WOD Blog
 | Mon, Jan 5 |  |
| Monday 5 January 2026 | Warm up 5 Jan 2026 |
Monday 5 January 2026 (Time, Rx2, Rx3) Strength Split Jerk 5x3 @ 75% Then For time: 4 Rounds 400m Run 12 Pull Ups | Jumping Negatives | Ring Rows 10 Box Jumps 20/24 | 16/20 | Plates
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| 1st | 12:30 Rx | Kelley M Mon, Jan 5, 2026 | | 2nd | 13:22 Rx | Nichole Mon, Jan 5, 2026 | | 3rd | 15:22 Rx | Emily M Mon, Jan 5, 2026 | | 1st | 10:30 Rx | Nick T Mon, Jan 5, 2026 | | 2nd | 11:04 Rx | Mason M Mon, Jan 5, 2026 | | 3rd | 11:50 Rx | Justin B Mon, Jan 5, 2026 |
| Jacob Br | 13:25 Rx | | | DeVonna | 19:28 | MOD | | Nick T | 10:30 Rx | | | Samantha Bu | 17:01 Rx | | | James †| 17:33 Rx3 | | | Kelley M | 12:30 Rx | | | Shashank K | 17:43 Rx3 | | | Jack Y | 18:47 Rx | | | Nichole | 13:22 Rx | | | apurva s | 15:00 Rx3 | | | Léa | 14:30 | 🚲 | PU | StepUps | | Vishnuvardhan | 18:36 Rx2 | | | Erin B | 15:42 Rx3 | | | Matt A | 12:49 Rx | | | Dawn T | 15:49 Rx | | | Nelson S | 18:22 Rx2 | | | Chelsea B | 15:43 | Mod | | Ben Bag | 18:59 Rx | | | Shelli G | 15:07 | 🚲 | PU | BJ | | Chanikya | 16:40 Rx | | | Anthony | 17:09 | 🚲 | PU | BJ | | Rebecca F | 17:50 Rx3 | | | Rusty | 18:22 Rx3 | | | Prelsey | 19:34 Rx3 | | | Penelope | 17:48 Rx2 | | | Justin B | 11:50 Rx | | | Kenia | 14:43 Rx3 | | | Noemi | 15:57 Rx2 | | | Vinod | 17:24 Rx2 | | | Prathap | 18:53 Rx | | | Felipe | 14:29 Rx | | | Rhonda D | 18:56 Rx3 | | | Charles S | 16:55 Rx | | | Lisa K | 21:30 Rx | | | Brian H | 12:54 Rx | | | Emily M | 15:22 Rx | | | Sarah B | 19:11 Rx | | | Lauren B | 16:02 Rx | | | Alice | 18:12 Rx3 | | | Angel | 18:21 Rx | | | Mason M | 11:04 Rx | | | Aaron | 19:19 Rx | | | Shashank g | 17:10 Rx2 | | | Steven L | 14:51 Rx | | | Whitney | 16:04 Rx3 | | | Navaneetha | 19:36 Rx3 | | | Mason L | 15:30 Rx | |
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Warm up 5 Jan 2026 (Time) 100m run 8 twisted cross 8 mountain climbers 10/10 arm circles (forward then back) 8 bootstrappers 10 walking lunges with trunk twists 100m run 2:00 Banded shoulder :30 elevated pigeon stretch :30 sec thread the needle :10 sec dead hang 5 scap pulls 5 kip swings 3 strict pull ups 3 pull ups 4 box step ups 4 box jumps 5 barbell strict press 3 push press 3 push jerk 3 split jerk Build bar to 75% of 1RM Split jerk WOD
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