Workout of the Day Wed Feb 16th 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!


A.) Deadlift / Weighted Planks (Double Progression Week 5)
6-8 Reps Deadlift
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

Just like the previous weeks, your goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME.  So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far.

NOTE: 3 x 6 x 95 means 3 sets for 6 reps 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 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….

B.) 3 min on 1 min off Alternating AMRAPs
*Bigger classes start on different AMRAPs
3min. AMRAP:
6 Cal Bike or 7 Cal Row or 100m Run
6 Front Rack Lunges (95/65lb.)

3min. AMRAP:
6 KB Deadlifts (70/53s)
6 Front Squats (95/65lb.)

3min. AMRAP:
6 Cal Bike or 7 Cal Row or 100m Run
6 Front Rack Lunges (95/65lbs.)

3min. AMRAP:
6 KB Deadlifts (70/53s)
6 Front Squats (95/65lb.)

1min. Rest After Each Section.

 This is a super fun one with A LOT of bootywork! Enjoy! And go HARD on those 3min. bouts!

Booty Crew:

A.) 20 min:

Find the heaviest 15 rep Hip Thrust (3 sec pause at the top)
Superset with max reps Banded Abductions

B.) 4 sets:

10-15e Bulgarian Split Squats
10-15e Weighted Pistols
10 Pulse the rep number Side Lying Plate Abductions
Max reps Banded Lat Pull Downs
Max reps DB or Barbell Upright Rows

*Pulse the rep number means we do 1 rep and 1 pulse then the second rep and 2 pulses then the third rep and 3 pulses…so on til rep 10 and 10 pulses.


Today is going to be an extra long grinder with an emphasis on glutes and abs. I would definitely expect to be a little sore tomorrow.. Butt in the best way possible 😉
8min. Running Clock…
500m Row
400m Run
25 DB Deadlifts 70/50s
Max “Abs” in remaining time

Rest 2min. Repeat 4 times total

*Round 1 “Abs”: Sit-Ups
*Round 2 “Abs”: Seated Knee Tucks
*Round 3 “Abs”: DB Russian Twists 35/20lb.
*Round 4 “Abs”: Plank Hold

Make sure both sides of the DBs touch ground on each side! I want that extra range of motion! #BootyWerk

On the seated Knee Tucks, you may add weight like this:

Daily D:

We have a super fun upper body burner today 🙂
5min. AMRAP:
21 Sit-Ups
15 DB Floor Press (50/35s+)
9 Pull-Ups

Rest 90sec. Repeat For 3 Total Rounds.

– Anchor your feet in your DBs for the Sit-Ups
– Weight is 50/35 or more if you choose
5min. AMRAP:
Renegade Rows

*Complete 5 reps on the right side and then 5 reps on the left side nonstop, until the time is up. Try and rest as little as possible

Full Body Aesthetics Week 2 Day 10:


Categories: WOD