Wednesday 230215

Tuesday 210928

Tuesday 210928

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.

Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Intermediate Option:
5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:
3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.

Friday 240412

Friday 240412

Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 230904.

Scaling:
Today’s workout is a classic CrossFit benchmark, originally created for an MMA fighter to simulate the feeling of a 3-round match. Although we are not fighting in this workout, it does pack a punch. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this workout as prescribed.

Intermediate option:
Same as Rx’d

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box
♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 12-inch box

Resources:
The Wall-ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography during Open Workout 21.2 at Whitehart CrossFit in Pulborough, UK.

Wednesday 240403

Wednesday 240403

Complete as many reps as possible in 10 minutes of:

8 ring dips
8 sumo deadlift high pulls
16 double-unders

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
Expect to go around and around the merry-go-round in today’s workout. The rep volume is low, and so is the loading. This should allow you to push the pace for the entire duration of the workout. Advanced athletes should try to maintain unbroken reps for as many sets as possible. Less-experienced athletes should scale the movements to perform a single round in 2 minutes or less. That said, we could see advanced athletes maintaining a single round every minute.

Intermediate option:
Complete as many reps as possible in 10 minutes of:

8 jumping ring dips
8 sumo deadlift high pulls
16 double-unders

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:

8 foot-assisted ring dips
8 sumo deadlift high pulls
16 single-unders

♀ 35 lb
♂ 45 lb

Resources:
The Ring Dip
The Sumo Deadlift High Pull
The Double-under
The Single-under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Saturday 240106

Saturday 240106

8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.

Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees

♀ 35 lb
♂ 45 lb

Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.