Workout of the Day

03.08.25

CrossFit Games Open 25.2

For time: (12-min cap)

21 pull-ups
42 double-unders
21 thrusters (95/65)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85)

03.07.25

LEVEL UP week 9 day 5 “deload/change”

2 x 10 : back racked alternating leg lunges (light)
5 x 5 : front squats @ 60%

12-min amrap

14 alternating arm db snatch (50/35)
7 high box jumps (30/24)
- rest :30 between rounds

03.06.25

LEVEL UP week 9 day 4 “deload/change”

3 sets :

5 weighted chin ups
10 gorilla rows (10 each arm, alternating)
100ft oh kb carry

4 rounds (25-min)

500m row/ski
25 kb swings (24/16)
25 burpee broad jumps

03.05.25

LEVEL UP week 9 day 3 “deload/change”

3 x 10 : pause bench press @ 7/10 rpe
- pause 1 second 1” above chest, then lock out at top
3 x 5 : tempo deadlift @ 50-60% (1/1/5)
- 5 seconds down, tap floor gently and repeat

6 rounds (20-min)

200m run
15 deadlift (135/95)
10 hand release push ups

03.04.25

LEVEL UP week 9 day 2 “deload/change”

4 sets : @ 60%

1 power clean
1 hang squat clean
1 jerk

3 x 2 : squat clean & jerk @ 65%

6 rounds : e3mom

14/12 cal bike
7 clean & jerks (135/95)

03.03.25

LEVEL UP week 9 day 1 “deload/change”

snatch

4 sets : @60%

1 liftoff (above knee) + pull (from above knee)
1 snatch (off floor)

back squat

3 x 10.@ 60%
- rest 2-3 min between sets

15-min amrap

5 power snatch (135/95)
10 back squats (135/95)
50 double unders

IF you didn’t do the open workout DO IT!!!!

CrossFit Games 25.1 Score must be submitted by 8pm.

03.02.25

HYROX Workout

2 rounds

4-min at each station / 1 – min between

buy in : 500m row/ski or 400m run

max rep wall balls
max distance burpee broad jump
max distance farmers carry
max db box step ups (50/35) *one db

03.01.25

CrossFit Games 25.1

15-min amrap

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.

02.28.25

LEVEL UP week 7 day 5

3 sets :

10 single leg step ups (each leg)
10 single leg deadlifts (each leg)
20 heel elevated goblet squats

4 rounds (22-min)

200m run
25/20 cal bike
200m run

rest 2 min between sets

push the pace knowing that you have a long rest

02.27.25

LEVEL UP week 8 day 4

PUSH

4 x 5 : push press @ 7/10 rpe
2 x 15 : db chest press @ 7/10 rpe
- directly into max rep push ups. go until failure

5 rounds : emom

15/12 cal ski
10 burpee box jump overs (24/20)
15 bench press (95/65) *goal is unbroken each round*
20 sit ups
rest

02.26.25

LEVEL UP week 8 day 3

PULL

2 x 10 rdl (light)
2 x 3 : tempo deadlift (3/1/3) @ 65%
3 x 10 deadlift @ 75%

18-min amrap

400m run
40 kb swings (24/16)

02.25.25

LEVEL UP week 8 day 2

SQUAT

2 x 5 : pause back squat (light use as warm up)
4 sets @ 75%
- 1 tempo back squat 3/2/1
- 1 pause back squat (2 second pause)
- 2 back squats
1 set max reps @ 75%
- goal 12+ reps

for time (18-min)

3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3

cal bike
pull ups
wall ball