Month: February 2026

Skill

15 minutes of rope climb practice

Spend some time going over rope climb technique with your coach. If you’re ready for it, try a few rope climbs going as high as you can comfortably go keeping your descent in mind as well.

Workout of the Day

for time

20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

time cap: 12 minutes

We’ll be throwing in the CrossFit Open workouts on Saturdays for the next three weeks if they make sense for the class. Don’t expect to finish this workout, but give this one a go and see how far you can get in 12 minutes!

standard: 16/12 lb. to 10/9′ target, 20/20″
rx and sport: 20/14 lb. to 10/9′ target, 24/20″

SWEAT

AMRAP in 8 minutes
8/6 calorie assault bike
12/10 calorie row
rest 2 minutes
AMRAP in 8 minutes
8 burpees
20 ring rows
rest 2 minutes
AMRAP in 8 minutes
20 russian twists
60 drag rope singles or 12 drag rope double unders

We’ll work our way through 3 different AMRAP’S today. If we’ve got a big class we’ll switch up the order to share rowers and bikes and rings.

Skill

Deadlift
1-1-1-1-1

Use some time today to work up to a heavy single deadlift. Warm-up to moderately challending tarting weight for your first rep. Remember to keep your back flat and drive through your heels on every pull. Take plenty of rest between these heavy attempts.

Workout of the Day

Every 5 minutes for 15 minutes
400m run
30 sit ups
max reps of push-ups

Run 400m at 0:00, 5:00 and 10:00 when you return complete 30 sit-ups and then as many push-ups as possible in your remaining time.

standard, rx, sport: as written

Skill

12x30s
Straight set of toe-to-bar

Spend a few minutes today working on the toe-to-bar skill. We’ll use a 30-second timer to work through twelve rounds. Ideally, you’ll be working for only a portion of each interval on a single set, and then you’ll spend the remaining time resting. If kipping toe-to-bar is new to you, then this is a perfect opportunity to work on the skill. Practice swinging between hollow and arch before generating some and then progressively raise the knees then feet up towards the bar across a few reps.

Workout of the Day

AMRAP in 20 minutes
200m run
50 double unders
10 power cleans

For the double unders, feel free to scale the volume to a number that you can achieve in less than a minute or do singles and periodically insert a double under attempt throughout the set.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb

Skill

EMOM for 10 minutes
1 slow pull squat clean + squat clean

Our skillwork today will be working on the first pull in the squat clean. That is the portion of the lift where bar rises from the floor to above the knees. Focus on keeping your back flat and your hips and shoulders rising together, prior to opening up the hips and catching the bar in a full squat. Perform your second rep at full speed but focus on the same points in your second lift.

Workout of the Day

for time
27-21-15-9
kettlebell swing
push press

We’re pairing two classic pushing and pulling movements together for this four round couplet. Do your best to move quickly through this workout. We start with large set sizes so break them up early and often so you can keep the intensity up through the final rounds.

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb

Skill

EMOM for 12 minutes
[odd] 40 second max effort row
[even] rest

Spend a few minutes working on your rowing technique today. We’ll partner up and grab a rower for 6 individual sprints at a 1:2 work rest ratio. Do your best to work on efficient rowing technique in the catch, drive and recovery. You’ll have 40 seconds to row all out and 20 seconds to transition so remember to do your partner a fabor and open your foot straps nice and wide when you get out.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
12 lateral burpees
then
max reps of front rack walking lunges

Today’s workout has six periods of work, each two minutes long, with one minute rest. During each round, you’ll start with 12 burpees, jumping or stepping over your bar. Immediately after you complete your 12 burpees, pick up your barbell and knock out as many front rack walking lunge steps as you can in the remaining time. In the end, your score will be the total number of lunges you complete across all six rounds.

standard: 95/65 lb
rx: 115/85 lb
sp: 135/95 lb

Skill

Front Squat
2-2-2-2-2

Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

AMRAP in 12 minutes
12 alternating dumbbell snatch
6 pull-ups

When choosing a dumbbell for today’s workout, pick a weight that’s light enough that allows you to do large sets unbroken. Break up the reps as you need to under fatigue but we don’t want a weight so heavy that you have to perform singles. When it comes to pull ups, use a band or rings to scale if needed.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb

Workout of the Day

15 rounds of 30 seconds at each station
push ups
wall ball shots
rest

Spend some time before the workout starts going over scaling options for push ups to find the best option for you. Working from your knees or on a box are great choices but make sure to always check in to see if you’re ready to move to a more difficult option. Choose a wall ball you are comfortable with so that you can work through a good portion of each 30 second work period.

standard: 16/12 lb.
rx and sport: 20/14 lb.

STRENGTH

4-5 rounds not for time
3 deadlifts
7-10 weighted side step ups L
7-10 weighted side step ups R
3 deadlifts (building)
rest 2+ minutes between rounds

Upper body accessory
3-5 rounds not for time
5-5-4-4-3-3-2-2-1-1
ring rows “2 ways”
immediately into 20 gorilla rows
rest 2+ minutes between rounds

Workout of the Day

8 Rounds of 2 minutes to complete
40 double unders
then
max reps clean & jerks

rest 1 minute between rounds

You’ll have eight opportunities to complete as many clean and jerks as possible in this interval workout. Each round starts with a buy-in of 40 double unders. Scale your double unders by reducing the volume such that you can finish your attempts with at least a minute to do clean and jerks.

standard: 115/85 lb
rx: 155/105 lb
sport:185/135 lb

SWEAT

5 minutes at each station:
50 hand release push ups
max reps box jumps
rest 1 minute
50 kettlebell sumo deadlifts 24/16 kg
max reps bike cals
rest 1 minute
50 jumping lunges
max reps shuttle runs
rest 1 minute
25 box jumps
max hand release push ups
rest 1 minute
25/20 bike cals
max kettlebell sumo deadlifts
rest 1 minute
25 shuttle runs
max jumping lunges

Skill

10 rounds of 15 seconds on 45 seconds off
assault bike calories

This short interval means we’re going fast! Try to get as close to all out as you can during each work period and then do your best to recover during your 45 seconds off.

Workout of the Day

AMRAP in 15 minutes
21 toes to bar
12 burpee box step overs

Spend some time going over toes to bar before the workout starts to decide on the best scaling option for yourself. You’ll want to make sure to choose something that allows you to keep moving through the toes to bar reps even when fatigued. We’ll be stepping up and over our boxes today to complete each burpee so choose a height here that feels manageable!

standard: knees to chest, 20/20″
rx/sport: 24/20″

Sklll

EMOM for 10 Minutes
1 power clean + 3 front squats

We’ll spend 10 minutes today working up to a heavy front squat complex by working from the floor and starting with a power clean. If you’ve really dialed in your squat the power clean should be the limiting factor. Remember to reset your hands and feet if needed after the power clean to set your self up for a successful set of squats.

Workout of the Day

6 Rounds of 1 minute at each station
row for calories
two-arm dumbbell push press
rest

Today’s workout has us working in partners in order to share rowers and possibly the dumbbells as well. When it comes to choosing your dumbbell weight remember that we’re working with a pair of them so the difficultly level will increase significantly on an already difficult movement. Use a pair light enough that you can work through the minute in large sets!

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb