Latest Wods

Wednesday 240508

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

50 dumbbell push presses

50 box jumps

50 dumbbell front squats

50 GHD sit-ups

50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box

♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Scaling:

In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.

This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.

The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!

The goal is to be done around the 20-minute mark.

Intermediate option:

For time:

35 dumbbell push presses

35 box jumps

35 dumbbell front squats

35 GHD sit-ups to parallel

35 dumbbell thrusters

♀ 20-lb dumbbells, 20-inch box

♂ 35-lb dumbbells, 24-inch box

Beginner option:

For time:

25 dumbbell push presses

25 box step-ups

25 dumbbell front squats

25 hollow rocks

25 dumbbell thrusters

♀ 10-lb dumbbells, 12-inch box

♂ 15-lb dumbbells, 20-inch box

Resources:

The Dumbbell Push Press

The Dumbbell Front Squat

The Dumbbell Thruster

The Box Jump

The GHD Sit-up

Learn More About Guest Programming

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

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Tuesday 240507

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

800-meter run

30 burpee bar muscle-ups

800-meter run

Post time to comments.

Scaling:

Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.

The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.

The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.

A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.

Intermediate option:

For time:

600-meter run

30 burpee jumping bar muscle-ups

600-meter run

*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:

For time:

400-meter run

20 burpee low-ring muscle-up transitions

400-meter run

*Perform a burpee, and then a single low-ring muscle-up transition.

Resources:

The Burpee

The Kipping Bar Muscle-up

Burpee Bar Muscle-ups With Heber Cannon

Learn More About Guest Programming

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Featured photo:

CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, California

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CrossFit courses and certifications are 
perfect for athletes and trainers seeking to 
improve their health and fitness through 
effective training and nutritional strategies.
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Monday 240506

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For load:

Deadlift 5-5-5-5-5 reps

Finisher:

On a 10-minute clock, build to a heavy Turkish get-up.

Post loads to comments.

Scaling:

Today we’re hitting 5 heavy sets of 5 deadlifts. Allocate a decent amount of time to build up to 80-85% of your 1-rep-max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!

The Turkish get-up is a great tool to build core strength and shoulder stability. The movement will be a great bit of accessory work to finish off a strength-focused day. Complete this movement with a dumbbell, kettlebell, or even a barbell (most challenging).

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Deadlift

What is a Deadlift?

The Dumbbell Turkish Get-up

Learn More About Guest Programming

Find a gym near you:

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Featured photo:

Taken by Anna Bartlet at CrossFit Shapesmiths in London, England.

Saturday 240504

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

21-18-15-12-9-6-3

Kettlebell swings

3-6-9-12-15-18-21

Toes-to-bars

♀ 53 lb

♂ 70 lb

Post time to comments.

Scaling:

This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.

The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.

Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.

Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.

Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.

Intermediate option:

For time:

21-18-15-12-9-6-3

Kettlebell swings

2-4-6-8-10-12-14

Toes-to-bars

♀ 35 lb

♂ 53 lb

Beginner option:

For time:

21-15-9-3

Kettlebell swings

3-9-15-21

Lying leg raises

♀ 26 lb

♂ 35 lb

Resources:

The Kettlebell Swing

The Kipping Toes-to-bar

Learn More About Guest Programming

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Friday 240503

Guest Programmer – Rob Lawson

April 30-May 12, 2024

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:

1 snatch pull

1 hang power snatch

1 overhead squat

Minutes 6-10, use a light weight to complete:

1 snatch pull

1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:

1 snatch pull

1 squat snatch

Post takeaways and loads to comments.

Scaling:

The goal today is to build confidence in the snatch.

Every minute starts with a snatch pull to practice:

- A solid setup position.

- Hips and shoulders rising at the same time.

- Reaching full hip and knee extension before shrugging.

In minutes 1-5, concentrate on full hip extension. We are receiving the barbell high in the power snatch position (as opposed to the squat snatch), and then practicing a deeper receiving position with the overhead squat. The goal is for the skills of this complex to transfer over to the later minutes in this workout.

In minutes 6-10, start from the low hang and try to receive the bar in a squat. We may add a little weight, but stick to the same weight for the full 5 minutes; the opportunity to increase weight will come in the next 10 minutes. Focus on being patient, keeping the chest/shoulders on top of the bar, and jumping before using the arms to pull under.

In minutes 11-20, snatch from the floor. Focus on a sound setup position, and hips and shoulders rising at the same time before accelerating and extending the hips when the bar reaches mid-thigh — patience will be necessary to stay over the bar to reach this position. All the coaching points and practice from the previous work comes together to finish with a full squat snatch.

