Author: pwsadmin

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

Warm up: Coach’s Choice

Strength/Skill: Jump Rope Skill Work: Spend time working single unders, double unders, triple unders, crossovers, etc.

WOD: For Time (25 Minute Cap)

1000/800 Meter Row

75 Double Unders

2000/1600 Meter Bike Erg

75 Double Unders

1000/800 Meter Row

75 Double Unders

45/35 Assault Bike Calories

75 Double Unders

Stimulus/Focus: Just a cardio grind. Find a pace and keep moving.

Cool Down: 400 Meter Walk

Warm up: Coach’s Choice

Strength/Skill: Deadlift

6 x 6

Stimulus/Focus: Use 70% for all sets of six reps. Lift on a 3-minute clock.

WOD: 10 Minute AMRAP

10 Alternating Pistols

10 Power Cleans (135/95)(95/65)

Stimulus/Focus: Find a scale that is challenging for pistols and a weight that is moderate for the power cleans. Aim for 5 rounds.

Cool Down: Tabata Plank Holds

Warm up: Coach’s Choice

Strength/Skill: Shoulder Press

2 x 2 x 2 x 2 x 2

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

WOD: 3 RFT (12 Minute Cap)

10 Pull-Ups

15 Hand-Release Push-Ups

400 Meter Run

RX+: 3 RFT

15 Chest-to-Bar Pull-Ups

25 Hand-Release Push-Ups

400 Meter Run

Stimulus/Focus: Attempt to complete pull ups unbroken. Rest as needed on HRPUs to maintain good form. Push on the run.

Cool Down: Tabata Ab Mat Sit Ups

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: Deadlift

4 x 4 x 4 x 4 x 4

Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute “Happy Birthday Coach Marc” clock!

WOD: Happy 60th Birthday Coach Marc

5 RFT (15 Minute Time Cap)

12 Deadlifts (185/135)(135/95)

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

12 Kettlebell Swings (1.5/1)(1/25#)

Stimulus/Focus: Celebrate Coach Marc with three of his favorite movements. Finish the workout for a total of 60 deadlifts, 60 wall balls, and 60 kettlebell swings (for 60 years old). Try to do all work unbroken.

Cool Down: Join us for tonight’s social to celebrate Coach Marc’s 60th birthday! Bring your own drink and something yummy to share with the group. We’ll have cake!

Warm up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work: Spend 15 minutes practicing the skill.

WOD: For Time (20 Minute Cap)

25 Air Squats

20 Slam Balls (30/20)(20/15)

15 Pull Ups

10 V-Ups

5 Rope Climbs

10 V-Ups

15 Pull Ups

20 Slam Balls (30/20)(20/15)

25 Air Squats

*At the top of each minute complete 3 burpees.

Stimulus/Focus: Complete the burpees as efficiently as you can in order to have as much time in the minute to work on the prescribed reps as possible. Your score is the time it takes you to complete the out and back workout.

Cool Down: 400 Meter Run