sumo Hi pull - same
2) Deadlift
5 x 2 ascending
3) For Time
Bike Erg
100/80 cals