WOD & Blog
***JOIN US FOR THE 2026 CROSSFIT OPEN***
Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift
5 Rounds, on the 2:30 of
Deadlift x 3-3-3-3-3
NOTES: Work across at 80% or heavier for all sets/reps, target the metcon weights shown below and prime with sets for the MetCon, or build to a 3RM for the day. Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“22.2 Sharpener”
For time vs. a 10:00 time cap
2-4-6-8-10-8-6-4-2 reps of
Deadlift (185/125lbs)
Bar Facing Burpees
NOTES: Rx+ may run through that “22.2” in it’s original form. Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read More***JOIN US FOR THE 2026 CROSSFIT OPEN***
Warm-up Drills
I. Pliability/ROMWOD x 15:00 Routine
II. Set-up, Training Flow & Movement Review
Impact/Focus: Bench Press & HS Skills
5 Rounds, on the 2:30 of
Bench Press x 3-3-3-3-3
*Finish each round with a Handstand Skill set emphasizing balance and stability in the handstand position.
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Helter Skelter”
7 Rounds for time vs. a 15:00 time cap
1 x Rope Climb
3 x Wall Walks
60ft x Sandbag Bearhug Carry (100/60lbs)
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Row Burst, Core & Carry
12:00 AMRAP for quality and intensity across rounds
Row x 18/14kcal
:30 x Plank Hold -or- :20 x L-sit Hold
60ft x Farmer’s Carry (2xDB’s/KB’s)
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
“Belly Laugh”
For time
(vs. a soft 12:00 time cap)
50 x GHD Sit-ups
Immediately into…
7 Rounds of
21 x Double-unders
15 x Russian KB Swings (32/24kg)
Immediately into…
75 x Abmat Sit-ups
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read More
Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Front Squat
Warm-up sets building to a starting weight @ 65%+ of the most recent 1RM -or- target 75% of the Back Squat Doubles weights achieved last week.
Then…
5 Rounds, on the 2:15 of
Front Squat x 2-2-2-2-2
*Each round will finish with a strict or kipping gymnastics pulling movement to prime for the Met.Con. or to build through a skill challenge. See whiteboard brief for additional guidance.
NOTES: Climb weight across sets and reps as able is not using percentages; percentage precision should track same weight across rounds.
Post scores to comments.
“AMRAP Select Monday”
Complete as many rounds/reps as possible in 14:00 of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
NOTES: Rx+ may opt for a “Mary” iteration of this AMRAP today. Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Read MoreWarm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean & Jerk
Warm-up sets, technique review and point of performance reinforcement.
12 Minute running clock
Power Clean & Jerk x
1-1-1-1-1-1-1-1-1-1 (10 sets of 1)
Notes:
Power or Full Clean & Jerk are both options for today’s training. Manage work/rest as needed across the rounds and reps assigned.
Specific training tracks today would gravitate towards the following
I. Light weight barbell movements across rounds developing proficiency in the mechanics of the lift,
II. Maintain the same weight across at a challenging load that targets a specific metcon weight goal,
III. Climb weight across sets as able until hitting the best single rep personal record or best lift on the day.
Post scores to comments.
“16.1 Splitted”
12:00 AMRAP of
25ft x Overhead Walking Lunges -or- 8 x Overhead Back Lunges (in place)
8 x Bar Facing Burpees
25ft x Overhead Walking Lunges -or- 8 x Overhead Back Lunges (in place)
8 x Chest-to-Bar Pull Ups
NOTES: Athletes may scale lunges to a Front Rack or Back Rack movement, or scale further to a Goblet style lunge as applicable. Additional points of performance, scaling and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Read MoreWarm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
“Dirty Thirty”
For time
30 x Box Jumps (24/20”)
30 x Medicine Ball Cleans (20/14lbs)
30 x Walking Lunges
30 x Sumo Deadlift High-Pull (75/55lbs)
30 x Toes-to-Bar
30 x Push Press (75/55lbs)
30 x Back Extensions
30 x Thrusters (75/55lbs)
30 x Burpees
30 x Double unders
Post times to comments.
Read More
Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat Doubles
Warm-up sets, reps & movement priming x 6:00; Building to the best weight to start the 2 rep Sets as Follows…
5 Rounds, on the 2:00 of
Back Squat x 2-2-2-2-2
NOTES: Climb weight across sets and reps as able. Athletes have the option to work Front or Overhead Squats in place of Back Squats today at the same rep/interval scheme; attempt to work at 80-85% range as able across rounds.
Post scores to comments.
“A Triple Double Dog Dare”
21-15-9 reps for time
vs. 8:00 Time Cap
Handstand Push-ups, Scaled HSPU’s or DB Push Press
Front Squat (115/85lbs)
Pull-ups
Rest 2:00
30-20-10 reps/kcal for time or Quality
vs. an 8:00 time cap
Row (kcal)
GHD/Abmat Sit-ups
NOTES: Scaling and additional points of performance will be covered during the whiteboard brief. Bring the lumber, Ninjas.
Post scores to comments.
Read MoreWarm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Power Snatch
Warm-up sets, technique review and point of performance reinforcement.
12 Minute running clock
Power or Full Snatch x
1-1-1-1-1-1-1-1-1-1 (10 sets of 1)
Notes:
Power or Full Snatch are both options for today’s training. Manage work/rest as needed across the rounds and reps assigned; tap n go sets for as long as able, dump and reset as load demands.
Specific training tracks today would gravitate towards the following
I. Light weight barbell movements across rounds developing proficiency in the mechanics of the lift,
II. Maintain the same weight across at a challenging load that targets a specific metcon weight goal,
III. Climb weight across sets as able until hitting the best single rep personal record or best lift on the day.
Post scores to comments.
“24.1 Hang Time”
Complete for time
vs a 15:00 time cap
21-15-9 x 1-Arm DB Hang to Overhead (50/35lbs)
21-15-9 x Lateral Burpees Over Dumbbell
21-15-9 x 1-Arm DB Hang to Overhead (50/35lbs)
21-15-9 x Lateral Burpees Over Dumbbell
Notes:
Each round is comprised of four tasks, one side performs the DB H2OH, follow with Burpees, then the other side performs the DB H2OH assignment before finishing the round with the second set of Burpees. Said in top down fashion: Round 1 is 21,21,21,21 reps. Round 2 is 15,15,15,15 reps. Round 3 is 9,9,9,9 reps. Get some, Ninjas.
Post scores to comments.
Read More**Classes for Monday 01.26.2026 have been cancelled due to the Inclement Weather, Normal hours of operation set to resume on Tuesday 01.27.2026. Stay safe, Ninjas!!!**
Read More