PART A: Strength & Skill

Squat Snatch

5 Sets (New set every minute)
1 Power Snatch @65-70% 1RM Power Snatch
-Directly into-
5 Sets (New set every minute)
1 Power Snatch @75-80%of 1RM Power Snatch

PART B: WOD

For Time:
500m Row/ 480m Run/ AB30/20Cal
15 Box Jumps (30/24)
5 Rope Climbs (OR 15 Strict Pull Up)
25 GHD Sit Ups (OR 50 Abmat Sit Up)
500m Row/ 480m Run/ AB30/20Cal
25 GHD Sit Ups (OR 50 Abmat Sit Up)
75 Wall Balls (20/14) (10/9)

*Note: If you don’t have a rope and don’t want to do Strict Pull Ups again, do 25 Double Dumbbell Bent Over Row (2×50/35).

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 15 minutes
Time Cap 18 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a gritty mix of conditioning, gymnastics, and midline endurance. You can push the pace a little early on and then settle into a nice groove once you hit the GHD Sit Ups. From there you are just going to want to chip away at the movements and reps.

How it should Feel: GASSY and MUSCULAR ENDURANCE! This is a midline- and stamina-heavy workout with big demand on grip and muscular fatigue. Pace smart, stay efficient, and don’t redline too early!

WORKOUT STRATEGY & FLOW
Ski/Row: The Ski/Row should be a steady, moderate effort, not a sprint. This should feel tough but sustainable, keeping your heart rate elevated but not spiking.

Box Jump: Smooth and steady , no rebounding and just focus on being explosive with little rest between reps.

Rope Climb: Big jump every time and focus on using the legs before the arms.

GHD Sit Up: Use this as the area to get your heart rate under control. Non-stop, but smooth and controlled with a slight pause at the top to breathe.

Wall Balls: Only area of the workout where you will likely have multiple breaks. Breathe through the motion and don’t get caught resting more than 15-seconds.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Power Clean

10 Sets (New set every minute)
2-3 reps each min Power Clean 70-80% 1RM Power Clean

PART B: Strength WOD

5 Sets
10 Bench Press (70-45)
10 Strict Pull Ups/ Ring Rows
*Rest 2-3min between sets.

5 Sets (OPTIONAL)
10 Barbell Curl
10 Barbell Skull Crushers
*Rest 1-2min between sets.

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 1 minute 15 seconds
Time Cap each set: 1 minute 45 seconds

STIMULUS and GOALS
How to Pace: STEADY! This is a moderate-intensity workout. The goal is to challenge your upper body pushing and pulling strength while also working on muscular endurance. Try to repeat efforts on sets consistently. Don’t go to failure.

How it should Feel: MUSCULAR ENDURANCE! You should feel a deep muscular fatigue by the end of each set, but there shouldn’t be an overwhelming cardiovascular burn like in high-intensity metabolic conditioning.’

WORKOUT STRATEGY & FLOW
Bench Press: Weight should moderate (under 65% of 1RM) where sets can be and stay unbroken across. Don’t go to failure, make sure you are ready before unracking the weight.

Strict Pull Up: 2-3 sets should be the goal. We’d love not dropping to singles today.

Barbell Bicep Curl: enjoy the pump!

Barbell Skull Crushers: enjoy the pump!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

Back Squat

10 Sets (New set every minute)
3 – 5 reps Back Squat 70-80% 1RM Back Squat

No barbell option:
5 x Heavy Goblet Squat
15 sec AB Sprint

PART B: WOD

AMRAP 30 Minutes (at easy/moderate pace)
500m Row/ 480m Run/ AB30/20Cal
50m Walking Lunges BW
500m Row/ 480m Run/ AB30/20Cal
50 x Squats / Goblet/ PowerBag/ MB

* Choose an easy to moderate weight
Score: total Rounds and reps

TARGET SCORE
Intended Workout RPE: less than 7 – 70% – easy/moderate intensity
Target Rounds: 2+ Rounds
The Target Score is not very important today since the aim is to recover and not get out of breath.

STIMULUS and GOALS
How to Pace: STEADY! You’re aiming for an easy-to-moderate pace. The key here is to find a rhythm that lets you sustain energy throughout the workout without blowing yourself up too early. Use the first round to establish your pace and then settle into something comfortable. We want recovery and blood flow today more than anything else.

How it should Feel: CARDIO! By the end of the 30 minutes, you should feel like you’ve gotten in a good, solid workout with a bit of fatigue, but nothing that should leave you exhausted for the rest of your day. The key is to maintain energy for the full 30 minutes

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

CrossFit Open 25.3

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A : WOD

5-6 rounds of:
1000m Row/Ski/ 980m Run/ 60 /45 Cal AB
30m DBL KB/DB/ Plate Over head carry Walk
30 Sec Hollow Hold

TC: 35min

PART B: Mobility

Active: Mobility Stretch and Foam Rolling

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A : WOD

2 Sets
21-15-9
Calorie Machine of Choice
126-90-54
Single Under (use heavy rope if available)
/ Or another machine of choice
Run 300m-200m-100m/ or another machine of choice

Rest 4min between rounds

* may use 3 different machines of choice if able

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 8 minutes
Time Cap each set:: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY! This workout is a full-body cardio challenge that tests your engine, muscular endurance, and pacing strategy. The goal is to push through each machine with sustained effort while managing fatigue to maintain output across both sets.

