Workout of the Day

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New Species

WORKOUT OF THE DAY

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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WOD

Jan
2025

January 28, 2025

Strength:

Close Grip Bench Press 5-5-5-5-5

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

WOD:

5 rounds for time of:

20 Alternating Dumbbell Snatches, 50/35 lbs

20 Push-ups

Post loads and times to beyond the whiteboard.

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WOD

Jan
2025

January 27, 2025

Strength:

Front squat, 3-3-3-3-3

Progressive load, 2-3 minutes between sets.

WOD:

Tabata Echo Bike Calorie

Tabata Sledge Hammer Strike, 16/10 lbs

Tabata Pull-up

Tabata Jump Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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WOD

Jan
2025

January 26, 2025

Conditioning:

With a continuously running clock perform:

1 Machine Calorie in the first 1 min

2 Machine Calories in the second 1 min

3 Machine Calories in the third 1 min …

Continuing this for as long as you are able.

WOD:

Complete as many rounds as possible in 13 mins of:

21 Russian Kettlebell Swings, 70/53 lbs

10 Box Jumps, 24/20 in

Handstand Walk, 10 yd*

*scale to 30 second holds or 20yd bear crawl

Post reps and rounds to beyond the whiteboard.

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WOD

Jan
2025

January 25, 2025

Midline:

Tabata Dead Bug

Tabata Superman

Tabata Dead Bug

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

WOD:

Complete as many rounds as possible in 15 mins of:

5 Medicine Ball Slams, 50/40 lbs

10 AbMat Sit-ups

15 Air Squats

Post rounds and reps to beyond the whiteboard.

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WOD

Jan
2025

January 23, 2025

WOD:

Dork

6 rounds for time of:

60 Double Unders

30 Kettlebell Swings, 1.5/1 pood

15 Burpees

Post times to beyond the whiteboard.

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

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WOD

Jan
2025

January 23, 2025

Strength:

Split jerk, 2-2-2-2-2

Rest 23 minutes between sets.

WOD:

4 rounds for time of: 2

1 Dumbbell Front Squats, 50/35 lbs

13 Handstand Push-ups

Post loads and times to beyond the whiteboard.

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WOD

Jan
2025

January 22, 2025

Speed:

In teams of 3-5, Complete as many rounds as possible in 13 mins of:

Sled Push Low Handle, 175/130 lbs

WOD:

Complete as many rounds as possible in 15 mins of:

21/17 Machine Calories

5 D-Ball Over Shoulders, 100/70 lbs

1 Rope Climb

Post rounds to beyond the whiteboard.

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WOD

Jan
2025

January 21, 2025

Strength:

Deadlift, 3-3-3-3-3

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

WOD:

5 rounds for time of:

11 Power Cleans, 135/95 lbs

11 Ring Dips

Post loads and times to beyond the whiteboard.

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WOD

Jan
2025

January 20, 2025

Strength:

Bulgarian split squat, 14-14-14-14-14

WOD:

10 rounds for time of:

4 Strict Chin-ups

8 Box Jumps, 30/24 in

12 Wall Balls, 20/14 lbs

Post loads and times to beyond the whiteboard.

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