workout of the day
03.06.2025
WOD
"Who do You Want to be?
Every 3:00 x 5 sets
10 shuttle runs (1= 25 feet)
8 burpee box jump overs 24/20"
2 snatch (power or squat) -building each round
Post WOD carries
2 sets
1:00 each side suitcase carry with green bands around the KB- let them hang but not too low. You will have to double up the band.
Strength
A. 5 sets of 3 x (snatch push press + overhead squat)
B. 5 sets of 1 rep snatch balance -build from last time
WOD
"Who do You Want to be?
Every 3:00 x 5 sets
10 shuttle runs (1= 25 feet)
8 burpee box jump overs 24/20"
2 snatch (power or squat) -building each round
Post WOD carries
2 sets
1:00 each side suitcase carry with green bands around the KB- let them hang but not too low. You will have to double up the band.
03.05.2025
WOD
"Sweep the Sheds"
5 rounds for time
15/12 cals row
10 shoulder to overhead 115/75. 95/65. 75/55
rest 1:00
Strength
Back squat
4 sets of 3 reps @ 75%
WOD
"Sweep the Sheds"
5 rounds for time
15/12 cals row
10 shoulder to overhead 115/75. 95/65. 75/55
rest 1:00
03.04.2025
WOD
"Resistance"
8:00 EMOM
min 1- 3 wall walks
min 2- 10 wall balls 20/14
Primer
6:00 EMOM
min 1- handstand hold x 30 seconds or handstand marches x 30 seconds
min 2- banded lat pull downs x 20 reps
Strength
Every 90 seconds x 10 sets
Clean and Jerk- build over the sets
WOD
"Resistance"
8:00 EMOM
min 1- 3 wall walks
min 2- 10 wall balls 20/14
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