workout of the day
03.03.2025
WOD
"Changing the Echoes"
4 rounds
5 pull ups
10 box step ups
*15 reps barbell
*barbell by round
power snatch 95/65
power clean 115/85
front squat 135/95
deadlift 185/125
Strength
3 sets
A. single arm DB press x 6-8/side
B. DB windmills x 5-7/side
C. 100 feet farmer carry
WOD
"Changing the Echoes"
4 rounds
5 pull ups
10 box step ups
*15 reps barbell
*barbell by round
power snatch 95/65
power clean 115/85
front squat 135/95
deadlift 185/125
03.03.2025
Strength
3 sets
A. single arm DB press x 6-8/side
B. DB windmills x 5-7/side
C. 100 feet farmer carry
WOD
"Changing the Echoes"
4 rounds
5 pull ups
10 box step ups
*15 reps barbell
*barbell by round
power snatch 95/65
power clean 115/85
front squat 135/95
deadlift 185/125
03.01.2025
As many rounds and reps as possible in 15 minutes of:
- 3 lateral burpees over the dumbbell
- 3 dumbbell hang clean-to-overheads
- 30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
For more details visit:
CrossFit Open 25.1
02.28.2025
WOD
"Courage"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 150 feet farmer carry 50/35
min 3- 3 reps deadlift starting at 60% and increasing load each round
min 4- rest
Strength
9:00 EMOM
min 1- 4 scap handstand push ups + 2 handstand negatives
min 2- DB skull crushers x 8-10 reps
min 3- 5 deadlifts starting at 40% and loading each round
WOD
"Courage"
20:00 EMOM
min 1- 13/10 cals bike
min 2- 150 feet farmer carry 50/35
min 3- 3 reps deadlift starting at 60% and increasing load each round
min 4- rest
02.27.2025
WOD
"Going First"
4 rounds for time
10 power cleans 95/65 75/55 45/35
5 bar facing burpees
10 TTB or hanging knee raises
Rest 2:00
Strength
3 sets
A. PVC banded lat pull downs x 20 reps
B. Banded tricep push downs x 20 reps
C. Single arm DB strict press x 8 per side at RPE 7/10
WOD
"Going First"
4 rounds for time
10 power cleans 95/65 75/55 45/35
5 bar facing burpees
10 TTB or hanging knee raises
Rest 2:00
02.26.2025
WOD
"Steady She Goes"
Every 6:00 x 3 sets- there is no extra rest on these intervals
0-:30 wall facing handstand hold
:30-3:00 machine at steady pace
3:00-3:30 hollow hold
3:30-6:00 machine at steady pace
Strength
A. snatch press in the receiving position (3:00)
4 sets of 1 rep building from last time
B. snatch balance. (5:00)
5 sets of 1 rep starting at 65-70% and building
C. snatch x 1 rep
Every 1:15 for 6 sets (6:00)
set 1-2 @ 50-60%
set 3-4 @ 65-70%
set 5-6 @ 75-80%
WOD
"Steady She Goes"
Every 6:00 x 3 sets- there is no extra rest on these intervals
0-:30 wall facing handstand hold
:30-3:00 machine at steady pace
3:00-3:30 hollow hold
3:30-6:00 machine at steady pace
02.25.2025
WOD
"Finally"
5 rounds for time
10 deadlifts
8 hang power cleans
6 front squats
4 push jerks
2 thrusters
RX 95/65 IN 75/55 SC 45/35
try for unbroken rounds
Strength
Back squats
4 sets of 5 reps @ 70%
WOD
"Finally"
5 rounds for time
10 deadlifts
8 hang power cleans
6 front squats
4 push jerks
2 thrusters
RX 95/65 IN 75/55 SC 45/35
try for unbroken rounds