February 9th, 2026-February 14th, 2026 CrossFit
- Coach Ivan
- Feb 9
- 2 min read
Bring a Friend and Family member for a week of classes!
Monday Feb 9th, 2026
Warm-Up
Row, Bike or Jump Rope for 2 Mins
PVC Pipe Game with Burpees (Left, Right, Spin)
10 PVC Pass Throughs
10 PVC Pipe Around the Worlds
20 Band Pull Aparts
2 Rounds
10 Air Squats
10 Walking Lunges 5 each leg
10 Ball Slams
Band Hip Opener 30 Sec Each leg
Barbell Warm-Up
Use a Bar or PVC Pipe
Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
"Teddy Bear WOD"
Every 2 Minutes for 10 Rounds (20 Mins total)
1 Bear Complex
5 Burpees Over Bar
*Rest for the remainder of the time
RX 60-75% of clean and jerk (suggestion 95-135/65-95)
Intermediate: something you can cycle smoothly (65-95/35-65)
Scaled Light Bar or Dumbbell Bear Complex (45-65/25-35)
Score Load
Tuesday Feb 10th, 2026
Warm-Up
2 Rounds
250M Run
250M Row
5 Air Squats
5 Jumping Air Squats
5 Step-Ups Each Leg
5 Broad Jumps
Skill
Max Box Jump Height Test
Find the highest box you can jump onto safely with good form
Score Height
25 Min AMRAP
500M Row
100M Run
20 Air Squats 20/14
200M Run
20 Walking Lunges (10 per leg)
300M Run
20 AbMat Sit Ups
400M Run
20 Box Jumps or Step Ups 24/20
Score Rounds and Reps
*If you feel good after Bear Complex WOD, you can add a Med ball for an extra challenge. Optional: Med ball Goblet Squats, Med ball Walking Lunges, Med ball AbMat Sit-Ups, Medball Step-Ups
Wednesday Feb 11th, 2026
EMOM X 35 Mins (5 Rounds)
Min 1: 10 Pull-Ups or Ring Rows
Min 2: 10 Hand Release Push-Ups
Min 3: 10 Toes to Bar
Min 4: 10 Dumbbell Hang Split Snatches 55/35
Min 5: 10/8 Rogue Echo Bike Cal
Min 6: 10 Dumbbell Hang Clean and Split Jerk 55/35
Min 7: Rest
*1 Dumbbell
Thursday Feb 12th, 2026
Strength
Build up to a heavy squat clean (not a max)
For Time:
10-8-6-4-2 Reps
Front Squats
60-48-36-24-12
Double Unders
10-8-6-4-2
Power Cleans
Score For Time
RX 155-185/95-125
Intermediate 135-155/75-95
Scaled 95-135/55-75
Friday Feb 13th, 2026
Warm-Up
400M Jog
2 Rounds
10 Glute Bridges
10 Leg Swings
10 Bodyweight Good Mornings
Strength
5x5 Bench Press 70%
Score: Load
Deadlift Prep
10 Deadlift Empty Bar
2-3 Light Sets of 5 Reps at 50% working weight
Every 5 Mins for 25 Minutes
5 Deadlifts 225/155
400M Run
*rest for the remainder of each round
Saturday Feb 14th, 2026 Happy Valentine's Day!
Bring your sweetheart for FREE today!
Lover Not A Fighter Partner WOD
3 Rounds
2 Mins Wall Balls 20/14
2 Mins Med ball Sit Ups Toss to Partner 20/14
2 Mins Box Jumps 24/20
2 Mins Push Press 75/55
2 Mins Row Cal
2 Min Rest
Score Total # of Reps
*partition it anyway you would like. Only one person works at time. Fight Gone Bad Style. If your partner doesn't want to use a barbell they can use a DB.
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