Saturday 240217

For time:

5 overhead squats

400-meter run

10 overhead squats

400-meter run

15 overhead squats

400-meter run

20 overhead squats

400-meter run

25 overhead squats

400-meter run

♀ 145/125/95/75/65 lb

♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:

Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:

For time:

5 overhead squats

400-meter run

10 overhead squats

400-meter run

15 overhead squats

400-meter run

20 overhead squats

400-meter run

25 overhead squats

400-meter run

♀ 105/95/75/65/55 lb

♂ 155/135/115/95/75 lb

Beginner option:

For time:

2 overhead squats

200-meter run

4 overhead squats

200-meter run

6 overhead squats

200-meter run

8 overhead squats

200-meter run

10 overhead squats

200-meter run

♀ 35 lb

♂ 45 lb

Resources:

The Overhead Squat

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Friday 240216

21-15-9 reps for time of:

Dumbbell burpee deadlifts

Box jump-overs

♀ 35-lb dumbbells/20-inch box

♂ 50-lb dumbbells/24-inch box

Post time to comments.

Scaling:

Today’s workout is fast. The load of the dumbbells should allow you to keep moving. Stay consistent on the box jump-overs and consider stepping down as a way to manage heart rate.

Intermediate option:

21-15-9 reps for time of:

Dumbbell burpee deadlifts

Box jump-overs

♀ 20-lb dumbbells/20-inch box

♂ 35-lb dumbbells/24-inch box

Beginner option:

15-12-9 reps for time of:

Dumbbell burpee deadlifts

Box step-overs

♀ 10-lb dumbbells/12-inch box

♂ 15-lb dumbbells/20-inch box

Resources:

CAP Demo: Box Jump-Overs

CAP Demo: Box Step-Overs

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

Wednesday 240214

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 220927.

Scaling:

Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 assisted push-ups

9 squats

Resources:

The Pull-Up

The Push-Up

The Air Squat

The Ring Row

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Featured photo:

Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Tuesday 240213

3 sets for total time:

Row 2,000 meters

Rest 4:00 between efforts.

Post fastest and slowest times to comments.

Scaling:

If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.

Intermediate option:

3 sets for total time:

Row 1,600 meters

Rest 4:00 between efforts.

Beginner option:

3 sets for total time:

Row 1,000 meters

Rest 4:00 between efforts.

Resources:

Rowing

Rowing: Body Position

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

Monday 240212

For load:

Snatch 1-1-1-1-1-1-1

Post loads to comments.

Compare to 221220.

Scaling:

Focus on maintaining excellent technique for every set. If you have a previous max load for this lift, use today as an opportunity to attempt a new PR. Only add load if you are able to maintain consistently sound mechanics.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

Snatch 3-3-2-2-2-1-1

Resources:

The Snatch

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Featured photo:

Taken by Michael Patrick Studio at CrossFit Endeavor in Hilliard, Ohio.

Saturday 240210

For time:

40 kettlebell swings

40 knees-to-elbows

800-meter run

30 kettlebell swings

30 knees-to-elbows

800-meter run

20 kettlebell swings

20 knees-to-elbows

800-meter run

10 kettlebell swings

10 knees-to-elbows

♀ 35 lb

♂ 53 lb

Post time to comments.

Scaling:

Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:

For time:

40 kettlebell swings

40 knees-to-armpits

800-meter run

30 kettlebell swings

30 knees-to-armpits

800-meter run

20 kettlebell swings

20 knees-to-armpits

800-meter run

10 kettlebell swings

10 knees-to-armpits

♀ 26 lb

♂ 35 lb

Beginner option:

For time:

30 kettlebell swings

30 hanging knee raises

600-meter run

20 kettlebell swings

20 hanging knee raises

600-meter run

10 kettlebell swings

10 hanging knee raises

♀ 18 lb

♂ 26 lb

Resources:

The Kettlebell Swing

The Strict Knees-to-Elbows

Knees-to-Elbows Tip

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Featured photo:

Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.

Friday 240209

For time:

15-12-9 reps of:

Back squats

30-24-18 reps of:

Ring dips

♀ 155 lb

♂ 225 lb

Post time to comments.

Scaling:

Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps.

Intermediate option:

For time:

15-12-9 reps of:

Back squats

15-12-9 reps of:

Ring dips

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

15-12-9 reps of:

Back squats

15-12-9

Jumping ring dips

♀ 55 lb

♂ 75 lb

Resources:

The Back Squat

The Ring Dip

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Featured photo:

Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

Wednesday 240207

For reps:

3 minutes of freestanding shoulder taps in a handstand

3 minutes of legless rope climbs (15 feet)

2 minutes of freestanding shoulder taps in a handstand

2 minutes of legless rope climbs

1 minute of freestanding shoulder taps in a handstand

1 minute of legless rope climbs

Post reps to comments.

Scaling:

Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:

For reps:

3 minutes of shoulder taps in a handstand against the wall

3 minutes of rope climbs (15 feet)

2 minutes of shoulder taps in a handstand against the wall

2 minutes of rope climbs

1 minute of shoulder taps in a handstand against the wall

1 minute of rope climbs

Beginner option:

For reps:

3 minutes of shoulder taps in a pike position on the floor

3 minutes of pull-to-stands

2 minutes of shoulder taps in a pike position on the floor

2 minutes of pull-to-stands

1 minute of shoulder taps in a pike position on the floor

1 minute of pull-to-stands

Resources:

The Freestanding Handstand

The Legless Rope Climb

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Master the Movement: Handstands

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Featured photo:

Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Tuesday 240206

Christine

3 rounds for time of:

500-meter row

12 bodyweight deadlifts

21 box jumps

♀ 20 in

♂ 20 in

Post time to comments.

Compare to 221117.

Scaling:

Today’s workout is a classic CrossFit benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce the deadlift load to a weight that can be completed in 2 sets or less while maintaining good technique.

Intermediate option:

3 rounds for time of:

500-meter row

12 deadlifts

21 box jumps

♀ 20 in, 105 lb

♂ 20 in, 155 lb

Beginner option:

3 rounds for time of:

400-meter row

9 deadlifts

15 box jumps

♀ 12 in, 55 lb

♂ 12 in, 75 lb

Resources:

Rowing

The Deadlift

The Box Jump

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Featured photo:

Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Monday 240205

For load:

1-1-1-1-1

Clean and jerk

Post heaviest load to comments.

Compare to 230427.

Scaling:

Look back to your last 1-rep-max clean and jerk. Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should increase the repetitions of the clean and jerk and focus on practicing consistent mechanics for each rep at submaximal loads.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

5-5-5-5-5

Clean and jerk

Resources:

The Clean and Jerk

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Featured photo:

Taken by Johany Jutras at CrossFit Soul in Miami, Florida.