Workout of the Day

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New Species

WORKOUT OF THE DAY

WOD

Feb
2025

February 6, 2025

WOD:

Havana

Complete as many rounds as possible in 25 mins of:

150 Double Unders

50 Push-ups

15 Power Cleans, 185/125 lbs

Post time to beyond the whiteboard.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members.

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WOD

Feb
2025

February 6, 2025

Strength:

Push jerk, 2-2-2-2-2

WOD:

5 rounds for time of:

21/15 Machine Calories

9 Dumbbell Hang Squat Cleans, 50/35 lbs

Post loads and times to beyond the whiteboard.

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WOD

Feb
2025

February 5, 2025

Speed:

In teams of 3/5:

Complete as many rounds as possible in 13 mins of:

Sled Push, 195/130 lbs

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Burpee Box Jump Over, 24/20 in

Toes-to-bar

Post rounds and times to beyond the whiteboard.

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WOD

Feb
2025

February 4, 2025

Strength:

Deadlift, 5-5-5-5-5

WOD:

Complete as many rounds as possible in 13 mins of:

3 Weighted Pull-ups, pick load

6 Alternating Dumbbell Snatches, 70/50 lbs

9/7 Machine Calories

Post loads and rounds to beyond the whiteboard.

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WOD

Feb
2025

February 3, 2025

Strength;

Tempo front squat, (5/3/1 seconds), 3-3-3-3-3

WOD:

5 rounds for time of:

22 Single Kettlebell Front Rack Lunges, 53/35 lbs

11 Strict Ring Dips

Post loads and times to beyond the whiteboard.

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WOD

Feb
2025

February 2, 2025

Strength:

Bent Over Barbell Row 10-10-10-10-10

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

21-18-15-12-9-6-3 reps, for time of:

Machine Calorie

Power Snatch, 75/55 lbs

Post loads and times to beyond the whiteboard.

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WOD

Feb
2025

February 1, 2025

Skill:

Bar muscle up

Midline:

50 contralateral dead bug

50 Hollow rocks

WOD:

5 rounds for time of:

13 Med Ball Hang Squat Cleans, 50/40 lbs

5 Bar Muscle-ups

Post traps and times to beyond the whiteboard.

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WOD

Jan
2025

January 31, 2025

Skill:

Handstand push-up

WOD:

Falkel

Complete as many rounds as possible in 25 mins of:

8 Handstand Push-ups

8 Box Jumps, 30/24 in

1 Rope Climb, 15 ft

Post rounds to beyond the whiteboard.

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

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WOD

Jan
2025

January 30, 2025

Strength:

Snatch Pull + Power Snatch 2-2-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:

14 One Arm Alternating Kettlebell Swings, 53/35 lbs

7 Candle Sticks

7 Burpees

Post loads and rounds to beyond the whiteboard.

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WOD

Jan
2025

January 29, 2025

Conditioning:

Each for time:

Row: 3x 500 m

Rest as needed between efforts.

WOD:

3 rounds for time of:

60 Double Unders

30 Wall Balls, 20/14 lbs

15 Toes-to-bars

Post times to beyond the whiteboard.

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