Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050

Wod

Training

Saturday, 05.02.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Partner Cindy-ish

10:00 dynamic mobility work – coach-led
+
AMRAP in 28:00 w/partner:
2000m row or ski erg
+
max in remaining time:
5 pull-ups or 2 bar muscle-ups
10 push-ups or 6 handstand push-ups
15 air squats or 10 alternating pistols
*partners split the row/ski as desired
*partners trade off completed movements during the gymnastics triplet
*if you’re running the pig tomorrow & would like to save the legs a bit you can sub in 250m bike erg or .2 mile Echo Bike for the squats/pistols
+
bis/tris/abs of choice or easy walk cool-down

Friday, 05.01.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Press strength + couplet options + accessory

3 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
:10-:30 plank or handstand hold
+
Every 3:00 for 15:00 (5 sets):
5-4-3-2-1 bench press
10-15 band face pulls
+
For time w/10:00 cap:
21-15-9 deadlifts, moderate/tough up to 275/175
7-5-3 wall walks
OR
For time w/10:00 cap:
12 mat lengths handstand walk
10 power cleans, 225-145
8 mat lengths handstand walk
6 power cleans
4 mat lengths handstand walk
2 power cleans
+
3-5 sets:
10 alternating DB curl & press
OR
5:00-10:00 coach-led mobility

Thursday, 04.30.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Skills + carries & crawls

For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
15m walking lunge
20 alternating toe touches from plank
:60 hang from bar
+
Every :60 for 15:00 (5 sets of each):
min 1: 1/side Turkish get-up
min 2: :10-:20/side single-arm hang from bar/ring OR :20-:40 2-arm hang from bar
min 3: :30 steady box jumps w/step-down
+
20:00 @ sustainable effort:
2 laps around the gym single-arm DB/KB/med ball overhead carry
3 laps around the gym single-arm Farmer’s walk
400m row or equivalent ski/bike/run
*tough loading on both carries, switch arms as desired throughout
+
5:00-10:00 coach-led mobility

Wednesday, 04.29.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Big pull/squat/breathing intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 6:00 for 30:00 (5 sets):
:60 strict pull-ups
:60 wall balls
500/400m row/ski (or 400m run or 1000m bike erg or .65 mile Echo Bike)
*band-assist strict pull-ups only if it’s required to hit 5+ in the minute, otherwise treat this as strength work and accumulate solid singles
*heavy/high on the wall balls if 20+ in a minute is relatively easy
*moderate/tough effort on the row, should have 2:00-ish rest
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work

Tuesday, 04.28.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Weightlifting + triplet + accessory

3 rounds as warm-up:
10 prisoner good mornings
:30 supine plank
10 alternating bird dogs
+
Every 2:30 for 15:00 (6 sets):
1 snatch-grip deadlift
1 snatch pull
1 power snatch
1 hang power snatch from just below the knees
+
3 rounds for time w/12:00 cap:
15 push-ups
30 Russian kettlebell swings, light/moderate
15 push-ups
60 double-unders
+
accumulate 20-30 V ups or glute-ham sit-ups
+
coach-led mobility

Monday, 04.27.26 – CrossFit for Health & Sport

Posted on by cincinnatistrength

Squat & elbow strength + triplet options + accessory

3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
5 pvc overhead squats
5 pvc overhead squats
10 pogo jumps
+
Every 3:00 for 15:00 (5 sets):
6-5-4-3-2 front squats, 30X1
12 alternating DB curls
+
AMRAP in 10:00:
4 dual DB or sandbag/medball squats
6 toes-to-bar
10 calories – your choice
OR
AMRAP in 10:00:
2 squat cleans, moderate up to 185/125
4 muscle-ups
10 calories – your choice
+
3-5 sets:
12 calf raises
16 tibialis raises
OR
5:00-10:00 coach-led mobility work