Workout of the Day

Programmed by: Paleoethics

Tuesday, January 31th – 522

RX

Scale as needed

For Time
50 Box Jump Overs (24/20)
35 Hang Power Cleans (95/65)
20 SHSPU
35 Hang Power Cleans (95/65)
50 Box Jump Overs (24/20)

Anywhere

For Time
50 Box jumps
35 Burpee
20 Strict Handstand Push ups
35 Burpee
50 Box jumps


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Tuesday, January 30th – 521

RX

Scale as needed

5RFT
100 Double unders
20 DB Snatch (50/35)

Anywhere

For Time
300 double unders
*6 Burpees every time you break*


Monday, January 29th – 520

RX

Scale as needed

20 Minute AMRAP
20 Cal. Row
20 Wall Balls (20/14)
20 Push Ups

Anywhere

20 Minute AMRAP
400m Run
20 Squats
20 Sit ups


Sunday, January 28th – 519

A post shared by @cfmagnus on

RX

Scale as needed

Teams of Two
20 Minute AMRAP
50 Bench Press (135/95)
50 Strict Pull Ups
* Split reps as needed *

Anywhere

Teams of Two
20 Minute AMRAP
50 Push ups
50 Strict Pull Ups
* Split reps as needed *


Saturday, January 27th – 518

A post shared by Andreia Tarelho (@tarelha) on

RX

Scale as needed

For Time
100 Wallballs
80 Calorie Row
60 DB Snatch
40 Deadlift 245/175

Anywhere

For Time
100 Air squats
800m run
60 Lunges
600m run


Friday, January 26th – 517

A post shared by Running (@runbrands) on

RX

Scale as needed

RUN! For Time
1600m
1 Minute Rest

800m
1 Minute Rest

600m
1 Minute Rest

400m
1 Minute Rest

200m
1 Minute Rest

100m

Anywhere

RUN! For Time
1600m
1 Minute Rest

800m
1 Minute Rest

600m
1 Minute Rest

400m
1 Minute Rest

200m
1 Minute Rest

100m


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Thursday, January 25th – 516

RX

Scale as needed

For Time
50 Strict press (75/55)
*Every break, complete 25 Double unders*

3 Giant Sets
15 Ring Row
15 Kettlebell Push ups
20 Double KB reverse lunge
20 Glute Bridge

Anywhere

For Time
100 Push ups

For Time
30 Glute bridge
1 Minute Side plank Right
1 Minute Side plank left
1 Minute Plank


Wednesday, January 24th – 515

A post shared by Ana Daniela (@anitadn) on

RX

Scale as needed

2 Rounds
400m Row
4 Samson stretch lunges (5 second hold)
8 Spiderman and reach
12 Russian babymakers

3 Rounds
5 Pull ups
15 Abmat sit ups

21-15-9
Kettlebell swings
Box jumps

Anywhere

2 Rounds
400m Jog
4 Samson stretch lunges (5 second hold)
8 Spiderman and reach
12 Russian babymakers

3 Rounds
5 Strict Pull ups
15 Abmat sit ups

21-15-9
Reverse lunge
Box jumps


Tuesday, January 23rd – 514

A post shared by Diane 🌿 (@____diane) on

RX

Scale as needed

3 Sets
0:30 Wall facing handstand hold/Plank hold
0:20 Superman hold
0:20 Side plank (each side)
0:30 Front rack hold

3RFT
10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
50 Double unders

3RFT
100 Double unders
1 minute rest

Anywhere

3 Sets
0:30 Wall facing handstand hold/Plank hold
0:20 Superman hold
0:20 Side plank (each side)
0:30 Front rack hold


Monday, January 22nd – 513

RX

Scale as needed

Warmup
1200m Run

6RFT
6 HSPU
10 Pull ups
20 Air squats

Gymnastics
5×5 Muscle up

Anywhere

Warmup
1200m Run

6RFT
6 HSPU
10 Pull ups
20 Air squats


Sunday, January 21st – 512

RX

Scale as needed

3RFT
400m run
21 sit ups
7 deadlifts 275/205

Anywhere

3RFT
400m run
21 Sit ups
30 Pistol squats


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Saturday, January 20th – 511

A post shared by Janny we (@wejanny) on

RX

Scale as needed

For Time
55 Bar Facing Burpees
34 Overhead Squats/front squats 95/65
21 muscle-ups/ chest to bar pull ups

Anywhere

For Time
100 Burpees for time


Friday, January 19th – 510

RX

Scale as needed

Stregnth
4×8 Push Press

For Time
42 Weighted Air squat
42 Sit up

30 Weighted Air squat
30 Sit up

18 Weighted Air squat
18 Sit up

Anywhere

For Time
42 Weighted Air squat
42 Sit up

30 Weighted Air squat
30 Sit up

18 Weighted Air squat
18 Sit up


Thursday, January 18th – 509

RX

Scale as needed

Stregnth
7×3 Deadlift from a 2’ deficit

4RFT
10 Toes to bar
10 Plate ground to overhead
10 Ring Dips

Anywhere

4RFT
20 Second L-sit hold
15 push ups
10 Ring dips/Bench dips


Wednesday, January 17th – 508

A post shared by Max Halaoui (@iampepitow) on

RX

Scale as needed

Stregnth
Power Clean and Jerk
*Find a heavy double

15 Minute AMRAP
400m run
8 Squat Cleans
12 Burpee over bar

Anywhere

15 Minute AMRAP
800m Run
16 Jumping lunges
16 Burpee


Tuesday, January 16th – 507

A post shared by CrossFit720 (@720crossfit) on

RX

Scale as needed

For Time
100 Double unders
75 air squats
50 Push ups
25 Pull ups

3 Rounds
20 Sit ups
12 Banded Good mornings

Anywhere

For Time
100 Double unders
75 air squats
50 Push ups
25 Pull ups


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Monday, January 15th – 506

RX

Scale as needed

For Time
50 Power Cleans (135/95)
40 Push Jerks (135/95)
30 Walking Lunge (135/95)
20 Sumo Deadlift high pull (135/95)
10 Front squat (135/95)

