Daily Workouts

Fri, 03/01/24
Workout of the day

CrossFit Open Workout 24.1

For time:

21 dumbbell snatches, arm 1 (50/35 lb)

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

*Time CAP: 15:00

Thu, 02/29/24
Workout of the day

10:00 Easy Row/Bike/Jog

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10/10 Shinbox Heel Clicks

10/10 Figure 4 Contours

10/10 Adductor Rockbacks

10 A-T-Y Raise

10 Trap 3 Raise

1:00 Slow Band Pull-aparts

1:00 Slow Band Pass Throughs

1:00 Slow Band Ext. Rotation Pull-aparts

McGill Big 3

3 Sets:

:30/:30 Split Squat Stretch

2 Sets:

15/15 Pigeon Push-up

1 Set:

1:30/1:30 Couch Stretch

10:00 Easy Bike/Row/Ski

Wed, 02/28/24
Workout of the day

3 Rounds for time:

20 Walking Lunges

30 Cal Row

60 Double-unders

Tue, 02/27/24
Workout of the day

24:00 EMOM (6 sets)

A. :45 Shuttle Runs

B. :30 Wall Walks OR Handstand Push-ups*

C. :45 Echo Bike

D. :30 DB Snatches OR DB Hang Clean & Jerks*

*Alternate rounds on wall walks/HSPU and also on DB snatches/hang clean & jerks

Mon, 02/26/24
Workout of the day

7 Sets OT90sec.

3 Power Clean + Push Jerk (build)

5 Rounds for time:

5 Bar Muscle-ups

6 Clean & Jerks (135/95)

Sat, 02/24/24
Workout of the day

Partner Workout

32:00 AMRAP

1600m Row

1600m Run

-Alternate every 400m on both the row and the run.

Fri, 02/23/24
Workout of the day

10:00 AMRAP

1-2-3-4-5...

Thrusters (115/80)

Bar-facing Burpees

Pull-ups (C2B)

Thu, 02/22/24
Workout of the day

10:00 Easy Row/Bike/Jog

10 Cat/Cow

10/10 Kneeling Fire Hydrants

10/10 Kneeling Kickbacks

10/10 Kneeling Kickback + hip circle

10/10 Scorpions face down

10/10 Scorpions face up

10/10 Shinbox Heel Clicks

10/10 Figure 4 Contours

10/10 Adductor Rockbacks

10 A-T-Y Raises

10 Trap 3 Raise

1:00 Slow Band Pull-aparts

1:00 Slow Band Pass Throughs

1:00 Slow Band Ext. Rotation Pull-aparts

McGill Big 3

3 Sets:

:30/:30 Split Squat Stretch

2 Sets:

15/15 Pigeon Push-up

1 Set:

1:30/1:30 Couch Stretch

10:00 Easy Bike/Row/Ski

Wed, 02/21/24
Workout of the day

5 Rounds for time:

4 Wall Walks

8 Deadlifts (225/155)

15/12 Calorie Echo Bike

50 Double-unders

Tue, 02/20/24
Workout of the day

7 Sets OT4min.

30/24 Calorie Row

3 Front Squats (build)

Mon, 02/19/24
Workout of the day

12:00 AMRAP

12 DB Snatches (50/35)

8 Single Arm DB Devil's Press (53/35)

12 Toes to Bar

8 Burpee Pull-ups

7 Sets OT90sec.

3 Power Snatches (build)

Sat, 02/17/24
Workout of the day

10 Sets on a 3:00 Timer:

15/12 Cal Row SPRINT

200m Recovery Run

-Max effort on each row

-Smooth, consistent pace on run

Fri, 02/16/24
Workout of the day

"Jason"

For Time:

100 Squats

5 Muscle Ups

75 Squats

10 Muscle Ups

50 Squats

15 Muscle Ups

25 Squats

20 Muscle Ups

20:00 Cap

Thu, 02/15/24
Workout of the day

5 Sets on a 4:00 Timer:

15 V-ups

10 DB Box Step-overs (50/35 lb, 24"20")

15/12 Calorie Echo Bike

Score = longest time of any single set.

Wed, 02/14/24
Workout of the day

Clean Deadlift: 6x2 OT40sec. (100% 1RM Power Clean)

1:00 Rest

Clean Pull: 6x2 OT50sec. (90% 1RM Power Clean

1:00 Rest

Power Clean: 6 x 2 OTmin. (80% 1RM Power Clean)

10:00 AMRAP

5 Strict Wall-facing HSPU

10 Power Cleans (135/95)

20 Cross-overs

30 Double-unders

Tue, 02/13/24
Workout of the day

CrossFit Open Workout 11.6

7:00 AMRAP

3-6-9-12...

Thrusters (100 lb)

Pull-ups (C2B)

6:00 EMOM

10 Toes to Bar

10 Pistols

Mon, 02/12/24
Workout of the day

Partner Workout

For Time:

2000m Row Relay (alternating 250m)

100 Burpee Box Jump-overs (24"/20")

2 Mile Relay (alternating 400m)

Sat, 02/10/24
Workout of the day

Front Squat

5 x 5 @ 75-80% 1RM

Partner Workout

10:00 AMRAP

1-2-3-4-5...

Wall Balls

Med Ball Sit-ups

Fri, 02/09/24
Workout of the day

CrossFit Open Workout 18.3

2 rounds for time of:

100 double-unders

20 overhead squats (115/80)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

Thu, 02/08/24
Workout of the day

5 Sets on a 6:00 Timer:

3:00 Target Training Row

:30 Free Handstand Hold

-Score is your highest target training percentage in any of the 5 sets.

Handstand Hold Options:

-Wall-facing hold, angled

-Wall-facing hold, vertical

-Free-standing assisted

-Free-standing

Wed, 02/07/24
Workout of the day

Sumo Deadlift

Build to a heavy set of 3

5:00 AMRAP

50 ft. DB Front Rack Walking Lunge

12 Burpees

1:00 Rest

50 V-ups

Tue, 02/06/24
Workout of the day

For Time:

25 Strict Pull-ups

400m Run

25 Toes to Bar

400m Run

25 Pull-ups

400m Run

25 Chest-to-bar Pull-ups

400m Run

2:00 Cumulative L-Sit

Mon, 02/05/24
Workout of the day

8:00 AMRAP

1-2-3-4-5...

Wall Walks

Power Cleans (155/105)

Front Squats (155/105)

4 Sets:

6 Strict Wall-facing HSPU

12 Pistols (6/6)

Sat, 02/03/24
Workout of the day

8 Sets OT2:15

6 Close Grip Bench Press

-Increase weight from last week if possible

Kroc row

10-10-10-10/s

Alternating Hammer Curls

16-16-16-16

2 Sets:

:30 Right Plank

:30 Left Plank

1:00 Front Plank

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