Partner WOD 100 Max power Cleans - partner does bar hang - (75/115) keep switching as neccessary ! 150 push ups. partner does breathing in plank 150 wall Balls partner is in Hole Sit 100 Mountain Climbers (set a five or 10 A great way of doing this would be small sets each back-and-forth probably 3 to 5 on the lift. And 5–0 otherwise.

Warm up 4 mins Cardio 4 mins band/cross 1 min plank 1 min Hang 1 min wall Sit 1 min KB OH walk PVC WOD 1 min stations 4 Rounds Push presses (55/75) KB Swings (35/53) Sumo Deadlift High Pull (55/75) Goblet Squats (35/53) Row Rest

Warm up 2000m row or Bike Wod 4 Rounds of: 14 Thrusters (65/95) 13 Devil Dogz (35/50) 12 Mountain Climbers

Warm Up Runners / jj, t, pog Michael phelps 3x8, 1-arm Rows Abstractor: 1-min Hang PVC Back Squats pro WOD 18*15*12*9*6*3 of Back Squats (75/115) Pull Ups ****3 Wall Walks between sets Rest 1 min. 1 min. Max pullups

CrossFit Open 2026!! The teams are officially set for the Open Battle at Elation: Red vs. Black 🔴⚫ Be sure to check the attached photo for the full team breakdown and see who you’ll be battling alongside over the three weeks of the Open. You can start earning points for your team right now by registering for the Open at games.crossfit.com and by completing the Judge’s Course on the same site. Let’s go Elation Nation!! The Open kicks off in less than TWO weeks. Time to get r

Warm up Tabata cardio Tabata Dying Bugs or Hollow Rocks Bands/cross sym LEG Swings n crossovers PVC Power Clean review n progression Bend Over Rows 3x8 WOD 16 min AMRAP 6 OH Squats w/ plate (35/45) 5 Power Cleans (75/115) 4 L-Hang Pulll ups 3 Burpees EMOM

Warm up Cardio 4 mins 333’s PU, SU, sqts Michael Phelps 4 mins abs callouts pvc Deadlift pro WOD 18-15-12-9-6-3 of: Deadlifts (135/185) Dumbell Press 15 Jumping Lunges 10 Box Jumps Rest 1 minute 30 Toes to Bar, Hanging knee ups, GHD’s