Warmup:

10:00 AMRAP:

:30 Jump Rope

10 Kip Swings

10 Ring Rows

5 Inchworm + Squat2Stand

5 Front Squats (empty bar)

5 Push Press (Empty bar)

-WOD Prep-

3 Sets:

3 Pull ups (increase version ea time if you can)

10 Double Unders

3 Thrusters (build in weight)

WOD:

25.2

For Time:

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

♀ 65, 75, 85 lb

♂ 95, 115, 135 lb

Video and text courtesy of The CrossFit Games.

For full workout description, movement standards and official score card, go here.

Get after this one!  Smooth in the pull ups and dubs and then powerful, yet manageable chunks on the Thrusters.  On the first weight, break maybe once. Split the middle set to 6-6-6, and then aim either go unbroken or break once on the final weight.

Scaling Options:

For Time:

21 Jumping Pull-Ups

42 Single-Unders

21 Thrusters (weight 1)

18 Jumping Chest-to-Bar Pull-Ups

36 Single-Unders

18 Thrusters (weight 2)

15 Pull Ups

30 Single-Unders

15 Thrusters (weight 3)

Scale movements and weights further if need be.

♀ 35, 45, 55 lb

♂ 45, 65, 85 lb

Cool Down:

Calf Pedal in Down Dog – 30 per side

Couch Stretch – 1 Min per leg

Lat Stretch on rig – 1 Min per side

Video courtesy of The CrossFit Games website.

Back to today’s work…

Warmup:

1:00 Jump Rope

10 Hollow Rocks

10 Calf Pedals in Down Dog

10 Reverse lunges

1:00 jump rope

10 Spider-Man Lunge w/twist

10 Thoracic High Fives

1:00 Jump Rope

2 Wall Walks

Barbell Warmup – With an empty bar, perform 5 Reps of Good mornings, Back Squat, Pause Back Squats. Then work up to starting weight for Back Squats.

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Today is about hitting a heavy set of 5 back squats, followed by a heavier set of 4, then an even heavier triple, then and even heavier double.  And then finishing it off with an even heavier single.  If this become your new 1RM, cool!  But focus on proper form over going for broke on the weight.  Getting a new 1Rm with bad form just means you put your body in a bad position under heavy weight.

WOD:

EMOM 15:

Min 1 – 35 Double Unders

Min 2 – 10 Strict or Kipping Handstand Push Ups

Min 3 – 30 Calf Pedals in Down Dog

Min 4 – 45-Second Hollow Hold

Video courtesy of Bridgette Karl.

While Min 3 of this EMOM might look like a break minute, if treated correctly, it will put a good amount of taxing on the shoulders if you hold the Down Dog properly.

Scaling Options:

Dubs -> 70 Single Unders

HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> Seated strict shoulder press

Hollow Hold -> Tuck Hold

Cool Down:

Calf Pedal in Down Dog – 30 pedals per side (slow and controlled)

Couch Stretch – 1 Min Per side

Warmup:

3X:

200M jog

10 Iron Cross

10 Bow2Bends

10 Squat2Stands

5 KB Deadlifts

5 KB Russian Swings

5 Kip Swings on rig

-then-

Barbell Warmup – With an empty bar perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts. Then, work up to weight you plan to use in WOD for Deadlifts

WOD:

5 Rounds:

15 Deadlifts (185/135)

20 Pull Ups

400M Run

Video courtesy of Misfit Athletics.

While we do want to get through this WOD as quick as possible, but make sure your deadlift form does not go out the window just to get through a few seconds quicker.

Scaling Options:

Bar weight ->155/110 -> as needed (ELITE: 225/155)

Pull ups -> Banded Strict Pull Ups, Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

500M Row

Walking kicks 30’

Inch worm 30’

Side lunge 30’

Bear crawl 30’ and back

:30 Kneeling wrist stretch

10 Alternating V-Ups

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup – With an empty bar, and in clean grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, front squat, high hang power clean, high hang squat clean, hang squat clean, push press, push jerk, split jerk

S/S/S:

Hang Squat Clean

On a running clock…

0:00-5:00, do 3 sets @70%

5:00-10:00, do 2 sets @75%

10:00-15:00 do 2set @80%

Finish each set with 1 Push or Split Jerk

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Final time hitting our Hang Squat Clean before our Oly 1RM re-test. %s go up a little but rep count stays the same.  Dial in the form on these!

