Author: pwsadmin

Warm up: Coach’s Choice

WOD: 6 Rounds

Minute 1: Max Effort Bike Calories

Minute 2: Rest

*Complete three rounds on the assault bike and three on the bike erg.

Stimulus/Focus: Push as hard as possible on the bike. You have a 1:1 work rest ration. Score will be calories completed each minute for six separate scores.

Strength/Skill: Shoulder to Overhead

1 x 1

Stimulus/Focus: Once you are finished with the 6 rounds of biking, you will have 5 minutes to establish your 1 rep max shoulder to overhead. You can shoulder press, push press, push jerk, or split jerk to find your 1 RM.

Cool Down: Tabata Bar Hangs

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Get Ready for 25.2!

WOD: CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54)

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 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes*

F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)

M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)

Cool Down: Cheer on the others taking on 25.2!

Warm up: Coach’s Choice

Strength/Skill: Power Clean and Jerk Complex 1 x 1

3 Power Cleans

2 Hang Power Cleans

1 Push Jerk

Stimulus/Focus: Spend 10 minutes getting AHAP in this complex.

WOD: 12 Minute EMOM:

3 Power Cleans

2 Hang Power Cleans

1 Push Jerk

*RX: 90% of your heaviest from today.

Stimulus/Focus: This EMOM forces you to lift heavy and quickly. Complete the rep as fast as you can to give yourself as much time to rest in the minute as possible. Your score will be the weight you used. You can only click RX if you complete all 12 rounds with 90% from today.

Cool Down: ROMWOD

Warm up: Coach’s Choice

Strength/Skill: Overhead Squat

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result

WOD: Tabata Kick Your Butt!

HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)

8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements

Stimulus/Focus: Push hard in each 20 second interval and rest even harder in each 10 second interval. Focus on good movement. This is the workout from CrossFit Belmont’s opening day, 04 March 2013. Today is the 12-year anniversary of CFB!

Cool Down: Tabata Superman Holds

Warm up: Coach’s Choice

Strength/Skill: Floor Press

6 x 6 x 6 x 6 x 6 x 6

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

400 Meter Run

25 Burpees over the Dumbbells

400 Meter Run

25 Handstand Push Ups (Seated Dumbbell Press 35/20)

400 Meter Run

25 Dumbbell Floor Press

400 Meter Run

25 Pull Ups

*RX: (50/35)(35/20)

Stimulus/Focus: Find scales that challenge you, but don’t frustrate you. Settle into a pace and just keep moving.

Cool Down: 4 Rounds

100 Meter Dumbbells Carry

20 Standing Oblique Twists

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm up: Coach’s Choice

Strength/Skill: Get Ready for 25.1!

WOD: CrossFit Games Open 25.1 Rx (Ages 16-54)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

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

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell

CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

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

F: 20-lb (10-kg) dumbbell

M: 35-lb (15-kg) dumbbell

CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

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

F: 10-lb (5-kg) dumbbell

M: 20-lb (20-kg) dumbbell

Cool Down: Celebrate the start of the 2025 CrossFit Open!

Warm up: Coach’s Choice

Strength/Skill: Get Ready for 25.1!

WOD: CrossFit Games Open 25.1 Rx (Ages 16-54)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell clean-to-overheads*
30-foot walking lunge (2 x 15 feet)

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

F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell

CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+

As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell clean-to-overheads*
30-foot walking lunge (2 x 15 feet)

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

F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell

CrossFit Games Open 25.1 Scaled Teenagers 15-16 and Scaled Masters 55+

As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell clean-to-overheads*
30-foot walking lunge (2 x 15 feet)

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

F: 10-lb (5-kg) dumbbell
M: 20-lb (20-kg) dumbbell

Cool Down: Celebrate the start of the 2025 CrossFit Open!

Warm up: Coach’s Choice

Strength/Skill: Hang Power Snatch

1 x 1

Stimulus/Focus: Spend 15 minutes getting AHAP.

Hang Power Snatch: 10 x 1

Stimulus/Focus: Use 85% of the heaviest. Complete one rep EMOM for 10 minutes.

WOD: 6 RFT (12 Minute Cap)

3 Hang Power Snatch (115/75)(75/55)

6 Ring Dips

12 Wall Balls (20/14)(14/10)

Stimulus/Focus: Strive to complete each movement unbroken. Choose a ring dip scale that challenges you.

Cool Down: 3 Rounds

10 Ring Rows

10 Toes to Rings

OR

ROMWOD