Workout of the Day

WOD:

For time:

21 Pull-ups

42 Double Unders

21 Thrusters, 95/65 lbs

18 Chest-to-bar Pull-ups

36 Double Unders

18 Thrusters, 115/75 lbs

15 Bar Muscle-ups

30 Double Unders

15 Thrusters, 135/85 lbs

Time cap: 12 mins

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Strength:

Snatch Balance 2-2-2-2-2

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

WOD:

10 rounds for time of:

15/12 Machine Calories

30 Double Unders

Post loads and times to beyond ten whiteboard.

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Team Speed:

In teams of 3-5:

Complete as many rounds as possible in 15 mins of:

Sled Push High Handle, 20 yd

WOD:

As many reps as possible in 12 mins of:

3 Medicine Ball Slams, 50/40 lbs

3 Weighted AbMat Sit-ups, 10 lbs

3 Box Jump Overs, 24/20 in

6 Medicine Ball Slams, 50/40 lbs

6 Weighted AbMat Sit-ups, 10 lbs

6 Box Jump Overs, 24/20 in

9 Medicine Ball Slams, 50/40 lbs

9 Weighted AbMat Sit-ups, 10 lbs

9 Box Jump Overs, 24/20 in … Continue adding 3 reps each round to each movement until time expires.

Post rounds and reps to beyond the whiteboard.

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Strength:

Bench press/Ring row, 10-10-10-10-10

(Listed in btwb as just bench press, add the ring row to your notes)

WOD:

3 rounds for time of:

Any Machine Meter, 500/400 m

15 deadlifts, 225/155lbs

Post loads and times to beyond the whiteboard.

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Strength:

Front squat, 5-3-1-1-1

WOD:

4 rounds for time of:

21 Barbell Jump Squats, 95/65 lbs

13 Ring Dips

Post loads and times to beyond the whiteboard.

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Strength:

Single Arm Dumbbell Bent Over Row, 10-10-10-10-10

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

WOD:

Complete as many rounds as possible in 13 mins of:

5 Feet Elevated Ring Rows

7 Ring Push-ups

9 Box Jump Overs, 20/18 in

Post loads and rounds to beyond the whiteboard.

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Team Strength:

In teams of 3, complete as many rounds as possible in 14 mins of:

Farmers Carry, 106/70 lbs, 20 yd

WOD:

40-30-20-10 reps, for time of:

Machine Calorie

American Kettlebell Swing, 53/35 lbs

Post times to beyond the whiteboard.

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WOD:

As many reps as possible in 15 mins of:

3 Lateral Burpee Over Dumbbells

3 Single Dumbbell Hang Clean-to-Overheads, 50/35 lbs

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

Post rounds to beyond the whiteboard for your 2025 New Species CrossFit Open shirt.

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Strength:

Hang Squat Snatch, 3-3-3-3-3

Earn your weighty with technique. Use the heaviest weight you can for each set. Rest 2-3 minutes between sets.

WOD:

5 rounds for time of:

30 Double Unders

30 AbMat Sit-ups

Post loads and times to beyond the whiteboard.

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WOD:

For time:

50/40 Machine Calories

40 Wallballs, 20/14 lbs

30 Sledge Hammer Strikes, 16/10 lbs

20 Burpees

10 D-Ball Over Shoulders, pick load

5 Rope Climbs

10 D-Ball Over Shoulders, pick load

20 Burpees

30 Sledge Hammer Strikes, 16/10 lbs

40 Wallballs, 20/14 lbs

50/40 Machine Calories

Post times to shine the whiteboard.

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