Workout of the Day Thurs Feb 17th 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!

2nd Chance Nutrition Challenge!
-6 Weeks
-Grocery Lists and Meal Plans
-Individualized macros
-Weekly Accountability & Check in’s


A.) Swoly Swole Superset:
Bench Press
5-6 Heavy Bench Press
Superset with;
10-12 Incline Seal Rows
Rest 2min. Repeat For 3 Total Working Sets.

Incline Seal Rows:

B.) For Time:
500m Row or 400m Run or 0.7 Mile Bike
40 Push-Ups
30 Hang Power Cleans (95/65lb.)
20 Wall Balls (30/20lb.)
30 Hang Power Cleans (95/65lb.)
40 Push-Ups
500m Row or 400m Run or 0.7 Mile Bike

Time CAP: 16min.

ADV is 115lb. for men and 75lb. for women


No rest between sections! Accumulator style! So a new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?
For Time:

10 Pull-Ups

20 Wall Balls (20/14lb.)
10 Pull-Ups

30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

50 Front Rack Lunges (75/55lb bar)
40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

60 Cals of Choice
50 Front Rack Lunges (75/55lb bar)
40 Push-Ups
30 Double Unders
20 Wall Balls (20/14lb.)
10 Pull-Ups

Daily D:


Full Body Aesthetics Week 2 Day 11:

Double Progression Movement (RPE: 9-10)
Full details on how to follow this at the bottom of the page.
Single Leg Deadlift (3 x 8 )

Your goal is always to keep shooting for the HEAVIEST 3 sets of 8 reps on each leg!

Rest 2-3min. between sets.

**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week
*** Some of you may be able to do 10% more than last week, just because it’s a new movement for many of you.

Accessory Movements (RPE: 7-8)
Max Effort Set of Decline Weighted Push-Ups
Rest 90sec. Repeat For 4 Total Sets.
*The video shows bodyweight. If you can do more than 25 reps, throw a plate on your back. 10-25lbs. is usually all you need.

2 Rounds: (8min. Total)
1min. of Max Strict Pull-Ups
1min. of REST
1min. of Max Chin-Ups (underhand grip)
1min. of Rest

10-12 Landmine Bent Over Lateral Raises
Rest 90sec. Repeat For 3 Total Sets.
*You may be strong enough to add weight

10-12 Reverse Grip Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
*Notice the hand position in the video. If for any reason you can not perform this movement, a regular grip is fine.

10-12 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.

8-10 Barbell Ab Rollouts
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