Author: pwsadmin

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

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!