Week of 02.17.25
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Table of Contents
CrossFit Workout of the Day: Monday
Front Squat
On a 25:00 running clock…
Build to a Heavy 1-Rep
“Burning Red”
Every 2:00 x 5 Sets
20/15 Calorie Bike or Row
20 Air Squats
* Rest with time remaining.
* Score is slowest set.
Tuesday
“Purple People Eater”
For Time:
1500/1250 Meter Row or 3600/3000 Meter Bike
30 Pull-Ups
30 Burpees
1000/800 Meter Row or 2400/2000 Meter Bike
25 Pull-Ups
25 Burpees
500/400 Meter Row or 1200/1000 Meter Bike
20 Pull-Ups
20 Burpees
* 26 minute time cap.
Wednesday
Snatch Complex
Every 1:30 x 8 Sets:
1 Hang Power Snatch + 1 Overhead Squat + 1 Snatch
* Start light and and mod-heavy. Option for squat or power.
“Yeahlow”
5 Rounds for Time:
7 Squat Snatches (115/75#)
10 Box Jumps (30/24″)
* 12 minute time cap.
Thursday
“White Out”
28 Minute AMRAP:
50/40 Calorie Row, Bike, or Ski
40 Sit-Ups
30 DB Goblet Alt. Lunges (Athlete Choice)
20 Hand Release Push-Ups
Friday
Deadlift
On a 25:00 running clock…
Build to a Heavy 1-Rep
“Brownie Points”
9 Minute AMRAP:
100 Meter Run
10 Russian KB Swings (70/53#)
* Add 5 Reps of Russian KB Swings after each full round. RND 1= 10, RND 2 = 15 and so on.
Saturday
Gymnastics Work
Every 1:30 x 4 Sets:
2 Toes to Bar + 2 Chest to Bars + 1 Bar Muscle-Up
* Rest with time remaining.
“Golden Handshake”
In teams of 2…
18 Minute AMRAP:
30 Front Squats (95/65#)
30 Toes to Bar
30 Thrusters
30 Chest to Bar Pull-Ups
30 Front Squats
30 Bar Muscle-Ups
30 Thrusters
Sunday
“Silver Lining”
10 Minute EMOM:
:45 Max Calorie Row or Bike
* Rest 2:00
10 Minute EMOM:
:45 to Complete 20 Double Unders + Max Alt. DB Burpee (Athlete Choice)
* DB Changes Hands in the standing position of the burpees.
* Option for 30 Single Unders.
* Rest 2:00
10 Minute EMOM:
:45 Max Cal Row or Bike