WOD

Sat, Dec 13 2025

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Most Recent Benchmark:
CrossFit Open 26.2 on Mar 8, 2026 (4 days ago)
Barbell strength 20251213Power Snatch MaxSnatch Max❄️ Blizzard of Burpees ❄️

Barbell strength 20251213


(Time)
Warmup
200m walk
-4 minutes any machine
--Then--
Foam roll – 10-15 passes on each bodypart
-Upper back
-Lats
-Traps (use barbell if needed)
-Quads
-Glutes
-Then-
1 Round
-10 samson stretch
-8 Squat therapy air squat
-8 Behind the neck ohs grip strict press
-8 Barbell overhead squat
-4 sotts press

Primers:
-2 sets x 20 reps GHD sit ups
-2 sets x 20 reps good morning (45/35)

Strength:
-Test snatch 1rm

Overhead squat
4 sets x 2 reps @ heaviest weight
*Rest 2-4 min between sets.

B.
Overhead squat
4 sets x 2 reps @ 85-95% of weight lifted in part A.
*Rest 2-4 min between sets.

Burner:
3 Rounds for Time:

-16 Burpees over Dumbbell (50/35)
-16 Goblet Squats

100% 0%

1st5:30 RxAmelia Sat, Dec 13, 2025
2nd6:04 Nicole Sat, Dec 13, 2025
3rd6:36 Kathleen Sat, Dec 13, 2025
1st4:20 RxJoey P Sat, Dec 13, 2025
2nd4:42 RxBrandon Sat, Dec 13, 2025
3rd6:04 Jose B Sat, Dec 13, 2025

Joey P4:20 Rx
Brandon4:42 Rx
Amelia5:30 Rx
Nicole6:04
35, ROM squats
Jose B6:04
45
Tracy L6:06
20
Derrick6:09
45
Kathleen6:36
20
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