WODs
Workout of The Day
Discover how our ever-changing workouts in Birmingham, AL keep you engaged, challenged, and never bored!
MonumentFit - Fri, Feb 28
CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 35-lb (15-kg) dumbbell
M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here
CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP - Rounds and Reps)
As many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell*
3 dumbbell clean-to-overheads*
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
F: 20-lb (10-kg) dumbbell
M: 35-lb (15-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ click here
Olympic/Strength Work (Checkmark)
1. Power snatch
EMOM 4m: 5 reps, tng, heaviest able
2. Overhead squat
EMOM 4m: 5 reps (from floor), heaviest able
Bonus/Mobility work (Checkmark)
MOBILITY
1. Light loaded scap circles, 30s each direction each arm
2. Hero stretch, accumulate 2 minutes
3. Rounded dog flow, 90s
MonumentFit - Thu, Feb 27
Bench Press
Bench Press
5-5-3-3-2-2
Metcon (AMRAP - Rounds and Reps)
3 rounds, each round 4:00/2:00r
25 kb swings 53/35
10 plate getups 45/25
5 ring dips
start where you left off each round
L1: modified kb weight, modified plate weight
L2: 35/26, 25/15
Rx+: 70/53
Mobility (Checkmark)
1. Down dog, 60s
2. Seated middle split, 30s each side + 30s middle
MonumentFit - Tue, Feb 25
Front Squat
Front Squat
E2m x 4: 3 reps, building
Then 10m for 3-3-3-3, heaviest able
Metcon (AMRAP - Rounds and Reps)
9m AMRAP
7 hang squat cleans 115/75
40 double unders
L1: 65/45, 40 singles
L2: 95/65. 40 du/su or 60 singles
Rx+: 135/95
Bonus/Mobility Work (Checkmark)
1. 3 sets
10-20s suppinated grip pull-up isometric hang
right into
10 hand supported db rows, heaviest able
rest 2:00
MOBILITY
1. Calf roll- foam or barbell roll, 90s each leg
2. Forearm Rock - 90s
SweatFit (No Measure)
Station 1: Strength and Conditioning
12 db floor press, R
12 db floor press, L
15 db crush grip bent over row
12 alternating db hang cleans
Station 2: Object holds and shuttle sprints
6x down and back shuttle sprint, 25’
30s heavy object hold (goblet db or kb or sandbag)
8 dball slams
Station 3: Cardio
75/60 calories bike ski or row
- AMRAP medball weighted situps with remaining time
Sprint 1: Russian twists
Sprint 2: wall ball 20/14
Sprint 3 (for time, 2m cap): 30 burpees
MonumentFit - Mon, Feb 24
Metcon (Time)
2 rounds
Row 40/32 calories
40 lateral burpees 20 push-ups
- Then 2 rounds
Bike 40/32 20
pull-ups 30
deadlifts 135/95
L1: 95/65, 30 burpees
L2: 115/75
Rx+: 155/105, hand-release push-ups
SweatFit (No Measure)
Station 1: Strength and Conditioning
10 alternating devils presses 50/35
12 goblet squats
14 turkish situps 45/25
Station 2: Sled sprints and hamstring walks
Empty sled sprint down
4 burpees Empty sled sprint back
6 hamstring walkouts
Station 3: Cardio
75/60 calorie assault bike or row
- AMRAP 10 plate curls + 10 plate presses
Sprint 1: wall sit
Sprint 2: glute bridge marches
Sprint 3 (for time, 2m cap): 30 burpees
Olympic/Strength Work (Checkmark)
Each week will have 3 days a week of additional lifting programming that works in complement to the class programming. It will be focused on building strength, and skewed more towards olympic lifting based on the class programming for the week/cycle
1. Snatch
E2m x 3 : 3 hang power snatch, light-medium
EMOM x 5: 2 snatch balances, pause 5s in bottom, medium-heavy
2. E2m x 5: 5-10 hardest able strict pull-ups + 55-10 ring dips
Bonus/Mobility Work (Checkmark)
Extra work that will be mobility/movement focused will be posted each day moving forward. Similar to the strength work, it will be complementary to the programming for the week/cycle.
1. Frog Stretch: 90-120s
MonumentFit - Sat, Feb 22
MonumentFit - Sat, Feb 22 Low Bar Back Squat
Low bar back squat
5-5-5-5, then 1-1-1, all heavy
Bonus/Mobility Work (Checkmark)
1. 3 sets
10-20s suppinated grip pull-up isometric hang
right into
10 hand supported db rows, heaviest able
rest 2:00
MOBILITY
1. Calf roll- foam or barbell roll, 90s each leg
2. Forearm Rock - 90s
SweatFit (No Measure)
Station 1: Strength and Conditioning
12 db floor press, R
12 db floor press, L
Metcon (AMRAP - Rounds and Reps)
10m AMRAP
20 alternating db snatches 50/35
40 double unders
L1: modified db weight, single unders
L2: modified db weight, 2x singles
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Contact Info
(800) 478-6020
support@daxko.com
600 University Park Place, Suite 500
Birmingham, AL, 35824
Hours
Mon, Tue,
Wed, Fri 5:30 am - 7:30 pm
Thursday 6:00 am - 8:00 pm
Saturday 6:30 am - 12:00 pm
Sunday 8:00 am - 12:00 pm
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