Tuesday 2/27

Workout of the Day for Tuesday 2/27/24

as many reps as possible in 20 minutes:
5 pullups
10 clean & push press, 15/20/25kg
15 air squats

The cleaning crew, not doing a great job of cleaning

Post score to your journal, the whiteboard, and discuss how it went in our Discord!

Monday 2/26

Workout of the Day for 2/26/2024

10-20-30 for time:
kettlebell thruster, 12/20/24kg
perfectly vertical dead swing, 12/20/24kg

Report time to your journal, the whiteboard, and discuss how it felt on Discord!

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This Saturday is our next OPEN HOUSE- tell your friends that we have a number of different workouts available, all for free! Come see how our facility has developed, get a workout (or four) in, snap something for the ‘gram, and have a blast. RVSP for those Open House Workouts here!

Saturday 2/24

Workout of the Day for Saturday 2/24/2024

CGO 22.1
AMRAP in 15 minutes:
3 wall walks
12 dumbbell snatches, 20/35/50lbs
15 box jump-overs, 12/20/24"

Post score to your journals and discuss the workout on our Discord!

Friday 2/23

Workout of the Day for Friday 2/23/2024

CGO 22.3
for time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Scaled Women 45-55-65lbs, Rx Women 65-75-85lbs. Scaled Men 65-85-105lbs, Rx Men 95-115-135lbs.

Time cap: 12 minutes. Post scores to journal and discuss how it went on our Discord!

Thursday 2/22

Workout of the Day for Thursday 2/22/24

sumo deadlift every :30 for 7:00, ascending in weight

"GHOST"
6 Rounds for total reps:
1:00 max calorie row
1:00 max burpees (over the rower)
1:00 max double unders
1:00 rest

Post score to journal and discuss how it went on our Discord!

Wednesday 2/21

Workout for the Day for Wednesday 2/21/2024

35 reps each, for time:
box jumps, 12/20/20”
jumping pullups
perfectly-vertical kettlebell swings, 12/16/24kg
kettlebell walking lunges, 12/16/24kg
knees-to-elbows
push presses, 15/20/25kg
Romanian deadlift, 15/20/25kg
wall ball, 8/14/20lbs
pogo burpees
double unders

This is a version of the FILTHY FIFTY, which you can scale up to. Record time and post to journal and our Discord.

Tuesday 2/20

Workout of the Day for Tuesday 2/20/2024

21-15-9 reps for time:
hang power clean, 29/43/61kg
(ring) dips

Record time and weight used- post to your journal and our Discord!

Monday 2/19

WOD for President’s Day Monday 2/20/24

3 rounds for time:
10 Devil’s press
150 single unders
20 double dumbbell front rack reverse lunge/side, 2x20/35/50lbs

Post time to our Discord!

Saturday 2/17

Workout of the Day for Saturday 2/17/24

Tabata intervals (:20 work, :10 rest, repeated for 8 cycles) of

• back squats

• ab-mat situps

• pullups

• handstand holds

• calorie row

1:00 rest between movements.

Tabata is scored by the lowest amount of reps completed in the 8 cycles of the exercise. Post score to our Discord!

Friday 2/16

Workout of the Day for Friday 2/16/24

every minute on the minute for 10 sets do 7 push presses, ascending in weight

then

AMRAP in 9 minutes:
15 deadlift, 105/155/225lbs
21 burpee over bar

Post weights and score to our Discord!

Thursday 2/15

Workout of the Day for Thursday 2/15/2024

“CrossFit Games Open 21.3”

for total time:
15 front squats, 45/65/95lbs
30 toes-to-bar
15 thrusters, 45/65/95lbs
1:00 rest
15 front squats, 45/65/95lbs
30 chest-to-bar pullups
15 thrusters, 45/65/95lbs
1:00 rest
15 front squats, 45/65/95lbs
30 bar muscle-ups
15 thrusters, 45/65/95lbs

15:00 time cap. Post score or time to our Discord. Let us know if this is a retest!

