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Saturday 2.22.25
Workout of the Day PARTNER METCON 4 Rounds (2ea) 10 Kipping Pull Ups 20 Double Unders 10 Thrusters (95/65/45#) 4 Rounds (2ea) 8 Chest to Bar Pull Ups 20 Double Unders 8 Thrusters (115/75/55#) 4 Rounds...
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Sunday 2.23.25
Workout of the Day FLOATER STRENGTH A. Bench Press, 3×4-6 B. Back Squat, 3×4-6 C. (2 Squat Cleans + 2-4 Front Squats) x 4-6 Sets D. Strict Press, 3×6-10 E. Deadlift, 3×4-6 Notes Tomorrow we have...
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Monday 2.24.25
Workout of the Day Every 3 Min x 5 Rounds 8 Alt Renegade Rows 8 Alt DB Front Rack Reverse Lunge Max Reps Shuttle Run up to 1:30 mark Notes Intent: Heavy weight that you can slog through both movements...
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Tuesday 2.25.25
Workout of the Day STRENGTH, PART 1 Every 2:30 min x 8 Sets Sets 1-2: 30 Sec Bike + 4 Snatches Sets 3-4: 30 Sec Bike + 3 Snatches Sets 5-6: 30 Sec Bike + 2 Snatches Sets 7-8: 30 Sec Bike + 1 Snatch...
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Wednesday 2.26.25
Workout of the Day STRENGTH A1. Bench Press 3×4-6 A2. Three Point DB Row 3×8-12 ea Notes Bench Press: Take 3-4 progressive warm up sets before your work sets. Leave 0-1 Reps in Reserve today. On both...
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Thursday 2.27.25
Workout of the Day 4 Rounds for Time 400m Run 16 DB Hang Power Clean and Jerk @ 50/35/20# 16 Tuck Ups Notes Intent <17 min If your run pace will be over 2:30/400m, scale to 270m. The hang clean and...
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Friday 2.28.25
Workout of the Day FLOATER STRENGTH A. Bench Press, 3×4-6 B. Back Squat, 3×4-6 C. Snatch x 4-3-2-2-1-1 D. Strict Press, 3×6-10 E. Deadlift, 3×4-6 Notes Tomorrow we have 25.1! Burpees, DB hang...
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Saturday 3.1.25
Workout of the Day CROSSFIT OPEN 25.1 As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet)...
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Sunday 3.2.25
Workout of the Day FLOATER STRENGTH A. Bench Press, 3×4-6 B. Back Squat, 3×4-6 C. Snatch x 4-3-2-2-1-1 D. Strict Press, 3×6-10 E. Deadlift, 3×4-6 Notes Tomorrow we have strict pull-ups, double unders,...
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Monday 3.3.25
Workout of the Day For Time 3 Strict Pull-ups 50 Double Unders 6 Strict Pull-ups 40 Double Unders 9 Strict Pull-ups 30 Double Unders 12 Strict Pull-ups 20 Double Unders 15 Strict Pull-ups 10 Double...
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Tuesday 3.4.25
Workout of the Day STRENGTH Deadlift 3-3-3-3-3 Notes Build to a heavy triple for the day. ASSISTANCE 4 Rounds for Quality 16 Front Foot Elevated DB Suitcase Reverse Lunges 1:00 Row for Average Watts...
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Wednesday 3.5.25
Workout of the Day PARTNER METCON 12 Rounds for Time 10 Wall Ball Shots (20#/10′, 14#/9′, 10#/8′) 10 Kipping Toes to Bar 12/10 Cal Bike Notes Intent <21 min, where each individual round is under...
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Thursday 3.6.25
Workout of the Day For Load Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3 Push Jerk 5-5-5 Notes Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed,...
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Friday 3.7.25
Workout of the Day FLOATER STRENGTH A. Bench Press, 3×3-5 B. Deadlift, 3×3-5 C. Back Squat, 3×3-5 D. Push Press, 4×3 E. Power Clean, 4×3 Notes Tomorrow we have Open Workout 25.2, which includes...
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Saturday 3.8.25
Workout of the Day OPEN WOD 25.2 (22.3 Repeat!) 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...
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Sunday 3.9.25
Workout of the Day EMOM x 32 Min A. 14/11 Cal Row B. 6 Sandbag Ground to Shoulder C. 40 Sec Shuttle Run D. 15-20 Tuck ups Notes It’s a long one! Each station < 40 sec. Scale rep counts, load, or...
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Monday 3.10.25
Workout of the Day METCON Every 4 Min x 4 Sets for Load and Times 8 Bench Press 300/250m Row Notes Score for this workout is total weight lifted (don’t worry, Beyond the Whiteboard will calculate it...
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Tuesday 3.11.25
Workout of the Day STRENGTH Front Squat 3-3-3-3-3 Notes Take 2-3 warm up sets and then 5 work sets with the front squat today. Use a slower-down, faster-up tempo. Build towards a heavy triple, leaving...
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Wednesday 3.12.25
Workout of the Day For Time: 50/40 Cal Assault Bike 21 Deadlifts @ 135/95/65# 21 Burpees 15 Power Cleans 15 Burpees 9 Power Snatches 9 Burpees Notes Intent <15 min Pacing is the key here. Keep your...
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Thursday 3.13.25
Workout of the Day SKILL / ASSISTANCE Turkish Get Up Notes Accumulate a total of at least 12 quality reps on each side today, more if time allows. Trade arms as desired. Keep your eyes on the weight...
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