Anywhere

For Time
50 Pistol Squats
40 Push ups
30 Reverse lunge
20 Burpee
10 Tuck jumps


Sunday, January 14th – 505

A post shared by laurenwalker (@laurenwalker) on

RX

Scale as needed

Stregth
2×4 Strict press
4×6 Push Press

3RFT
400m run
20 DB snatch
15 Toes to bar
10 Burpee

Anywhere

3RFT
400m run
35 Sit ups
30 Second L-sit hold


Saturday, January 13th – 504


RX

Scale as needed

18 Minute EMOM
Minute 1: 15-20 Wallballs
Minute 2: 7 Box jumps 30”/24”
Minute 3: 5 Power Cleans

3 Sets: Core Work
1:00 Plank
1:00 Reverse Plank
0:30 Chin up hold

Anywhere

20 Minute EMOM
Minute 1: 12 Pistol squats
Minute 2: 7 Box jumps 30”/24”
Minute 3: 8 Tuck jumps
Minute 4: 45 Second plank


Friday, January 12th – 503

RX

Scale as needed

3 Sets
Suitcase Deadlift 8
Front rack Step up 8

Deadlift
7×3
This is meant to be a Max effort session so go heavy

Double Unders
2:00 on
1:00 rest
2:00 on

Anywhere


Thursday, January 11th – 502

RX

Scale as needed

“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Anywhere

“Filthy Fifty” on the go
50 Box jumps
50 Jumping pull ups
100 Walking Lunge
50 Laying Leg raises
50 Push ups
50 Back extensions
50 air squats
50 Burpee
50 double unders


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Wednesday, January 10th – 501

RX

Scale as needed

3RFT
30 sit ups
20 kettlebell swings
10 push press

Strength
Work up to a heavy set of 3 split jerks from the floor

Anywhere

3RFT
30 Sit ups
20 Squat jumps
50’ Handstand walk/Bear crawl


Tuesday, January 9th – 500

RX

Scale as needed

Strength
5×5 deadlift

21-15-9
Sumo Deadlift High pulls
Box jumps

Anywhere

3RFT
1000m Run
4 Minute rest


Monday, January 8th – 499

RX

Scale as needed

7 Minute AMRAP
3-3, 6-6, 9-9, 12-12…
Power Snatch
Pull up

3 Set Pump
Max Ring rows
10 DB overhead extensions
25 Band pull aparts

Anywhere

4 Rounds
15 Tuck jumps
10 Handstand push ups
10 Pull ups


Sunday, January 7th – 498

RX

Scale as needed

3RFT
12 Toes to bar
12 Deadlifts (bodyweight)
21 Box jumps

Accessory Work
3x 15 Split squats (each leg)

Anywhere

3RFT
15 Leg raises
20 Box jumps
20 Split squats


Saturday, January 6th – 497

A post shared by André Luiz (@allluz86) on

RX

Scale as needed

25 Minute AMRAP
400m Run

5 Pull ups
10 Push ups
15 Air squats

5 Pull ups
10 Push ups
15 Air squats

5 Pull ups
10 Push ups
15 Air squats

Anywhere

25 Minute AMRAP
400m Run

5 Pull ups
10 Push ups
15 Air squats

5 Pull ups
10 Push ups
15 Air squats

5 Pull ups
10 Push ups
15 Air squats


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Friday, January 5th – 496

RX

Scale as needed

4RFT
21/15 Calorie Bike
18 Wallballs (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Anywhere

4RFT
21 Air squats
18 Single leg toe touches
15 Sit ups
12 Burpee


Thursday, January 4th – 495

RX

Scale as needed

Strength
5×10 Push press

2 Rounds
20 Hollow rocks
20 V-ups
20 Tuck ups
20 Second Hollow hold
Rest 1 Minute

Anywhere

4 Rounds
20 Hollow rocks
20 V-ups
20 Tuck ups
20 Second Hollow hold
Rest 1 Minute


Wednesday, January 3rd – 494

RX

Scale as needed

Every 3 minutes for 30 minutes
12 sit ups
12 push ups
24 double unders

Anywhere

Every 3 minutes for 30 minutes
12 sit ups
12 push ups
24 double unders


Tuesday, January 2nd – 493

RX

Scale as needed

“Hot Death” For Time
1000m Run

10 Clean and jerks 135/95
10 C2B Pull ups
10 Burpees

10 Clean and jerks 135/95
10 C2B Pull ups
10 Burpees

10 Clean and jerks 135/95
10 C2B Pull ups
10 Burpees

500m row/1000m row

Anywhere

For Time
1000m Run

10 Burpee Broad jumps
25 Jumping jacks

10 Burpee Broad jumps
25 Jumping jacks

10 Burpee Broad jumps
25 Jumping jacks

1000m Run


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Monday, January 1st – 492

RX

Scale as needed

Strength
Deadlift 7×3

5RFT
15 wall balls
12 deadlifts 225/155
9 burpee over bar

Anywhere

5RFT
25 Air squats
10 Burpee
5 Handstand push ups


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