Monday 01/12/26
CrossFit & Function:
Power Snatch 1RM
+
9 minute Ladder
1 Squat Clean (155/105)
2 Burpee
2 Squat Clean
4 Burpees
3 Squat Cleans
6 Burpees
… etc.
adding 1 rep to the squat cleans and 2 reps to the burpees,
each round, until the 9 minutes are up.
**score is total reps
Tuesday 01/13/26
CrossFit & Function:
Skill Work:
Every 1:30 x 9:00
L1: :15s Banded Hollow Hold + 8-10 PVC Lat Pulldown
Banded Hollow Hold:https://youtu.be/eS_LdKq4PuY
PVC Lat Pulldown: https://youtu.be/rBn_e62XuZE
L2: 8-10 Beat Swings
L3: 8-10 Kipping Knees to Chest
+
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*Complete 5 Box Jumps after each set*
**score is time completed
Wednesday 01/14/26
Crossfit & Function:
Build to a heavy 25ft Farmer’s Carry in 15 minute
*use Farmer’s Handles
+
Crossfit:
NOT FOR TIME:
1-2-3-4-5-6-7-8-9-10
Back Squat From Rack
Pendlay Row
*can start heavy and strip weight as reps increase
Function:
NOT FOR TIME:
1-2-3-4-5-6-7-8-9-10
KB Goblet Squats
Pendlay Row
*can start heavy and strip weight as reps increase
Thursday 01/15/26
Crossfit:
50-40-30-20-10
Double Unders
Sit-ups
rest 3 minutes
Then…
200m row
rest 2 minutes
350m row
rest 2 minutes
500m row
**score is for time
Function:
100-80-60-40-20
Single Unders
50-40-30-20-10
Sit-ups
rest 3 minutes
Then…
200m row
rest 2 minutes
350m row
rest 2 minutes
500m row
Friday 01/16/26
CrossFit & Function:
Ale’s Bday WOD
4 Rounds for time:
10 Back Squats (repeatable weight)
12 Alternating DB Snatches 50/35
10 Front Squats (same bar, same rack )
8 Deadlifts (heavy)
rest 3 minutes after each round
Saturday 01/17/26
CrossFit & Function:
6 Rounds
10 Power Snatches 75/55
10 OHS
10/7 Cal Bike Erg
Sunday 01/18/26
CrossFit & Function:
Buy-In (shared)
1,000 m Row
+
Partner Chipper
120 Kettlebell Swings (53/35)
120 Alternating DB Rows (50/35)
120 Sit-Ups
*score is for time