WOD — February 11, 2026

CrossFit – Wed, Feb 11

General Warm-up

Alternating movement EMOM 9 minutes

:50 Air Bike
10 Suitcase Dumbbell Deadlifts per side
5 Shuttle Runs

7 rounds, each for time (Time)

6 Farmer’s Carry Shuttles 50s/35s

0.7/0.6k Air Bike

Rest 1:1 or alternate full rounds with a partner

1 shuttle = 25ft out, 25ft back

Feel: Cardio/Gas

Pace: Reach

Target Score: 26-35 minutes

Firebreather Score: sub 26 minutes

Strength (6 Rounds for reps)

Strict Pull Up “Drop Sets”

6 Rounds

1 Hard Set of Strict Pull Ups

Rest 2:00

Each set should be hard enough that the following set is less reps, but not hard enough that there is a steep drop-off. If you’re going to get more than 10, increase the range of motion to chest to bar for as many reps as you can in a set and cap the total reps at 10. If you drop below 5 reps in a round, grab a band.