WOD / BLOG
Saturday 3/23
Workout of the Day for Saturday 3/23/2024
AMRAP in 2 minutes:
2 wall walks
3 deadlifts, 105/155/225lbs
max calories in the remaining time
*Rest 1 minutes between rounds. Repeat for 10 rounds. Prioritize a Concept 2 machine over everything else!
Last night’s Open House workout crew
Post calories to the whiteboard, your journal, and Discord!
Friday 3/22
OPEN HOUSE TONIGHT from 4pm to 7pm. Free workout at 5pm as long as you register!
Workout of the Day for Friday 3/22/2024
AMRAP in 20 minutes:
2 wall walks
20 DB hang clean & jerks (10/10)
20 DB walking lunges
Rx = 20/35/50lbs. Post score to whiteboard/journal/Discord. This is NOT the workout we’ll do at the Open House 😛
Thursday 3/21
Workout of the Day for Thursday 3/21/2024
front squat 5-5-5-3-3-3-1-1-1, then
5 rounds:
35 double unders
15 box jumps, 12/20/24"
3 (power) cleans
The jumping is simply the buy-in to get to the clean. Rest as needed before going again- having a partner to help force rest and change your weights out is a great idea!
Post max clean to whiteboard, your journal, and our Discord!
Wednesday 3/20
Workout of the Day for Wednesday 3/20/2024
5 rounds for max total reps:
max bench press, 30/45/70kg
max pullups
2:00 rest (minimum)
Similar to the benchmark workout LYNNE, this one is about supersetting the two exercises. Start with as many bench press reps as possible (fast is not better!) and immediately after rack the barbell start on your pullups or pullup progression. Once you release the bar (or rings) your set is terminated. Note your reps as a fraction: bench/pullups.
Your score should read Total Bench Reps/Total Pullups Reps. Post to whiteboard, your journal, and our Discord!
Tuesday 3/19
Workout of the Day for Tuesday 3/19/2024
for time:
400m run
50 kettlebell swings, 12/16/24kg
400m run
50 t2b
400m run
50 goblet squats (scale up to overhead KB)
400m run
50 kettlebell hang clean
Rest until the clock hits 20:00 then go again. Report both times to the whiteboard, your journal, and our Discord!
This Friday from 4pm to 7pm we’ll have another OPEN HOUSE! Invite your fam, friends, and coworkers- really anyone who may be interested in ATTN.
We’ll have a free workout at 5pm and provide light refreshment! RSVP here.
Monday 3/18
Workout of the Day for Monday 3/18/2024
Misfit Cube Test
4 rounds of
4:00 max calorie row
4:00 rest
How hard can you go without blowing up? Don’t play it safe in the beginning and don’t go so hard that you implode and cannot finish the test.
then
8 sets of 5 split squats/leg
Our LEGENDS class is coming soon!
Report your total calories to the whiteboard, personal journal, and our Discord!
Friday 3/15 & Saturday 3/16
Workout of the Day for Friday 3/15 & Saturday 3/16/2024
CGO 24.3
5 rounds of:
10 thruster, 65/95lbs
10 chest-to-bar pullups
1:00 rest
5 rounds of:
7 thrusters, 95/135lbs
7 bar muscle-ups
Time cap is 15:00. Post score or total time to the whiteboard, your journal, and share your experience on our Discord!
Thursday 3/14
Workout of the Day for Thursday 3/14/2024
RUN VERSION
3 rounds
800m run, slow pace
400m run, recovery pace
400m run, moderate pace
400m run, recovery pace
200m run, fast pace
400m run, recovery pace
5:00 rest
ROW/SKI VERSION
3 rounds
1km, slow pace
500m, recovery pace
500m, moderate pace
500m, recovery pace
250m, fast pace
500m, recovery pace
5:00 rest
BIKE VERSION
3 rounds
2km, slow pace
1km, recovery pace
1km, moderate pace
1km, recovery pace
500m, fast pace
1km, recovery pace
5:00 rest
Finish with 3-5 rounds of 15 bicep curls and 15 banded tricep extensions.
Record total times and post to whiteboard, your journal, and our Discord. Compare to 2/29/2024.
Wednesday 3/13
Workout for Wednesday 3/13/2024
EMOM x 12 minutes do 2 deadlifts, ascending in weight, then
for time:
150 (unbroken) single unders
120 situps
90 (unbroken) double unders
60 kettlebell SDHP, 16/24/32kg
30 kettlebell reverse lunge/side, 16/24/32kg
Push the kettlebell weight!
Post time to whiteboard, your journal, and discuss your version of the workout on our Discord!
Tuesday 3/12
Workout of the Day for Tuesday 3/12/24
bench press 10 sets of 5 reps, then
CGO 21.2
for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
20/35/50lbs dumbbell, 12/20/24" box. Time cap is 20 minutes.
Post score to whiteboard, record it into your journal, and share your experience on our Discord!
Monday 3/11
Workout of the Day for Monday 3/11/2024
back squat 8-8-8-5-5-5-3-3-3, then
5 rounds for time:
10 push press, 65/95/135lbs
10 toes-to-bar
10 pogo burpees
Ideally our squats “break parallel”, where the crease of your hip drops below the plane of the top of your kneecap. If you don’t maximize your range of motion you cannot be strong there.