If you’re moving well, add weight through the last 10 minutes, but the goal is to have no missed lifts. Do not sacrifice form for load.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Snatch

The Hang Power Snatch

The Overhead Squat

Learn More About Guest Programming

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Featured photo:

Level 1 Seminar at The Ranch in Aromas, California.

Wednesday 240501

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

Designated calories on the Echo bike (see below)

9-6-3

Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb

♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:

Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:

For time:

15-12-9

Calorie Echo bike

9-6-3

Sandbag ground-to-shoulders

♀ 70 lb

♂ 100 lb

Beginner option:

For time: 
12-9-6

Calorie Echo bike

7-5-3

Sandbag ground-to-shoulders

♀ 35 lb

♂ 50 lb

Resources:

Annie Sakamoto vs. the Echo Bike

Sandbag Training

Shop: Rogue Echo Bike

Find a gym near you:

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona

Tuesday 240430

Guest Programmer – Rob Lawson

April 30-May 12, 2024

10 rounds for time:

10 handstand push-ups

5 burpee pull-ups*

*Bar 6 inches above fingertips with arms extended overhead.

Post time to comments.

Scaling:

After yesterday, the goal today is to give the legs a rest as we focus on an upper-body push-and-pull couplet.

The handstand push-up volume today is substantial, and even though we have pull-ups to break things up, the burpee element brings in some pushing redundancy which starts to bite in later rounds.

Many will aim to complete a round every minute. For the majority, a great finishing goal is 12-15 minutes.

If needed, pick a modification for the handstand push-ups that allows you to hit the first 4-5 rounds unbroken, and a modification for the burpee pull-ups that allows you to complete 5 in 30-40 seconds each round.

Intermediate option:

10 rounds for time:

6 handstand push-ups

3 burpee pull-ups*

*Bar at the fingertips with arms overhead.

Beginner option:

10 rounds for time:

6 dumbbell shoulder presses

3 burpee jumping pull-ups*

*Bar at the middle of the forearms with arms overhead.

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Resources:

The Kipping Handstand Push-up

The Burpee Pull-up With Greg Amundson

The Dumbbell Press

Learn More About Guest Programming

Monday 240429

Manion

7 rounds for time of:

Run 400 meters

29 back squats

♀ 95 lb

♂ 135 lb

Post time to comments.

Compare to 220429

Scaling:

Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

Intermediate option:

5 rounds for time of:

Run 400 meters

29 back squats

♀ 75 lb

♂ 115 lb

Beginner option:

4 rounds for time of:

Jog 400 meters

29 back squats

♀ 35 lb

♂ 45 lb

Resources:

The Back Squat

If Not Me, Then Who? — Honoring the Legacy of Travis Manion

The Travis Manion Foundation

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Featured photo:

2022 NOBULL CrossFit Games Mock Affiliate

Saturday 240427

For time:

20 shoulder presses

200-meter farmers carry

30 push presses

200-meter farmers carry

40 push jerks

200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells

♂ 135-lb barbell and 50-lb dumbbells

Post time to comments.

Scaling:

Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:

For time:

20 shoulder presses

200-meter farmers carry

30 push presses

200-meter farmers carry

40 push jerks

200-meter farmers carry

♀ 65-lb barbell and 20-lb dumbbells

♂ 95-lb barbell and 35-lb dumbbells

Beginner option:

For time:

10 shoulder presses

100-meter farmers carry

15 push presses

100-meter farmers carry

20 push jerks

100-meter farmers carry

♀ 35-lb barbell and 15-lb dumbbells

♂ 45-lb barbell and 20-lb dumbbells

Resources:

The Shoulder Press

The Dumbbell Farmers Carry

The Push Press

The Push Jerk

Find a gym near you:

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Featured photo:

Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

Friday 240426

5 rounds for time of:

250/300-meter row

10 deadlifts

♀ 155 lb

♂ 225 lb

Scaling:

Today's sprint workout will light up your posterior chain. Push the pace on the rower and challenge yourself to stay unbroken on the deadlifts for as many sets as possible. The loading on the barbell should be moderately heavy and allow you to complete each set of deadlifts in 2 sets or less.

Intermediate option:

5 rounds for time of:

250/300-meter row

10 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

5 rounds for time of:

150/200-meter row

10 deadlifts

♀ 55 lb

♂ 75 lb

Resources:

The Row

The Deadlift

What Is a Deadlift?

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Featured photo:

Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho