Sunday 100704

Thursday 220804

Thursday 220804

Bike to Work
For time:

75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

If you have a bike and a 3-mile course, great. If not, choose a stationary bike and complete the whole workout inside.

Post time to comments.

Scaling:
This is a long workout with large sets of toes-to-bars and pull-ups. If either takes you more than 5 minutes, reduce the reps and move on.

Intermediate Option:
For time:
50 toes-to-bars
3.5-mile bike
50 chest-to-bar pull-ups
3.5-mile bike

Beginner Option:
For time:
35 hanging knee raises
2.5-mile bike
35 assisted pull-ups
2.5-mile bike

Wednesday 240313

Wednesday 240313

5 rounds each for time of:
800/1,000-meter standing bike
*Rest 2 minutes between efforts.

Post each time to comments.

Scaling:
Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.

Intermediate option:
Same as Rx’d

Beginner option:
5 rounds each for time:
600/750-meter standing bike
*Rest 2 minutes between efforts.

Resources:
Air Bike Setup
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Sunday 210523

Sunday 210523

21-18-15-12-9-6-3 reps for time of:

Triple-unders
Echo Bike (calories)

Post time to comments.
Compare to 180416.

Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

Sunday 221016

Sunday 221016

For time:

20-cal. bike
20 clean and jerks
20-cal. bike

♀ 105 lb ♂ 165 lb

Post time to comments.
Compare to 161212.

Scaling:
Reduce the load in order to complete the weightlifting portion of this workout with quick sets and minimal rest.

Intermediate Option:
For time:
20-cal. bike
20 clean and jerks
20-cal. bike

♀ 95 lb ♂ 135 lb

Beginner Option:
For time:
20-cal. bike
20 clean and jerks
20-cal. bike

♀ 35 lb ♂ 45 lb