Workout of the Day Thurs Feb 10th 2022

Register for the CrossFit Games Open! First workout comes out on Thursday Feb 24th. 3 weeks to test your fitness and represent our box!


One of my all time favorite pieces of all time for upper body!
A.) 2 Rounds:
Min. 1) Max Bench Press 185/95
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press 185/95
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press 185/95
Min. 8) 200m Run
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press 185/95
Min. 11) 60 Double Unders
Min. 12) Max Pull-Ups

*Round 2 is Chin-Ups (underhand)

*Seems more complicated than it actually is. It’s just switching out running and double unders, but I have to write it out so it makes sense.

*I want the bench to be HARD so keep that in mind if you modify. Looking for only about 5 reps each time. Anything more than that and you’re gunna wind up doing WAY too many in total.

*ADV is strict pull-ups

B.) 10min. to get as far as possible…
Russian KB Swings 70/53

Let me tell you how HUMBLED you are about to get by some push-ups 😉

Also, don’t worry about finishing, this is just a little complimentary piece because we have some time left. Anything you get done here is just a bonus 🙂


6 Days of Christmas. Second Edition to Monday 🙂

Goes like this…
200m row…
4 DB Deadlifts + 200m Row
6 DB Power Cleans  + 4 DB Deadlifts + 200m Row
…all the way to 12 Cal Assault Bike and back down to the row. Like the way you sing “12 days of Xmas.”

Weights are:
45lb DBs for Men
30lb DBs for Women

15min. to finish…
200m Row
4 Burpee DB Deadlifts
6 DB Power Cleans
8 Alt. DB Snatches
10 Toes-To-Bar
12 Cal Bike
14 Air Squats

*If you happen to finish before the 15min. mark, you can stop early, but I do not think anyone will.
Rest 5min. and do it in reverse 🙂
15min. to complete it backwards…
14 Air Squats
12 Cal Bike
10 Toes-To-Bar
8 Alt. DB Snatches
6 DB Power Cleans
4 Burpee DB Deadlifts
200m Row

*If you happen to finish before the 15min. mark, you can stop early, but I do not think anyone will.

Daily D:


Full Body Aesthetics Day 4:

Week 1 of 8
Double Progression Movement (RPE: 9-10)
Single Leg Deadlift (3 x 8 )

Your goal is 3 sets of 8 reps on each leg with the heaviest weight possible.

Rest 2-3min. between sets.

You will be following the “double progression” template for this lift. Read more on this at the bottom of the page.

Accessory Movements (RPE: 7-8)
8-10 Flat DB Bench Press
Rest 2min. Repeat For 3 Total Sets.

2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 2min. Repeat For 3 Total Sets.

5min. of Single DB Upright Rows
– Pick a weight that you can consistently do for 5-7 reps per arm NONSTOP! You can not put it down for the entire 5min!
– Personally, I do this with 35lbs and it’s tough!

10-12 Pause Single DB Skull Crushers
– Pause for 1 full second at the bottom on each  rep
Rest 90sec. Repeat For 3 Total Sets.

3 sets of Single DB “21’s.”
– 7 reps in all 3 positions
Rest 90sec. Repeat For 3 Total Sets.

10-15 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets

ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed  above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)

How Double Progression Works

The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….

How to read “RPE”
RPE means “rate of perceived excursion.” It’s measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Categories: WOD