
WELCOME TO THE
CrossFit 259
WORKOUT OF THE DAY
1.27.23
CrossFit Games Open 12.4 12-minute AMRAP of:150 Wall-Ball Shots, 20# / 14#90 Double-Unders30 Muscle-ups
1.26.23
For Time (Teams of 2)6 sets (each/1:1)100ft Dumbbell Farmer Carry (70s/50s)6 High Box Jumps (36″/30″)
1.25.23
For Time100/80 Calorie Assault Bike (Or 80/65 Calorie Echo Bike)*Every minute on the minute (Including 0:00) perform 5 Burpee to Plate (10lb Hi-Temp)*
1.23.23
For Time500-400-300-200-100mRow50-40-30-20-10Air Squats*Female Distance: 400-320-240-160-80
1.20.23
CrossFit Games Open 11.2 15 Min AMRAP9 Deadlifts, (155/100)12 Push-ups15 Box Jumps, (24″/ 20″)
1.19.23
For Time (Teams of 2)120 GHD Sit-ups12 Rope Climbs (Or 40 Strict Pull Ups)240 Wall Balls (20/14)(10’/9′)
1.18.23
7:00 Max Distance Row-1:00 rest-7:00 Max Distance Bike-1:00 rest-7:00 Max Distance Run (or Ski)
1.17.23
For Time 15-12-9Dumbbell Thruster (50s/35s)Dumbbell Box Step ups (50s/35s)(24″/20″)20/16 Cal Assault Bike Or 16/14 Cal Echo Bike
1.13.23
Crossfit Games Open 19.3 200-ft. dumbbell overhead lunge 50lb/35lb50 dumbbell box step-ups 24in/20in50 strict handstand push-ups200-ft. handstand walk
1.12.23
For Time (Teams of 2)5 sets (each/1:1)50 Double Unders10 Front Squats (135/95)5 Power Cleans (135/95)
1.11.23
For Time 50/40 Cal Row40 GHD Sit-ups30 Burpee Box Get Overs (30″/24″)40 GHD Sit-ups50/40 Cal Row
1.10.23
For Time:10-9-8-7-6-5-4-3-2-1Sumo Deadlift High Pull (95/65)15 Wall Balls (20/14)
1.9.23
20 min AMRAP21/16 Cal Assault Bike,16/14 Cal Echo Bike15 Shoulder Press (75/55)9 Strict Pull-ups
1.6.23
CrossFit Games Open 11.1 and 14.1 10-Minute AMRAP of:30 Double-Unders15 Power Snatches, 75# / 55#
1.4.23
16 min AMRAP 16 Alternating Dumbbell Snatch (50/35)16 GHD Sit-ups16 Box Jump Overs (20″)
12.28.22
20 min clock 5 rounds of: 2 min work/ 2 min rest 2 rope climbs 10/7 cal bike Max Farmer Carry in remaining time, 25
12.27.22
Amrap 12 3 Thrusters 95/65 3 HSPU 6 Thrusters 95/65 6 HSPU 9 Thrusters 9 HSPUs 12 Thrusters 12 HSPUs …cont. in this manner, adding
12.23.22
12 Days of Christmas (Partner WOD) 1-Wall Walks 2-Pistols 3-Burpees 4-Pull ups 5- Med Ball Cleans (20/14) 6-T2B 7- Weighted Sit ups (20/14) 8-DB Weighted
12.21.22
Partner WOD (for max reps) 3:00 work/ :15 transition *One partner is always working Tire Flips GHDSU Rope Climbs KBS (24 kg/16 kg) DB Clean
12.20.22
10 AMRAP 10 Deadlift (95/65) 8 Hang Clean (95/65) 6 Push Press (95/65) 4 Overhead Lunges (95/65)
12.19.22
Every 6 mins for 24 mins (each round for time) 30 Double Unders 15 Pull Ups 30 Double Unders 10 C2B Pull Ups 30 Double
12.16.22
Partner Workout 35 Minute AMRAP 100 Wallballs (20/14) (10’/9′) 800m Run Total (Alt 200m/400m) 60 Deadlift (185/125) 40 Alt DB Snatch (50/35) 20 Alt SA
12.14.22
For Time: 30 GHDSU 20 Hang Clean and Jerk (115/75) 100 Double Unders 20 Burpee Box Jump Overs (24/20) 15 Hang Clean and Jerk (135/95)
12.13.22
24 Minute EMOM: 1. 20 KBS (53/35) 2. 15 Toes to Bar 3. 10 Thruster (95/65) 4. 200m Run 5. Rest
12.12.22
5 Rounds on a 3 minute clock: 10 Snatch (95/65) 10 Bar Facing Burpees Max Calories on Bike in remaining time Rest 1 minute between
12.9.22
16 min Partner AMRAP Partner 1 4 Burpees 8 Pull ups 12 Pistols Partner 2 Shuttle sprints 25 ft Switch when 12 pistols have been
12.8.22
15 minute E3MOM Build to a Heavy of: 4 Hang Power Snatch 3 OHS 2 Hang Squat Snatch 1 Behind the neck Snatch Grip Thruster
12.6.22
15 minute AMRAP 50 Russian KBS 70/53 40 Sit ups 30 Front Squats 95/65 20 Cal Bike 10 Wall Walks
12.2.22
5 RFT 36 DUs 12 Thrusters (75/55) 1 Rope Climb* (15′) *Each Rope Climb begins in the seated position. Feet cannot touch the ground during
11.30.22
For Time 200m Run 40 Box Jumps (24″/20″) 40 Sit-ups 200m Run 30 Box Jumps 30 Sit-ups 200m Run 20 Box Jumps 20 Sit-ups 200m
11.25.22
Partner WOD (Teams of 2) For Time 100 Power Snatches (115/75) *one barbell, one partner working at a time.