WOD:

Partner Workout

15 Min AMRAP:

5 Strict Press (75/55)

10 Thrusters

15 Ab Mat Sit Ups

*Partner 1 completes one full round while Partner 2 rests.  Switch after each completed round.

Video courtesy of Misfit Athletics.

Partner WOD!  We’re keeping the load a bit lighted just in case we have any Thrusters in 25.2 this week.

Scaling Options:

Bar weight -> 65/45 -> as needed (ELITE: 95/65)

Sit ups -> Feet Anchored (ELITE: GHD Sit ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Cobra Pose – 2 Min

Pic courtesy of 8-Bit Barbell.  I’m sure we all made it through 25.1 just fine! 🙂

Warmup:

1:00 Row

1:00 Echo Bike

1:00 Ski Erg

10 Spider-Man Lunge w/twist

10 Bow to Bends

10 Arm Circles Forward

10 Arm Circles Backward

WOD:

3 Rounds:

5 Min Max Cals Row

3 Min Rest

4 Min Max Cals Echo Bike

2 Min Rest

3 Min Max Cals Ski Erg

1 Min Rest

Video courtesy of CrossFit Invictus.

Today is all about shutting off the world and embracing the suck.  IS this WOD overly exciting?  Not really.  But it will push your mental toughness to stay the course and push for those max cals!

Cool Down:

Tabata Roll Out – 20 Seconds of foam rolling per body part.  Take 10 second break between body parts.

Warmup:

400M Run

10 PVC pass thrus

10 Over and Backs

10 Huggers

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

-then-

3 Rounds:

3 Lateral Burpee over DB

2 DB Hang Clean to OH (ea side)

15’ Walking Lunge

WOD:

CrossFit Open 25.1

AMRAP 15:

3 Lateral Burpees over the Dumbbell

3 Dumbbell Hang 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.

DB weight – 50/35

Video courtesy of The CrossFit Games.

For Official Standards, Requirements and Regulations, and an official Score Card go here

Bodyweight Lunge – use this time to get the heart rate and breathing under control. Would suggest prior to doing the WOD, practice your 15′ section get an idea of the steps it takes

Scaling Options:

DB weight -> 35/20 -> as needed

Cool Down:

Child’s Pose -2 Min

Iron Cross – 1 Min per side

Leg Bleeds – 2 Min

Video courtesy of The CrossFit Games.

The 2025 CrossFit Open kicks off live from CrossFit Mayhem on Thursday, Feb. 27! The first to take on Open Workout 25.1, presented by Rogue, in Cookeville will be three CrossFit Games competitors — Haley Adams, Austin Hatfield, and Roman Khrennikov! Hosts Rory Mckernan and Chase Ingraham will be calling all the action!

Athletes:

🏋️‍♂️ Haley Adams is an eight-time CrossFit Games athlete — five as an individual and three in the teenage division. She won the Girls 16-17 division in 2018, and finished fifth at the 2024 CrossFit Games. Adams has never finished outside the top ten at the CrossFit Games.

🏋️‍♂️ Austin Hatfield burst onto the CrossFit Games scene in 2024, winning the final two events and finishing 10th overall. Hatfield also has two top-15 finishes in the worldwide Open, taking 11th place in 2023 and 14th place in 2024.

🏋️‍♂️ Roman Khrennikov has qualified for the Games six times with back-to-back podium finishes in 2021 and 2022. Khrennikov has also won two Semifinals, one Regional, and a Last-Chance Qualifier. Last year, Khrennikov finished ninth at the CrossFit Games.

Tune in: 🗓️ Feb. 27, 2025 ⏰ 12 p.m. PT — Open Workout 25.1 announced + elite athlete throwdown

📺 CrossFit Games website and/or YouTube channel

Now, back to our programming for today…

Warmup:

200M jog

Walking lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Walking Kicks 30’

Crab walk 30’

Stiff-leg bear crawl 30’

Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, high elbows, hang power clean, Push Press

S/S/S:

Push Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Push Press before we re-test your 5X5.  Looking to finish with a heavy single for today.  If that happens to be a new 1RM, awesome!  If not, as long as it is heavy for today and you do it successfully.

WOD:

4 Rounds:

400M Run

100’ Dual DB Front Rack Carry (50/35)

Video courtesy of Central Athlete.

