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Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.


MONTAG 17.02.2025


WORKOUT

RX

For time:

400-m run

30 box jump-overs (51/61 cm)

400-m run

30 toes-to-bars

400-m run

30 double-DB thrusters (10/15 kg)


*If box jump-overs are not an option, substitute with box jumps.


SKILL/STRENGTH WORK

Post-workout

Accumulate:

30 DB renegade rows



DIENSTAG 18.02.2025


WORKOUT

RX

For time:

100 AbMat sit-ups

50 overhead squats (47/70 kg)


SKILL/STRENGTH WORK

Pre-workout

EMOM 10:

Build to a heavy complex:

1 snatch grip deadlift

1 snatch pull

1 snatch

1 overhead squat



MITTWOCH 19.02.2025


WORKOUT - BENCHMARK

RX

For time:

2,000-m row



SKILL/STRENGTH WORK

Post-workout

2 sets:

1:00 plank hold

50 Russian twists



DONNERSTAG 20.02.2025


WORKOUT

RX

For time:

50 hang power snatches (29/43 kg)

50 push presses

50 sumo deadlift high pulls

50 front squats




FREITAG 21.02.2025


WORKOUT - BENCHMARK

GRACE

RX

For time:

30 clean and jerks (43/61 kg)


SKILL/STRENGTH WORK

Post-workout

On an 8:00 clock:

Build to a heavy 3-rep power clean



SAMSTAG 22.02.2025


STRENGTH:

For load:

Back squat

5-5-5-5-5+


SKILL:

5 sets:

0:30 5-8 T2B variation

0:30 5-8 Pull-up variation

0:15 L-Sit hold

1:15 Rest


WORKOUT:

RX

For time with a partner:

20 synchronized burpees

20 rope climbs (4.6/4.6 m)

20 synchronized burpees

20 wall walks

20 synchronized burpees

20 muscle-ups

– Share the rope climbs, wall walks, and muscle-ups as needed.



SONNTAG 23.02.2025


FREE GYM!

Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Thursday, Feb. 27.


MONTAG 10.02.2025


WORKOUT

RX

3 x AMRAP 4:

3 rounds:

15 KB swings (16/24 kg)

30 double-unders

Then…

Max-reps walking lunges

– Rest 1:00 between AMRAPs.


SKILL/STRENGTH WORK

Pre-workout

EMOM 8:

:15 triple/double-under practice



DIENSTAG 11.02.2025


WORKOUT - HEAVY DAY

RX

Every 2:00 for 10 rounds for load:

10 box jumps (51/61 cm)

3 hang squat cleans

– Step down from the box.



MITTWOCH 12.02.2025


WORKOUT

RX

3 rounds for time:

400-m run*

21 sumo deadlift high pulls (29/43 kg)


*If running is not an option, substitute with row/ski for the same distance.


SKILL/STRENGTH WORK

Pre-workout

EMOM 5:

3-5 sumo deadlift high pulls



DONNERSTAG 13.02.2025


WORKOUT

RX

AMRAP 15:

3-6-9-12.. etc.

Pull-ups

Bar-facing burpees

Push jerks (38/52 kg)



FREITAG 14.02.2025


WORKOUT

RX

7-6-5-4-3-2-1 reps for time of:

Bar muscle-ups

– Row 150 m after each round.*


*If rowing is not an option, substitute with skiing for the same distance.


SKILL/STRENGTH WORK

Post-workout

3 sets:

10-20 weighted sit-ups



SAMSTAG 15.02.2025


STRENGTH:

For load:

3-3-3-3-3

Front squat


SKILL:

EMOM 8:

0:15 double unders practice


WORKOUT:

RX

3 rounds for time with a partner:

50 KB sumo deadlift high pulls (16/24 kg)

40 toes-to-bars

30 handstand push-ups

– One partner works at a time; share work as desired.



SONNTAG 16.02.2025


FREE GYM!

Welcome to February! This month, we prepare for the 2025 CrossFit Open, which kicks off with Open Workout 25.1 on Sunday 02.03.2025!



MONTAG 03.02.2025


WORKOUT

RX

5 rounds for time:

750-m row/ski

30 sit-ups

15 handstand push-ups



DIENSTAG 04.02.2025


WORKOUT

RX

10 rounds for time:

3 power cleans (52/75 kg)

15 wall-ball shots (6/9 kg) (2.7/3 m)



MITTWOCH 05.02.2025


WORKOUT

RX

AMRAP 7:

5 overhead lunges (34/52 kg)

7 KB swings (24/32 kg)

7/9-cal row/ski


SKILL/STRENGTH WORK

Post-workout

EMOM 8:

2 heaving snatch balances

– Use a weight that you can strict press behind the neck.



DONNERSTAG 06.02.2025


WORKOUT

RX

For time:

400-m run

15 box jump-overs (61/76 cm)

30 pull-ups

800-m run

30 pull-ups

15 box jump-overs (61/76 cm)

400-m run


*If box jump-overs are not an option, do box jumps instead.

*If running is not an option, substitute with row/ski for the same distance.


SKILL/STRENGTH WORK

Post-workout

Accumulate:

50 banded good mornings and 1:00 of plank hold in as few sets as possible



FREITAG 07.02.2025


WORKOUT - HEAVY DAY

RX

For load:

Bench press

3-2-2-1-1-1


SKILL/STRENGTH WORK

Post-workout

8 sets:

:10 L-sit holds

:20 rest



SAMSTAG 08.02.2025


STRENGTH:

For load:

5 sets:

10 back squats

– Rest 2:00-3:00 between sets.


SKILL:

EMOM 10:

2-4 bar muscle-ups/C2B/pull-ups


WORKOUT:

RX

For time with a partner:

300-cal row/ski

– One partner works at a time.

– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.



SONNTAG 09.02.2025


FREE GYM!

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