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In Gym
In Gym: split jerk 2-2-2-2-2-2-2 Begin each round every 2.5 minutes. then, practice handstands for 10 minutes. At Home: 8 rounds, every 90 seconds: (2x push press + 2-4 push jerk) --or-- (6 pushup + 6-8x staggered grip pushup)
In Gym
In Gym: five sets, begin once every 90 seconds, for technique: 1 power clean + 1 hang squat clean + 1 squat clean *These are technical weights and should not go above 75% 1 rep max. as many rounds as possible in 10 minutes: 10x single-arm snatch @ 70/50-lbs. 10x box jump, 30/24" platform At Home: as many rounds as possible in 10 minutes: 10x object single-arm snatch --or-- superman 10x star jump
In Gym
In Gym: for time: 10-8-6-4-2 ring muscle-up --or-- 2x pull-up option *After each round, run 400m At Home: for time: 20-16-12-8-4 challenging pull-up option strict dip option *After each round, run 400m --or-- 35x walking lunge
In Gym
In Gym: for time: 50x burpee 50x bear complex @ 135/95-lbs. At Home: for time: 50x burpee 50x object bear complex --or-- ([50x sit-up + max vertical jump] + 50x squat jump}
In Gym
In Gym: bench press 7-5-3-3-3-3-3 Begin each round every three minutes. then, as many rounds as possible in 8 minutes: 12x gorilla row @ 70/55-lbs. 12x strict static dip (on boxes) At Home: alternating double tabata: wide-grip pushup rotational sit-up then, as many rounds as possible in 8 minutes: 12x object gorilla row --or-- 12x plank up down 12x dip option
In Gym
In Gym: in teams of two, four rounds for time: 60x walking lunge 45x swing @ 55/35-lbs. 30x goblet squat 20x single-arm devil's press *One athlete works at a time. At Home: four rounds for time: 30x walking lunge 20x object swing --or-- superman 15x goblet squat --or-- 30x air squat 10x single-arm devil's press --or-- MPH-standard burpee --rest one minute between rounds--
In Gym
In Gym: for time: 1 mile run + five rounds: 15x toes-to-bar 15x box jump, 24/20" platform + 1 mile run At Home: for time: 1 mile run --or-- (20x no pushup burpee + 100x jumping jack + 20x no pushup burpee) + five rounds: 15x virtual toes-to-bar 15x squat jump + 1 mile run --or-- (20x no pushup burpee + 100x jumping jack + 20x no pushup burpee)
In Gym
In Gym: 12 rounds, every 90 seconds: 3x overhead squat then, 3 sets for quality: 1-minute wall sit 10 per side: single-leg romanian deadlift At Home: 12 rounds, every 90 seconds: 3-8x heavy thruster --or-- 5-10x 2-pushup burpee
In Gym
In Gym: five rounds for time: 400m run --or-- 21/18-calorie row/machine calorie 12x deadlift @ 155/105-lbs. 6x power clean At Home: five rounds for time: 400m run --or-- 18x burpee 12-21x object deadlift 6x object power clean --or-- 2x lunge jump
In Gym
In Gym: every minute, on-the-minute, for 18 minutes: minute 1: max rope climb minute 2: max pushup minute 3: rest At Home: every minute, on-the-minute, for 18 minutes: minute 1: max strict pull-up minute 2: max pushup minute 3: rest
In Gym
In Gym: three rounds for time: 75x double under 15x handstand pushup 12x front squat @ 135/95-lbs. then, take 10 minutes to build up to a heavy thruster double (from the rack). At Home: three rounds for time: 75x max lateral hop 15x object push press --or-- atomic pushup 15x goblet squat --or-- 50x air squat
In Gym
In Gym: seven rounds for time: 7x power clean @ 165/115-lbs. 200m row/machine calorie At Home: seven rounds for time: 7x object power clean --or-- 14x (sit-up + max vertical jump) 200m run
In Gym
In Gym: for time: 3-6-9-12-15-18-21 wall ball @ 20/14-lbs. *After each round of wall balls, complete 6x handstand pushup --or-- atomic pushup At Home: 3-6-9-12-15-18-21 single-arm object thruster --or-- squat jump *After each round, complete 3-6x atomic pushup.
In Gym
In Gym: for time* 5x wall climb 50 calorie row 5x wall climb 25x deadlift @ 225/155-lbs. 5x wall climb 25x clean @ 135/85-lbs. 5x wall climb 25x snatch @ 95/65-lbs. 5x wall climb 50 calorie row *There is a 20-minute time limit to this workout. At Home: "Open Workout 25.3" for time* 5x (inchworm + 2 pushup) 50x burpee 5x (inchworm + 2 pushup) 25x object deadlift --or-- 50x superman 5x (inchworm + 2 pushup) 25x object power clean --or-- star jump 5x (inchworm + 2 pushup) 25x object single-arm snatch --or-- plank up down 5x (inchworm + 2 pushup) 50x burpee *There is a 20-minute time limit to this workout.
