Workout Of The Day
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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: Open Workout 25.3
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
In Gym
In Gym: three rounds for time: 20x pull-up 30x hand-release pushup 600m run At Home: three rounds for time: 20x pulling option 30x hand-release pushup 400m run --or-- 40x lunge
In Gym
In Gym: as many rounds as possible in 10 minutes: 20x single-leg squat (alternating, total) --or-- 20x goblet squat @ 50/35-lbs. 10x power clean @ 185/125-lbs. At Home: as many rounds as possible in 10 minutes: 20x object goblet squat --or-- 20x squat, 1-second hold at bottom of each rep 10x object power clean --or-- superman, 3-second hold at top of each rep
In Gym
In Gym: front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, tabata wall sit @ 50/35-lbs. At Home: seven rounds for time: 6-10x object squat --or-- 12x squat jump + 12x lunge jump 1-minute plank hold
In Gym
In Gym: in teams of two, for time: 20x synchro burpee 20x rope climb 20x synchro burpee 20x wall walk 20x synchro burpee 20x ring muscle-up *Share the rope climbs, wall walks and muscle-ups as needed. At Home: in teams of two, for time: 20x burpee 40x strict sit-up 20x burpee 20x (inchworm + pushup) 20x burpee 20x challenging upper body pull option
In Gym
In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk --or-- 50x MPH-standard burpee
In Gym
In Gym: for time: 400m run --or-- 500m row 30x box jump over, 24/20" platform 400m run --or-- 500m row 60x v-up 400m run --or-- 500m row 30x dumbbell thruster @ 100/70-lbs. At Home: for time: 400m run --or-- 20x burpee 60x lunge jump 400m run --or-- 20x burpee 30x virtual toes-to-bar 400m run --or-- 20x burpee 30x object thruster --or-- 2x squat jump
In Gym
In Gym: “Be Like Mike” two rounds for time: 16x hang squat snatch @ ½ bodyweight 19x chest-to-bar pull-up 90x dumbbell front rack walking lunge @ 45/35-lb db. (hold anywhere on the shoulders or above) At Home: “Be Like Mike” two rounds for time: 16x object power snatch 19x strict pull-up --or-- 38x rotational sit-up 90x object walking lunge --or-- 120x walking lunge
In Gym
In Gym: as many rounds as possible in 18 minutes: 12x dumbbell hang power clean @ 100/70-lbs. 15x box jump, 24/20" platform 100m farmer's carry @ 50/35-lbs. At Home: as many rounds as possible in 18 minutes: 12x object hang power clean --or-- side lunge 15x box jump --or-- squat + squat jump 200m run
