Thu, Jan 22, 2026 CrossFit
Strength
Overhead Squat
1 set of 4 at 60%
1 set of 4 at 65%
1 set of 3 at 70%
1 set of 3 at 75%
2 sets of 2 at 78+%
Strength
Overhead Squat
1 set of 4 at 60%
1 set of 4 at 65%
1 set of 3 at 70%
1 set of 3 at 75%
2 sets of 2 at 78+%
WOD
Amrap 12
6 Thrusters 135/95
12 Pull Ups
60 Double Unders
RX+ Thruster 155/105 & C2B PU
Int 1:
6 Thrusters 115/75
4-6 banded strict Pull Ups
40-60 Double Unders
Int 2:
6 Thrusters 115/75
3-6 Pull Ups
40-60 Double Unders
Scaled:
6 Thrusters 65/45
8 Ring Rows
60-80 Single Unders
Today's goal is stamina and grip endurance. This triplet is designed to be challenging with two hip dominant movements and a slightly heavier than normal thruster. Choose a weight for your thruster that is a 7/10 effort and can be performed unbroken.
Amrap 12
6 Thrusters 135/95
12 Pull Ups
60 Double Unders
RX+ Thruster 155/105 & C2B PU
Int 1:
6 Thrusters 115/75
4-6 banded strict Pull Ups
40-60 Double Unders
Int 2:
6 Thrusters 115/75
3-6 Pull Ups
40-60 Double Unders
Scaled:
6 Thrusters 65/45
8 Ring Rows
60-80 Single Unders
Today's goal is stamina and grip endurance. This triplet is designed to be challenging with two hip dominant movements and a slightly heavier than normal thruster. Choose a weight for your thruster that is a 7/10 effort and can be performed unbroken.
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Thu, Jan 22, 2026 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD Amr... | ||||
| M | 5:00 AM | Gene | 135 | RX | 5+8 | INT | ||
| M | 5:00 AM | Big John | 4+18 | RX | ||||
| M | 5:00 AM | Eric N | 6+0 | S | ||||
| F | 5:00 AM | Tracy G | 4+3 | RX | ||||
| M | 5:00 AM | Ivan M | 7+0 | INT | ||||
| F | 5:00 AM | Krissy Yurko | 6+0 | S | ||||
| M | 5:00 AM | Nicholas L | 6+9 | S | ||||
| F | 5:00 AM | Gina | 6+7 | S | ||||
| M | 5:00 AM | Rick Y | 5+4 | S | ||||
| M | 5:00 AM | Memo | 3+48 | S | ||||
| F | 5:00 AM | Laura O | 3+3 | RX | ||||
| M | 5:00 AM | Jordan B | 6+48 | S | ||||
| M | 5:00 AM | Nathaniel B | 6+9 | S | ||||