WOD
 | Fri, Jan 23 |  |
 | Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
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| CrossFit 20260123 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260123(Rounds) WARM-UP: 200m walk 400m run (easy pace) 25 ft down and back: Bear crawl (down) Samson lunges (back) Spiderman twist Side lunges Crab walk (focus on maintaining high hips) Burpee broad jump 200m run (moderate pace) 2 sets: 5 scap pull-ups 10 alternating right/left plank shoulder taps to down dog 10 bootstrappers 200m run (fast/stride) WOD MOVEMENT REVIEW & WARM-UP: EMOTM x 3mins: 4 alternating hang dumbbell snatches 2 single-arm dumbbell overhead squats, left 2 single-arm dumbbell overhead squats, right – Build to workout weight WOD: AMRAP x 9mins Rx: STIMULUS 3+ rounds 12 alternating hang DB snatches (50/35) 6 single-arm DB overhead squats, left 6 single-arm DB overhead squats, right 12 lateral jumps over the DB MODIFICATIONS: -Dumbbell snatches and overhead squats, modify weight to allow for unbroken sets (all rounds) -Overhead squats, modify movement, e.g., overhead lunges or goblet squats -Lateral jumps, modify movement, e.g., step-overs STIMULUS NOTES: 3+ rounds Hang dumbbell snatches in 1:00 or less Dumbbell overhead squats in :30 or less/arm Lateral jumps over the dumbbell in :45 or less ACCESSORY + STRETCHING: EMOTM x 6mins: Min 1: Single-arm dumbbell suitcase carry, right arm (100 ft) Min 2: Single-arm dumbbell suitcase carry, left arm (100 ft) 1 set: :30 calf stretch/side 1:00 table-top stretch
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