Weak things break.
Post times to whiteboard, your journal, and our Discord.
Friday 3/7 & Saturday 3/8
Workout of the Day for both Friday 3/7 and Saturday 3/8
CrossFit Games Open 24.2
AMRAP in 20 minutes:
300m row
10 deadlifts, 125/185lbs
50 double unders
Masters 55+ and Scaled do 95/125lbs and single unders.
Post score to http://games.crossfit.com/, the whiteboard, your journal, and discuss the discomfort on our Discord!
Thursday 3/7
Workout of the Day for Thursday 3/7/2024
EMOM x10 do 3 power cleans + 2 push press + 1 jerk, then
A. 1-2 rounds of:
50-75 banded pull aparts
25-50 banded dislocates
Rest as needed
B. 2-3 rounds of:
15-25 DB floor press
15-25 lat pulldown
1:30 rests
C. 3-4 rounds of:
10+ lat pullover
10+ Chinese lateral raise
10+ Z-press
Rest as needed
D. for time:
20 V-up
20 BW Russian twists
20 Straight-leg crunch
20 BW Russian twists
20 Reverse crunch
(repeat for 2-3 rounds)
Post results to your journal! Share your favorite exercise pairing today in our Discord!
Wednesday 3/6
Workout of the Day for Wednesday 3/6/2024
CrossFit Games Open 18.1
as many reps as possible in 20 minutes:
8 toes-to-bars
10 dumbbell hang clean and jerks (5/5)
12-cal. row
Brayan working some gymnastics skills
Use a single 20/35/50lbs dumbbell. If you have retested this workout at least once before then you should try either a 12-calorie ski or a 24-calorie bike.
Post score to your journal, the whiteboard, and share if you did this one before today on our Discord!
Tuesday 3/5
Workout of the Day for Tuesday 3/5/2024
bench press 10x3, then
“ANNIE”
50-40-30-20-10 reps for time:
double unders
ab-mat situps
Post time to whiteboard, your journal, and discuss how tight you midline is on our Discord!
Monday 3/4
Workout of the Day for Monday 3/4/2024
27-21-15-9 reps for time:
thruster, 35/55/75lbs
pullups
Post time and weight used to your journal, the whiteboard, and discuss the sprint on our Discord!
If you missed this past Saturday’s Open House don’t worry! We have another one on the calendar for Friday 3/22 from 4pm to 7pm. Tell your friends and RSVP via this link!
Saturday 3/2
Workouts of the Day for Saturday 3/2/24
OPEN HOUSE WORKOUT #1 - 8am
“HELEN”
3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 12/16/24kg
12 pullups
OPEN HOUSE WORKOUT #2 - 9am
“CINDY”
As many reps as possible in 20 minutes:
5 pullups
10 pushups
15 air squats
OPEN HOUSE WORKOUT #3 - 10am
Choose one of the following:
a. max snatch and max clean & jerk (olympic weightlifting total)
b. max back squat, max bench press, and max deadlift (powerlifting total)
c. max back squat, max strict press, and max deadlift (CrossFit total)
OPEN HOUSE WORKOUT #4 - 11am
CGO 24.1
for time:
21 dumbbell snatches, 20/35/50lbs (one hand)
21 lateral burpee over dumbbell
21 dumbbell snatches, 20/35/50lbs (other hand)
21 lateral burpee over dumbbell
15 dumbbell snatches, 20/35/50lbs (one hand)
15 lateral burpee over dumbbell
15 dumbbell snatches, 20/35/50lbs (other hand)
15 lateral burpee over dumbbell
9 dumbbell snatches, 20/35/50lbs (one hand)
9 lateral burpee over dumbbell
9 dumbbell snatches, 20/35/50lbs (other hand)
9 lateral burpee over dumbbell
*As we are not an affiliate (and don’t have judges on hand) you may need to record your workout for scoring purposes if participating in the Open
Post results to the whiteboard, your journal, and discuss it all on our Discord.
Friday 3/1
Workout of the Day for Champagne Friday 3/1/24
CrossFit Games Open 24.1
for time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
Rx = 20/35/50lbs dumbbell. 15:00 time cap.
Post time or reps completed to your journal, discuss the discomfort in Discord, and submit your score as part of the 2024 CrossFit Open. Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.
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!
Thursday 2/29
Workout of the Day for Thursday 2/29/24
3 rounds for total overall time
1km row/ski, slow pace
500m row/ski, recovery pace
500m row/ski, moderate pace
500m row/ski, recovery pace
250m row/ski, fast pace
500m row/ski, recovery pace
5:00 rest
You can also do a bike version (200% of listed distances) or a run version (80% of listed distances). Walk around/stretch/get loose and catch your breath during your rests.
Post total overall time to your journal, the whiteboard, and share which option you did on our Discord!
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!
Wednesday 2/27
Workout of the Day 2/28/2024
2 rounds for time:
10 dumbbell thruster/side, 2x20/35/50lbs
20 Devil's press, 2x20/35/50lbs
30 dumbbell hang power cleans, 2x20/35/50lbs
40 anchored situps
Post time to journals, whiteboard, and discuss it all on our Discord!
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!