How it should Feel: GASSY into CARDIO! Uncomfortable but controlled pace. You should finish feeling like you could push slightly harder.

WORKOUT STRATEGY & FLOW
Row/Ski/Echo: Just be consistent for the first two rounds (21-15) and ramp it up on the 9s. Breathe through the motion and keep transitions seamless across.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE

NO Barbell: x 5-6 rounds
8 x Goblet Squat
8+8 x Single Arm DB shoulder press
30 sec AB/ Skip

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

*Do a set every 2 minutes.

4 Sets
4 – 8 Bench Press
8 x ALT KB Gorilla Rows (each side)

* increase weight for each movement each round
*Move up in Bench Press weight for each set. Start around 7/10 RPE and move up to 9/10 RPE.
**Rest as needed between sets.

PART B : WOD

6 sets:
50 Double Unders/ 100 SU’s
12 Dumbbell Bench Press (2×22.5/15kg)
2 Legless Rope Climbs (OR 3 Rope Climbs OR 9 Strict Pull ups OR 9 x Heavy Ring Row)
-rest 2min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute 30 seconds
Time Cap each set:: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Sustain consistency across all 6 sets. The goal is to manage fatigue rather than redline early. This workout is designed to test upper body pulling and pressing stamina, with a mix of grip endurance, coordination, and midline stability. The double unders elevate the heart rate, while the dumbbell bench press and rope climbs create a push-pull challenge for the shoulders, arms, and core.

How it should Feel: GASSY and GRIPPY! Grip will be on fire, and pressing will feel heavy. The challenge is maintaining rope climb efficiency while keeping double unders unbroken despite increasing fatigue. The short rest (1:1) means your heart rate will likely stay elevated, forcing you to recover quickly before the next set.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken is the aim! Keep a relaxed grip to avoid premature forearm burnout before the rope climbs.

Dumbbell Bench Press: Weight is moderately heavy but reps should be smooth and controlled, ideally unbroken in early rounds. Later rounds may require a quick break.

Legless Rope Climb / Rope Climb: Stay efficient, and use a controlled descent to save grip. If legless climbs break down, adjust to regular climbs to maintain intensity.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

2 Rounds
12 Power Snatch (40/25)/ KB Swings (Heavy, OVH)
12 Burpee Box Jump Overs (24/20)/ Toes-2-Bar
-rest 3 minutes–

2 Rounds
10 Overhead Squats (50/35)
10 Burpee Box Jump Overs (24/20)/ Toes-2-Bar
-rest 3 minutes–

2 Rounds
8 Squat Snatch (60/45)
8 Burpee Box Jump Overs (24/20)/ Toes-2-Bar

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

Target Time each set:
sub 3 minutes for sets 1 and 2
sub 4 minutes for set 3

Time Cap each set:
4 minutes for sets 1 and 2
5 minutes for set 3

STIMULUS and GOALS
How to Pace: CHALLENGE! Move efficiently, breathe through transitions, and stay composed when it gets tough. The final portion will test your mental and physical grit! Each segment increases in weight while decreasing in reps, demanding strength, and control under fatigue.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Shoulders, legs, and lungs will be taxed — this is a grind, so focus on smart pacing and smooth transitions.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight is light, so aim for touch-and-go reps. Hook grip and relax at the top to keep grip manageable. This should be under 60% of 1RM Power Snatch.

Overhead Squat (from the floor): Unbroken! Squat snatch right into the first rep, breathe through the motion and don’t stop moving. This should be under 60% of 1RM Overhead Squat.

Squat Snatch: Singles with focus on smooth movement rather than speed. Smooth is fast means you will stay moving fast by being smooth! This should be under 70% of 1RM Snatch.

Bar Facing Burpees / Burpee Box Jump Over / Burpee Box Get Overs: Be smooth and steady on these while focusing on keeping your heart rate under control. Slow down the final 2 reps before transitioning back to the bar. Sell out the final round of each set.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.

NO Barbell Option:

6 Rounds
DB Snatch 5+5
AB 30Sec

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

CrossFit Open 25.2

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

5 Sets of:

480m Run/ 500m Row
10 Wall Facing Shoulder Taps / Tall Plank Shoulder Taps
8 Strict Knee to Elbow/ 16 x Sit-ups

Intensity: 70-75% slow and Steady
Zone 1-2: The target HR should be between the low end of your Z2 HR and 5bpm into Z1. For example, using Maffetone’s 180-age formula, a 30 year old athlete would have a target Z2 of 150 (180-30). This athlete would have a Z2 range of 145-155. Their target HR for this 25min is 140-145.

Z1 Purpose: Elevate your heart rate, allowing your blood to efficiently bring nutrients into your muscle tissue and remove contaminants from the muscle.

PART B:

Foam Roller Mobility and Stretch out

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.