Wednesday 2/14

Workout of the Day for Valentine’s Day, Wednesday 2/14/24

for time:
80 sumo deadlift high pulls, 16/24/32kg
70 goblet squats, 16/24/32kg
60 plank pullovers, 16/24/32kg
50 box step overs, 16/20/24kg over a 12/20/24” box
40 woodchops, 16/24/32kg
30 pogo burpees
20 shooter pushups
10 muscle-ups

Post time and experiences to our Discord!

Tuesday 2/13

Workout of the Day for Tuesday 2/13/2024

On a repeating 2:00 work/1:00 rest interval clock complete:
35 (unbroken) double unders
10 (chest-to-bar) pullups
max Devil’s presses, 2x20/35/50lbs

Repeat until you complete 70 Devil’s presses. 24:00 time time limit.

Post results to our Discord!

Monday 2/12

Workout of the Day for Monday 2/12/24

thruster 10 sets of 3 reps, ascending

then

“40/40”
for time:
40 handstand pushups
40 front squats, 75/115/155lbs

If you cannot handstand pushup do 80 hand-release pushups. Front squats are to be taken from the ground- no use of racks allowed!

Post time, results, and more to our Discord.

Saturday 2/10

Workout of the Day for Saturday 2/10/2024

“FIGHT GONE BAD”

3 rounds for max total reps:
1:00 max rep wall ball, 8/14/20lbs to 9/9/10’
1:00 max rep KB sumo deadlift high pull, 16/24/32kg
1:00 max rep box jump, 12/20/24”
1:00 push press, 35/55/75lbs
1:00 max calorie row
1:00 rest

Post score, discuss the workout, and more on our Discord.

Friday 2/9

Workout of the Day for Friday 2/9/2024

5k row* or run for time, then 50-80 DB bench press in the biggest sets possible, 20/35/50lbs

*If rowing, also note the time of the first 500m. Can also SkiErg or BikeErg (cycling is 2x the distance for each effort)

Post results to our Discord.

Thursday 2/8

Workout for Thursday 2/8/2024

tabata DB floor press (:20 floor press, :10 lockout, repeated for 4:00)

4-5 rounds:
8 archer pushups
16 alternating twisting Zottman curls
1:00 rest

3-4 rounds:
6-8 bent-over rows/side
8-10 strict press
1:00 rest

3-4 rounds:
8+ dips
10 low row
Rest as needed

2-3 rounds:
30 banded pull aparts
30 band bicep curls
30 calf raises
Rest as little as possible

50-80 situps, biggest set then survive to the end

Not all workouts need the intensity focused around time, volume of repetition, or loading. “Bodybuilding” was born from the accessory work needed for strength sports as they needed to fill the gaps created by repeating the same movements over and over. “Bodybuilding” can look exactly like the prescriptions you would get from a physical therapist.

Post results to our Discord!

Wednesday 2/7

Workout of the Day for Wednesday 2/7/2024

5 rounds for total time:
400m run
15 box jump overs, 12/20/24”
21 push press, 65/95/135lbs
3:00 rest

Post-workout recovery

Post total time, discuss the workout and more on our Discord.

Tuesday 2/6

Workout of the Day for Tuesday 2/6/24

back squat 12 sets of 2 reps, ascending, then

for time:
100 wall ball, 8/14/20lbs to 9/9/10’
100 dumbbell snatches, 20/35/50lbs

A different kind of “wall ball”

Breakup the reps however you like.

Post results, discuss the workout and more on our Discord.

Monday 2/5

Workout of the Day for Monday 2/5/24

for time:
60 calorie row (or ski or 120 cal bike)
50 kettlebell/dumbbell push press, 12/16/24kg or 25/35/50lbs
40 kettlebell/dumbbell hang squat clean, 12/16/24kg or 25/35/50lbs
30 kettlebell/dumbbell box step over, 12/20/24”
20 bar muscle-ups

Can scale up to double dumbbells or kettlebells if you’re really preparing for the CrossFit Games Open, otherwise today is about a challenging single piece of equipment. Scale down to burpee pullups if you cannot BMU.

Saturday AM hooligans

Post time, discuss the workout, and more on our Discord.