In Gym
In Gym: three rounds, each for time; begin each round at the top of a six-minute clock: round #1: 600m run + 10x toes-to-bar round #2: 400m run + 20x toes-to-bar round #3: 200m run + 30x toes-to-bar At Home: three rounds, each for time; begin each round at the top of a six-minute clock: round #1: (600m run --or-- 35x burpee) + 10x virtual toes-to-bar round #2: (600m run --or-- 20x burpee) + 20x virtual toes-to-bar round #3: (600m run --or-- 35x burpee) + 30x virtual toes-to-bar
In Gym
In Gym: three rounds for time: 50x air squat 35x russian kettlebell swing @ 55/35-lbs. 15x strict ring dip At Home: three rounds for time:: 50x air squat 35x object russian swing --or-- 45x superman 15x strict dip option
In Gym
HAPPY BIRTHDAY, MEL!🎉 In Gym: as many rounds as possible in 15 minutes: 5x strict pull-up 7x burpee 10x shoulder-to-overhead @ 115/75-lbs. then, “8 Minute Flight Simulator” as far as possible in 8 minutes: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under* *this workout can be modified in many ways and is an excellent opportunity to practice jump rope! *this workout is a take on the classic CrossFit workout, " Flight Simulator ." At Home: as many rounds as possible in 15 minutes: 5x strict pull-up option 7x burpee 10x object shoulder-to-overhead --or-- atomic pushup
In Gym
In Gym: back squat 3-3-3-3-3-3-3 Begin each round every 3 minutes. then, three sets for quality: 20x bulgarian split squat (10 per side) into max rep lunge jump *stop at 20* At Home: five sets for quality: 10x goblet squat --or-- 10x squat, 5-second pause below parallel 20x bulgarian split squat (10 per side) into max rep lunge jump *stop at 20*
In Gym
WOD (Checkmark) In Gym: 200m run 40x sit-up 40/32 calorie machine 400m run 30x sit-up 30/24 calorie machine 800m run 20x sit-up 30/24 calorie machine At Home: 200m run 40x sit-up 30x inverted burpee 400m run 30x sit-up 20x inverted burpee 800m run 20x sit-up 10x inverted burpee
In Gym
WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 30x burpee 20x single-arm snatch @ 50/35-lbs. 100m single-arm farmer's carry @ 50/35-lbs. At Home: as many rounds as possible in 20 minutes: 30x burpee 20x object single-arm snatch 100m object single-arm farmer's carry
In Gym
WOD (Checkmark) In Gym: "25.2" / “22.3” for time: 21x pull-up 42x double under 21x thruster @ 95/65-lbs. 18x chest-to-bar pull-up 36x double under 18x thruster @ 115/75-lbs. 15x bar muscle-up 30x double under 15x thruster @ 135/85-lbs. At Home: "25.2" / “22.3” for time: 42x bodyweight renegade row 21x burpee 21x object thruster --or-- squat jump 18x weighted renegade row --or-- 36x bodyweight renegade row 18x burpee 18x object thruster --or-- squat jump 30x pull-up --or-- 30x row --or-- 60x bodyweight renegade row 15x burpee 15x object thruster
In Gym
WOD (Checkmark) In Gym: every minute, on-the-minute, for 12 minutes: 3x power clean + 2x hang power clean + 1x push jerk then, as many repetitions as possible in four minutes: 20x burpee + max hang power clean & jerk @ 135/95-lbs. in remaining time At Home: every minute, on-the-minute, for 12 minutes: 3x object power clean + 2x object hang power clean + 1x object push jerk --or-- (5x burpee + 3x squat jump + 2x pushup)
In Gym
WOD (Checkmark) In Gym: as many rounds as possible in 13 minutes: 8x box jump, 24/20" platform 5x chest-to-bar pull-up 100m run At Home: as many rounds as possible in 13 minutes: 8x lunge jump 2-5x challenging pulling option 8x burpee
In Gym
In Gym: at light weights, five sets for technique: 1 hang power snatch + 1 overhead squat + 1 hang squat snatch *Begin each round every 75 seconds. then, for time: hang squat snatch @ 75/55-lbs. 21-18-15-12-9-6-3 *Complete 20 bodyweight reverse lunges after each set. At Home: for time: object single-arm snatch --or-- 2x superman 21-18-15-12-9-6-3 *Complete 20 bodyweight reverse lunges after each set.
In Gym
In Gym: bench press 5-5-3-3-1-1-1-1 then, 3-4 sets for quality: 10-15x low bar seated L-sit pull-up 20x hollow rock 10x dumbbell lateral raise At Home: alternating double tabata: wide-grip pushup rotational sit-up alternating double tabata: dip option row option
In Gym
In Gym: three four-minute cycles; rest 90 seconds between cycles: 25x wall ball @ 20/14-lbs. 10x burpee max dumbbell step-up @ 50/35-lbs., 24/20" platform in remaining time At Home: three four-minute cycles; rest 90 seconds between cycles: 25x single-arm object thruster --or-- squat jump 10x burpee max object step-up --or-- or object lunge --or-- bodyweight lunge in remaining time
In Gym
In Gym: in teams of two, as many rounds as possible in 20 minutes: 50x sumo deadlift high-pull @ 75/55-lbs. 40x toes-to-bar 30x handstand pushup *One partner works at a time. At Home: as many rounds as possible in 21 minutes: 20x object swing --or-- plank up down 10x v-up --or-- pike-up 15x atomic pushup
In Gym
Open Workout 25.1
In Gym
In Gym: three rounds for time: 1000/800m row --or-- cardio machine 100x double under 100m farmer's carry @ 100/70-lbs. then, practice handstands for 10 minutes. At Home: three rounds for time: 800m run --or-- (100x jumping jack + 100x high knees + 20x air squat) 25x burpee 1-minute object farmer's hold --or-- 1-minute plank hold
In Gym
In Gym: deadlift 10-8-6-4-4-4 Begin each round every three minutes. then, three rounds, as many rounds as possible in one minute; rest one minute between rounds: 5x air squat 5x sit-up 5x burpee At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 5x devil’s press –or– (burpee + tuck jump) 10x alternate arm/alternate leg pike-up 20x hollow rock then, three rounds, as many rounds as possible in one minute; rest one minute between rounds: 5x air squat 5x sit-up 5x burpee
John D.
Member since 2023
Samantha E.
Member since 2023
