Wod

[Hardly_Hangin]

BB Rows 4x5 @ 160
Intensity bench 1x5 @ 280
Volume press 4x5 @ 150

Alternate BB incline bench with laying tricep extensions, both 3x8

 

[bow_dozer]

WARMUP: 2 Rounds
Band Fire Hydrants x 10/10/10/10
Band Walks x 20/20
Bird Dogs x 10/10/10/10
Single Leg Suitcase Crunch x 20/20

BLOCK 1: 4 Rounds
Ski Erg OR Row x 250 meters
Devil’s Press x 5
Ski Erg OR Row x 500 meters
Pullups x 10

BLOCK 2:
10 Min on Stairs

 

[state637]

Conditioning
Complete as much distance as possible in 2 minutes of:

Bike 20 Calories
Max Distance Shuttle Run (25 feet = 1 rep) in the remaining time.

Rest 2 minutes, then…
Complete as many calories as possible in 2 minutes of:

300 Foot Shuttle Run (25 foot increments)
Max Calorie Row in the remaining time.

Rest 2 minutes, then…
Complete as many calories as possible in 2 minutes of:

20 Calorie Row
Max Calorie Bike in the remaining time.

Rest 2 minutes, then repeat everything for a SECOND set

 

[Jbark60]

Bench press 4x1 265
Clapping push ups 4x5

CrossFit main site workout from 2/9/26
3 Rounds
5 wall walks
25 chest to bar pull ups
100 double under jump ropes
12:15

 

[sargent]

Wendler week 2 bench press
overhead press
diamond pushups
3 miles today.

 

[brca005]

8 rounds: 5R/Lx5R/Lx4R/Lx4R/Lx3R/Lx3R/Lx3R/Lx3R/L
KB one arm swing
KB clean
KB push press
KB rack squat

3 mile walk with 20# vest

 

[mtwarden]

4 miles (400’) with Tiny Elvis

 

[JD Jones]

Phase 2 ARMS and Cardio
Tuesday, Feb 10, 2026 at 6:28pm

Preacher Curl (Barbell)
Set 1: 45 lbs x 20
Set 2: 65 lbs x 14
Set 3: 65 lbs x 14
Set 4: 65 lbs x 13

Triceps Extension (Dumbbell)
"Incline"
Set 1: 70 lbs x 22
Set 2: 80 lbs x 14
Set 3: 80 lbs x 14
Set 4: 80 lbs x 12

Seated Incline Curl (Dumbbell)
Set 1: 30 lbs x 10
Set 2: 30 lbs x 10
Set 3: 30 lbs x 10
Set 4: 30 lbs x 10

Seated Triceps Press
Set 1: 270 lbs x 20
Set 2: 270 lbs x 20
Set 3: 270 lbs x 20

Shrug (Machine)
Set 1: 270 lbs x 18
Set 2: 270 lbs x 19
Set 3: 270 lbs x 20
Set 4: 270 lbs x 18

Cable Crunch
Set 1: 150 lbs x 20
Set 2: 150 lbs x 20
Set 3: 150 lbs x 20

Treadmill 35

 

[sargent]

2 miles with a 29# pack today.

 

[bow_dozer]

WARMUP: 3 Rounds

Lateral Lunges x 10/10
High Knees x 10/10
Butt Kicks x 15/15
Superman Pushups x 10

BLOCK 1: 40 min AMRAP
Run x .5 mile OR Assault Bike x 50 cals
Side Shuffle x 5 yards – Jump Squats (x2) x 4
Spider Crunch x 10
Wipers x 10
Plank Tucks (opp knee to elbow) x 10/10