WOD
1) 3 RFT (35 min cap)
Erg 1,000/900 m
Echo 1,000/900m
20 Kb swings 53/35
Row 500/450m
Ski 500/450m
20 Box jumps 24/20
Tues. March 17th, 2026
WOD
1) 2 RFT
Run 200m
GHDSU Rx1 20, Rx2 16, Rx3 12
Pull-ups Rx1 20, Rx2 16, Rx3 12
Row 250/225m
2) Bench Press
3 x 10 same weight
3) 11 min Amrap
Ski 25/20 cals
Sumo Hi pull Rx1 20, Rx2 16, Rx3 12
Mon, March 16th, 2026
WOD
1) 9 min Emom
10 Fr rack Fwd lunges Rx1 135/95, Rx2 115/75, Rx3 95/65
Wallballs Rx1 20, Rx2 17, Rx3 14
7 Pwr cleans - same
2) Backsquat
5 x 4 ascending
3) 3 RFT
Bike Erg 25/20 cals
8 Devil press Rx1 50/35, Rx2 40/25, Rx3 35/20
Thurs, March 12, 2026
Wod
1) Bike Erg Sprints
1:00on/2:00off x4
Complete in 1:00 or less
Rx1 25/20cals Rx2 22/18 Rx3 20/16
2) Front Squat
4x2 ascending
3) 3 Rounds:
200m Run
80’ Lunge
15 Kb swings 50/35
(Time cap 11mins)
Wed, March 11, 2026
Wod
3 Rounds for time:
25 squats with wallball Rx1 30/20 Rx2 20/14 Rx3 14/10
1000/900m Row
25 wallball pushpress 10’
1000/900m Ski
Tues, March 10, 2026
Wod
1) 1:00on/1:00off x5
Max Handstand walk sc: wallwalks
2) 15:00 to work to a heavy
Deadlift + clean + jerk
3) 10 min EMOM
10 Power snatch Rx 115/75 Rx2 95/65 Rx3 75/55
Shuttle runs Rx1 5 Rx2 4 Rx3 3
Mon, March 9, 2026
Wod
1) Backsquat
5x3 ascending
2) 20 min AMRAP:
20 Db box step overs Rx1 50/35 Rx2 35/20 Rx3 bodyweight
Row cals Rx1 30/24 Rx2 25/20 Rx3 20/16
10 Burpee box jump overs
Fri, March 6th, 2026
Open Workout 26.2
For time: (Time Cap 15 mins)
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Thurs, March 5th, 2026
WOD
1) 3 RFT
10 Front squat Rx1 155/105, Rx2 135/85, Rx3 115/75
Burpee over the bar Rx1 12, Rx2 10, Rx3 8
10 Power Cleans - same
2) Backsquat
5 x 5 ascending
3) 10 min Amrap
Bike Erg 15/12 cals
Dus Rx1 100, Rx2 50, Rx3 100singles
Run 200m
WED, March 4th, l2026
WOD
1) 3 RFT
25 sit-ups
Bike Erg 1,000/900m
Bike Echo 1,000/900m
Row 500/450m
Ski 500/450m
Run 400m
Tues, March 3rd, 2026
WOD
1) Push Press
5 x 5 ascending
2) For Time
1,500/1,350 Row
3 Rounds
30 One DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Pull-ups Rx1 20, Rx2 15, Rx3 10
HSPUs Rx1 20, Rx2 15, Rx3 10
20 One DB Hang Clean/Jerks alt 10/10
Then : 1,500/1,350 Ski
Mon, March 2nd, 2026
WOD
1) 4 RFT
Bike Erg 10/8 cals
10 Kb Goblet squats Rx1 70/53, Rx2 62/44, Rx3 53/35
Bike Echo 500/450m
10 Kb lunges
2) Deadlift
5 x 5 ascending
3) Run Sprints
2 x 400m
1:00 rest
3 x 200m
1:00 rest
Fri, Feb 27, 2026
Wod
CrossFit Open 26.1
For time:
20 wall-ball shots (14/20 lb) (9/10 ft)
18 box jump-overs (20/24 in)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap 12:00
Thurs, Feb 26, 2026
Wod
*if you’re reading this, sign up for the CrossFit Open :)
1) For Time:
21-15-9
Box jump overs Rx1 30/24” Rx2 24/20” Rx3 same
Power snatch 95/65 Rx2 same Rx3 75/55
2) Front Squat
5x2 ascending
3) 8 min AMRAP:
5 BMU Rx2 10 C2b Rx3 10 pull-ups
5 Devils Press Rx1 50/35 Rx2 40/35 Rx3 35/20
Overhead db Lunge 40’
Wed, Feb 25, 2026
Wod
30min AMRAP:
100cal Bike erg
100cal Row
100cal Ski
*10 air squats after every Rx1 25cals Rx2 33cals Rx3 50cals
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