| Gross Strength |
| DL 7 x 5 E3M (All reps near 90% of 5RM) |
| WOD |
| Box Jump: 15 (24”/20”) Ball Slam: 15 (#30/#20) AbMat: 15 AMRAP: 20 Minutes |
Thursday, January 22, 2026
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Category Archives: WOD
Wednesday, January 21, 2026
| Gross Strength |
| BP 10 x 1 OTM (@90% of 1RM) |
| WOD |
| Snatch (#135/#95) Bar MU 21, 15, 9 for time |
Tuesday, January 20, 2026
| Gross Strength |
| BSQ 5 x 5 E3M (Set 5 RM, Set one, 92% of former 5 RM. Set 2, 97-98% of former 5RM. Set 3, = former 5RM. Sets 4 and 5 work to more than the previous max, depending on how you are performing.) |
| WOD |
| Ring Push-up: 3 Toes to Bar: 6 Swing: 9 (32kg/24kg) AMRAP: 15 Minutes |
Monday, January 19, 2026
| Gross Strength |
| PCL 5 x 10 E2M (Do a couple of warm-up sets, the sets should be unbroken, then add weight over the 5 sets, the goal would be to find a threshold where you fail.) |
| WOD |
| Push Press: 12 (#95/#65) Bike Calories: 12 AMRAP: 17 Minutes |
Sunday, January 18, 2026
| Gross Strength |
| PP 10 x 3 OTM( HAP) |
| WOD |
| :30/:30 x 15 HSPU T2B Pistol Squats (Cycle through movement) |
Saturday, January 17, 2026
| Gross Strength |
| OHS 10 x 2 OTM (HAP) |
| WOD |
| Wall Ball: 20 (#20/#14) Bike or Row Calories: 15 Pull-up: 10 AMRAP: 20 Minutes |
Friday, January 16, 2026
| Gross Strength |
| SDL 7 x 1 E3M (Set 1RM) |
| WOD |
| Front Squat (#185/#120) HSPU 21, 15, 9 for time |
Thursday, January 15, 2026
| Gross Strength |
| P 7 x 3 E3M (HAP) |
| WOD |
| Power Clean: 5 (#115/#75) S2O: 5 Burpee over bar: 5 AMRAP: 15 Minutes |
Wednesday, January 14, 2026
| Gross Strength |
| FSQ 7 x 5 E3M (Near 5RM) |
| WOD |
| Dumbbell Snatch: 12 (#50/#35 – 1/1 x 6) Goblet Hold Standing Lunge Steps: 20 (In place, touch trailing knee) AMRAP: 15 Minutes |
Tuesday, January 13, 2026
| Gross Strength |
| DL 10 x 1 OTM (@90% of 1 RM) |
| WOD |
| :45/:15 x 15 Box Step Ups (20”) Dumbbell Push Press (#35/#25) AbMat Sit-up |
Chemical City CrossFit 