Friday 250228
Open Workout 25.1
Complete as many rounds and reps as possible in 15 minutes of:
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.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.
Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.
Resources:
[Burpee Over the Dumbbell]
The Dumbbell Hang Clean and Push Jerk
The Walking Lunge
CrossFit Open Workout 25.1 Tips
Saturday 240824
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
7/10-calorie Assault bike
Rest
At 12:00
5 rounds each:
30 wall-ball shots
♀ 14 lb
♂ 20 lb
Post time to comments.
Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.
The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.
Intermediate option:
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
5/8-calorie Assault bike
Rest
At 12:00
5 rounds each:
20 wall-ball shots
♀ 14 lb
♂ 20 lb
Beginner option:
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
20-second effort on Assault bike
Rest
At 12:00
5 rounds each:
10 wall-ball shots
♀ 6 lb
♂ 10 lb
Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot
Find a gym near you:
View the CrossFit map
Monday 240812
5 rounds for total reps:
On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 205 lb
♂ 275 lb
Post reps to comments.
Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.
Intermediate option:
5 rounds for total reps:
On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 135 lb
♂ 205 lb
Beginner option:
5 rounds for total reps:
On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 65 lb
♂ 95 lb
Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.
Resources:
The Rogue Echo Bike
The Deadlift
Find a gym near you:
View the CrossFit map
Monday 180129
Rest Day
"The Startling Link Between Sugar and Alzheimer's," The Atlantic.
Post thoughts to comments.
Wednesday 171025
Rest Day
"Americans Are Retiring Later, Dying Sooner and Sicker In-Between," Bloomberg Business.
Post thoughts to comments.
Saturday 171021
Rest Day
"NHS provokes fury with indefinite surgery ban for smokers and obese," The Telegraph.
Post thoughts to comments.
Sunday 110904
Front squat 3-3-3-3-3 reps
Connor Martin: 295-305-310(x2)-280-305lbs.
James Hobart: 245-275-285-295(x2)-300lbs.
Candice Ruiz: 155-165-175-185-195lbs.
Matt Ross (age 15): 115-145-165-200-205lbs.
Post loads to comments.
Compare to 110104.
"CrossFit Rowing Trainer Course: Damper Setting" with Angela Hart, CrossFit Journal preview video [wmv] [mov]
Ben Wiley on Fight Gone Bad 6 - video [wmv] [mov]
James Hobart on today's WOD - video [wmv] [mov]
"Whoever is careless with the truth in small matters cannot be trusted with important matters."
- Albert Einstein
Thursday 110901
Weighted pull-ups 3-3-3-3-3 reps
Dave Lipson 105-115-135-145-155(x2)lbs at 205lb BW.
Post loads and body weight to comments.
"Sterling's Story Part 3: A New Beginning", CrossFit Journal preview video [wmv] [mov]
Katie Fairman on Fight Gone Bad 6 - video [wmv] [mov]
Dave Lipson on today's WOD - video [wmv] [mov]
"Lessons From The Great" by Paul Johnson, Forbes.
Friday 110225
Back Squat 3-3-3-3-3 reps
Rob Orlando 405-425-445-465-485(x2)lbs.
Tim Burke 275-315-365-405-415lbs.
Blair Morrison 335-355-375-395-405lbs.
Mike Burke 250-300-350-375-385lbs.
Candice Ruiz 185-205-215-225-235lbs.
Post loads to comments.
Compare to 101220.
"Change" with Greg Glassman on the 2011 CrossFit Games, CrossFit Journal preview video [wmv] [mov]
"CrossFit Kids: Memory and Learning" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]
Rob Orlando on today's WOD - video [wmv] [mov]
"Virtuosity" by Callie Oettinger, Steven Pressfield Online.
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