11.23.22
Nate AMRAP in 20 minutes2 Muscle-Ups4 Handstand Push-Ups8 Kettlebell Swings (32kg/24kg)
11.17.22
Partner WOD (Teams of 2)20 min AMRAPP1: Max Cal RowP2: 10 DB Lunges (35s/20s)15 GHDSUs *partners switch after each round of lunges and sit-ups is
11.11.22
“Partner Chad” For Time1000 Step-ups on a 20″ Box (45#/35# rucksack or vest)Perform with a partner in teams of 2.
11.4.22
5 Sets: 1 min Max Reps Shoulder Press 1 min Max Reps Strict Muscle-ups 2 min Rest *Athlete chooses load for shoulder press.
11.2.22
For Time 100 Alternating Pistols 50 Thrusters (115/75) 25 Hang Power Snatches (115/75)
11.1.22
30 min AMRAP (Partner WOD) Max Distance Row *One partner works at a time, switch as needed.
10.31.22
For Time 50 Air Squats 27 Ring Dips 50 Air Squats 21 Ring Dips 50 Air Squats 15 Ring Dips 50 Air Squats 9 Ring
10.24.22
12 min AMRAP2 Rope Climbs (15′)10 Deadlifts (185/125)4 Rope Climbs (15′)10 Deadlifts (185/125)6 Rope Climbs (15′)10 Deadlifts (185/125)… *continue adding 2 reps to the RC
10.21.22
For Time50 T2B400m Run30 DB Deadlifts (50s/35s)20 DB Hang Power Cleans10 DB Push Press *use 2 DBs
10.17.22
Every 5 mins for 5 Rounds (25 min)15/12 Cal Bike12 Hang Power Cleans (135/95)15 Lat. Burpees over bar12 Alt. Front Rack Rev. Lunges (135/95)
10.14.22
5 RFT:30 L-Sit Hold:30 High Plank Hold:30 Chin Over Bar Hold:30 High Plank Hold
10.13.22
Partner WOD3 RFT1000m/800m Row*Partners split the distance 50/50, after each round, teams perform 2 DUs for each stroke taken.
10.7.22
12 min AMRAP50 Box Jumps (24″/20″)50 Pull-ups50 Overhead Squats (95/65)50 Wall Ball (20/14 to a 10’/9′ target)50/35 Cal Bike
10.6.22
5 Sets for Load: 3 Power Cleans6 Alternating Front Rack Reverse Lunges *complete the complex touch and go, unbroken
10.5.22
Partner WOD (Teams of 2)20 min AMRAP800m Run (together)10 Rope Climbs (15′) *partners run together and split total reps on RCs
10.3.22
4 Rounds for Reps1 min Cal Row1 min Sit-ups1 min DB Box Step-overs (50s/35s on a 20″ box) *use 2 DBs for the step-overs
9.30.22
For Time60 DUs30 DB Power Cleans (50s/35s)48 DUs24 DB Power Cleans36 DUs18 DB Power Cleans24 DUs12 DB Power Cleans12 DUs6 DB Power Cleans
9.28.22
5 min AMRAP12 T2B12 Squat Snatches (75/55) 2 min Rest 5 min AMRAP9 T2B9 Squat Snatches (95/65) 2 min Rest 5 min AMRAP6 T2B6 Squat
9.22.22
5 RFT20 Box Jumps (24″/20″)16 Single KB Lunges (32kg/24kg)12 C2B Pull-ups *Athlete must step down from the top of the box each rep.
9.21.22
“Grace” 30 Clean and Jerks (135/95) For Time or “Isabel” 30 Snatches (135/95) For Time
9.19.22
For Time12 Front Squats (155/105)24/17 Cal Row9 Front Squats18/13 Cal Row6 Front Squats12/8/ Cal Row9 Front Squats18/13 Cal Row12 Front Squats24/17 Cal Row
9.13.22
3 Rounds for Reps2 min Max Pull-ups1 min Rest2 min Max Shoulder Press (95/65)1 min Rest2 min Max Cal Row1 min Rest *record all 9