Friday Jan 30, 2026

260130 PRE AND POST WOD (Reps) Pre- and post-workout accessory 1 set: Max strict pull-ups – Perform one set before and one set after the workout 260130 METCON (Time, Rx2, Rx3) 3 rounds for time: 400/500-m row 40 AbMat sit-ups 30 alternating DB snatches (35/50 lb) Rx2/Masters: 3 rounds for time: 400/500-m row 30 AbMat sit-ups 30 alternating DB snatches (20/35 lb) Rx3: 3 rounds for time: 250/300-m row 15 AbMat sit-ups 15 alternating DB snatches (10/15 lb) Intended Stimulus -13:00-18:00. -Row in 1:45-2:15. -Sit-ups in 2:00 or less. -Dumbbell snatches in 2:00 or less -This workout will challenge athletes to maintain sound positions under midline fatigue and high heart rate. -Similar format to 260124. 260130 AT HOME WOD (Time) At-home option: 3 rounds for time: 400-meter run 40 sit-ups 30 alternating dumbbell snatches (35/50 lb) 260130 OPTIONAL ACCESSORY (Check In) Accumulate: 5:00 sandbag bear-hug (70/100 lb) – Rest as needed. Notes -Accumulate 5 minutes with the bag in a bear hug. -Scale the load to complete the effort in 4 sets or fewer and under 10 minutes total.

Today's Leaders 1st 13 Rx Kelley Today! 2nd 7 Rx Julia F Today! 3rd 2 Rx Jessica L Today! 1st 31 Rx Jeremy Today! 2nd 29 Rx Mike Today! 3rd 24 Rx Thomas C Today! Rx/Scaled 1 Jeremy 31 Rx 15+16 2 Mike 29 Rx 3 Thomas C 24 Rx 14+10 4 Jake D 17 Rx 10+7 5 Kim 17 Rx 9+8 6 Kelley 13 Rx 6+7 7 Greg U 8 Rx 8 Allan 8 Rx 4+4 9 Tom 8 Rx 4+4 10 Julia F 7 Rx 11 Cooper T 6 Rx 12 Dale 5 Rx 2.5+2.5 13 Jessica L 2 Rx 14 Megan M 1 Rx Rx/Scaled 15 Christine 17 Blue band 16 Rebecca P 15 10+5, blue band 17 Alice 13 Green 18 Katie E 12 Green band 19 Grace 12 Green band 20 Susan 12 Green and red 21 Kelly P 12 6+6, blue band 22 Chad 11 scaled 23 Ron 11 7(green)+4(blue) 24 Taylor A 11 6+5, blue band 25 Elizabeth 10 Blue band 26 Emily Bo 10 Green 27 Caroline 10 Ring rows 28 Cayla 10 Blue band Rx/Scaled 29 Madelyne 10 Blue band 30 Pam 8 Blue band 31 Deanna 8 4+4, blue band 32 Veronica 6 2+4, blue and red band 33 Alicia 5 3+2(green) 34 Kristen 2 Green band Today's Leaders 1st 14:50 Rx Jeanne Today! 2nd 15:56 Rx Cayla Today! 3rd 16:13 Rx Katie E Today! 1st 12:35 Rx Jeremy Today! 2nd 14:18 Rx Dale Today! 3rd 14:32 Rx Kim Today! Rx/Rx2/Rx3/Scaled 1 Jeremy 12:35 Rx 2 Dale 14:18 Rx Masters 3 Kim 14:32 Rx Masters 40 situps 4 Jeanne 14:50 Rx Masters 5 Carson C 15:05 Rx 6 Tom 15:26 Rx 7 Cayla 15:56 Rx 8 Greg U 15:57 Rx Masters 9 Katie E 16:13 Rx 10 Deanna 16:20 Rx 11 Mike 16:49 Rx 12 Chad 18:28 Rx 13 Eric H 18:30 Rx 14 Jessica L 12:28 Rx2 Rx/Rx2/Rx3/Scaled 15 Veronica 13:17 Rx2 16 Megan M 13:24 Rx2 17 Thomas C 13:35 Rx2 18 Rebecca P 13:38 Rx2 19 Cooper T 13:56 Rx2 20 Christine 14:14 Rx2 Rx reps 21 Emily Bo 14:38 Rx2 22 Taylor A 14:51 Rx2 23 Jake D 15:03 Rx2 24 Kelly P 15:55 Rx2 1 rd 35#, 2 rds 25#, Rx reps 25 Alicia 16:10 Rx2 26 Dana F 16:54 Rx2 Masters 40 sit-ups 27 John W 19:10 Rx2 28 Debra 8:53 Rx3 10# Rx/Rx2/Rx3/Scaled 29 Elizabeth 9:38 Rx3 20 reps 30 Ron 12:10 Rx3 31 Madelyne 14:47 Rx3 15#, Rx reps 32 Alice 15:00 Rx3 33 Grace 15:00 Rx3 300m/20 reps 34 Caroline 15:00 Rx3 35 Kristen 15:58 Rx3 20#, 1min plank, 400m 36 Pam 18:06 Rx3 Rx SU/Snatches 37 Allan 18:40 Rx3 25#, Rx reps 38 Susan 19:59 Rx3 30 reps 39 Julia F 12:42 KBSwings