Daily Workouts

Fri, 02/21/25
Workout of the day

CrossFit Open Workout 15.3

14:00 AMRAP

7 Muscle-ups

50 Wall-balls (20/14 to 10/9 ft.)

100 Double-unders

Thu, 02/20/25
Workout of the day

7 Sets for Quality:

5 Bench Press

3 Power Cleans

1 Legless Rope Climb

Wed, 02/19/25
Workout of the day

Front Squat

3-3-3-3-3

3 Rounds for time:

15 Toes to Bar

50 ft. DB Front Rack Lunge (50/35)

30/24 Calorie Row

Tue, 02/18/25
Workout of the day

5 Rounds For Time:

4 Wall Walks

8 Deadlifts (225/155)

12 Box Jump-Overs (24"/20")

Mon, 02/17/25
Workout of the day

"Josh"

For Time:

21 Overhead Squats (95/65)

42 Pull-Ups

15 Overhead Squats

30 Pull-Ups

9 Overhead Squats

18 Pull-Ups

Sat, 02/15/25
Workout of the day

Mikko's Triangle

40:00 EMOM

A. Ski

B. Row

C. Echo Bike

D. Rest

Fri, 02/14/25
Workout of the day

7:00 AMRAP

7 Burpees to 6" Target

10 Thrusters (95/65)

10:00 EMOM

A. 12 Pistols

B. 4 Wall Walks

Thu, 02/13/25
Workout of the day

10 Sets for Quality:

3 Hang Power Cleans (build)

3 Ring Muscle-ups

Wed, 02/12/25
Workout of the day

Partner Workout

20:00 AMRAP

50 ft. DB Front Rack Lunge

10 Shuttle Runs (25 ft. down + back = 1)

+

Max Calorie Echo Bike

Both athletes work simultaneously: one on the Lunges and Shuttle Runs and the other on the bike. Trade places after every completed round of 50 ft. lunge and 10 shuttle runs. Score 1 is rounds + reps on AMRAP. Score 2 is calories completed on bike.

Tue, 02/11/25
Workout of the day

10-9-8-7-6-5-4-3-2-1 reps for time:

Deadlifts (225/155)

Pull-ups (C2B)

Mon, 02/10/25
Workout of the day

7 Sets OTmin. (week 3 of 3)

3-10 Strict HSPU +

Cross-overs

7 Sets OTmin.

5-15 Toes to Bar +

Double-unders

12:00 AMRAP

10 DB Thrusters (50/35)

10 Over and Back Burpees (over erg)

20/15 Calorie Row

Sat, 02/08/25
Workout of the day

Partner Workout

For Time:

10 Rope Climbs

50 Med Ball Sit-ups

100/80 Calorie Echo Bike

50 Med Ball Sit-ups

10 Rope Climbs

Fri, 02/07/25
Workout of the day

Overhead Squat

3-3-3-3-3

-Snatch Barbell into overhead position

10:00 AMRAP

3 Bar Muscle-ups

6 Overhead Squats (115/80)

12 Box Jump-overs (24"/20")

Thu, 02/06/25
Workout of the day

DB Bench Press

10-10-10-10-10

DB Flat Bench Row

10-10-10-10/side

DB Rollbacks

20-20-20

Parallette Pass Throughs

3 x 10

5:00 AMRAP

:10 L-Sit

10 Push-ups

Wed, 02/05/25
Workout of the day

Banded Deadlift

3-3-3-3-3-3-3 (build)

Band-Assisted Nordic Curl

3 x 8

Banded Glute Bridge

100

Banded Hamstring Curl

100

Copenhagen Plank

3 x 10/side

Tue, 02/04/25
Workout of the day

15:00 AMRAP

15 Wall Balls (20/14 lb. to 10/9 ft)

20/15 Calorie Row

-Compare to 8/30/24

Mon, 02/03/25
Workout of the day

6 Sets OTmin. (week 2 of 3)

3-10 Strict HSPU +

Cross-overs

6 Sets OTmin.

5-15 Toes to Bar +

Double-unders

-Cap work at :45 each set.

8:00 AMRAP

30 Burpees over DB

40 Pull-ups

50 DB Snatches

Sat, 02/01/25
Workout of the day

Teams of 4:

Max Distance Ski in 24:00

-Alternate 2-minute work sets.

-During each rest, complete 100m Sandbag or D-ball Carry

Fri, 01/31/25
Workout of the day

Partner Workout

3 Rounds for time:

20 Power Snatches (100/70)

40 Overhead Squats

60/48 Calorie Row

At 20-minute mark, complete:

AMRAP in 4:00:

Wall Walks

One works, one rests, partition work any way.

Thu, 01/30/25
Workout of the day

Close Grip Bench Press

3-3-3-3-3

Kneeling Single Arm DB Strict Press

8-8-8-8/side

5 Sets OTmin.

:20 Rope Pull-ups

-Athlete choice on reps

5 Sets OTmin.

:20 Hand Release Bench Push-ups

-Athlete Choice on Reps

100 Band Tricep Press-downs

Wed, 01/29/25
Workout of the day

20:00 AMRAP

20/15 Calorie Echo Bike

30 Med Ball Twists

50 ft. DB Walking Lunge

Tue, 01/28/25
Workout of the day

Build to a heavy set of:

1 Clean +

1 Hang Clean +

1 Front Squat

21-15-9 reps for time:

Power Cleans (135/95)

Wall Balls (30/20 lb. to 10/9 ft.)

Mon, 01/27/25
Workout of the day

5 Sets OTmin.

3-10 Strict HSPU +

Cross-overs

5 Sets OTmin.

5-15 Toes to Bar +

Double-unders

7:00 AMRAP

1-2-3-4-5... Pull-ups

2-4-6-8-10... Box Jump-overs

First 3 pull-ups every set are strict. After that, kipping chin over bar or chest to bar.

Sat, 01/25/25
Workout of the day

Partner Workout

3 Rounds for time:

20 Power Snatches (100/70)

40 Overhead Squats

60/58 Calorie Row

At 20-minute mark, complete:

AMRAP in 4:00:

Wall Walks

One works, one rests, partition work any way.

Your first session is free. Let's do this.