Today, our goal is to get the work in without overly taxing things, as we want to be pretty fresh for whatever The CrossFit Open 25.1 has in store for us.

Scaling Options:

Run -> 500M row

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Leg Bleeds – 2 Min

Banded Bully Stretch – 1 Min per side

Warmup:

1 Min Ski Erg

10 Over & Backs

10 Huggers

10 1-Arm DB deadlifts ea side

10 Bow to Bends

10 Thoracic High Fives

5 1-arm DB press per side

10 Iron Crosses

2 Wall Walks

Barbell Warmup – With an empty barbell and hands in clean grip, perform 5 reps of: RDLs, dip/shrug, hang clean pull, deadlifts from mid-shin, clean pulls

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final time hitting our Clean Pulls prior to our 5X% re-test.  The goal is a heavy set of 5, followed by a heavier set of 4, then an even heavier triple, followed by an even heavier double.  And finishing off with the heaviest single for the day. Goal = be a bit above your Clean 1RM

WOD:

Partner WOD

AMRAP 20:

8 Call Ski Erg

8 Devil’s Press (50/35)

8 Handstand Push-Ups

You go/ I go. Partner 1 completes a round while partner 2 rests and vice versa

Video courtesy of CrossFit HQ.

Fun little partner WOD for our mid-week grind.  While one partner does a full round, the other partner is resting.  Once one partner finishes a whole round, the other partner will begin their round while the first partner rests. Score is total combined rounds for the team.  If you don’t have a partner, do 1:1 work/rest like yesterday’s WOD.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

HSPUs -> Pike Push up off box -> pike push up off floor -> dual DB seated press (ELITE: Deficit HSPUs)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded Overhead Stretch – 1 Min per side

Warmup:

1:00 Echo Bike EZ pace

10 Air Squats

8 Box step ups

5 Cobra to hip snap

10 Cossack Squats

1:00 Echo Bike med pace

5 Burpee box step ups

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

Super Squat Hip Sequence see video below, courtesy of Mobility WOD

WOD:

5 Rounds:

12/9 Cal Bike

10 Pull Ups

8 Burpee Box Jumps (24″/20″)

1:1 Work/Rest Ratio

Score each round separately.

Time Cap: 32 Min

Video courtesy of OPEX Fitness.

Make sure with the Burpee Box Jumps, your hips and knees are fully open before stepping down off the box.  With the 1:1 work/rest ratio, if I finish a round in 2:45, I will rest 2:45 before I start the next round.  So, have a white board out so you can do the quick math while you rest to figure out how long it took you to do a round and how long until you start the next round.  Goal per round – 3 min or less.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Box height -> 20/14 -> as needed (ELITE:30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side

Pic and info courtesy of The CrossFit Games.

New to CrossFit and not sure what the CrossFit Open is…

What Is the CrossFit Open?

The CrossFit Open is a three-week, worldwide competition that is for anyone and everyone, regardless of fitness level or ability. For some, the Open is a chance to test their fitness and see how much fitter they’ve become over the past year. For others, the Open is about putting themselves out there, showing up, and celebrating fitness and connecting with others in their affiliate and around the world. For a select few, the Open is the first step in qualifying for the CrossFit Games.

When Is It?

The CrossFit Open will take place from Feb. 27-March 17, 2025.

How It Works

Structurally, the Open is a series of three workouts spaced across three weeks. Individuals can do the CrossFit Open workouts from anywhere: their affiliates, at home, in a park, or even on a beach — although you might find yourself eating sand if the workouts call for burpees! The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Open Leaderboard.

For more info, click here.  If you do a search for Affiliates to be under, look for “Joint Strike CrossFit”

Back to today’s programming…

Warmup:

2X:

200M jog with Med Ball

5 MB deadlifts

5 MB squats

5 MB Push Press

10 PVC pass throughs

-then-

Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch

S/S/S:

Hang Snatch

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Last time hitting our Hang Snatches before an Oly 1RM test.  With %s going up a little, make sure your grip does not fail you in the hang.

WOD:

EMOM 14:

Odd Min – 8 Alt DB Snatch (50/35)

Even Min – 12 Wall Balls (20/14)

Video courtesy of OPEX Fitness.

The goal should be to finish each minute’s work in 40 seconds or less.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 Min Per side

Banded OH Shoulder Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged