Wednesday 180530

10 rounds, each for time, of:

200-m row

Rest 90 seconds

Scroll for scaling options.

Post times for each sprint to comments.



Related:

• CrossFit WOD 180530 Tips With Rory McKernan

• Rowing

Monday 180528

Hero Workout of your choice.

Review the list of 193 heroes and honor one with an all-out effort.

Sunday 180527

Regionals Event 6

For time:

4 rope climbs

16 thrusters

3 rope climbs

12 thrusters

2 rope climbs

8 thrusters

Men: 15-ft. rope, 155 lb.

Women: 15-ft. rope, 105 lb.

Scroll for scaling options.

Post time to comments.



Related:

• CrossFit WOD 180527 Tips With Rory McKernan

• The J-Hook Rope Climb

Linda

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-body-weight deadlift

Body-weight bench press

¾-body-weight clean

Set up three bars and storm through for time.

Scroll for scaling options.

Thursday 180524

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 bar muscle-ups

10 dumbbell hang squat snatches, right arm

5 bar muscle-ups

Men: 55-lb. dumbbell

Women: 40-lb. dumbbell

Scroll for scaling options.

Post time to comments.

Compare to 151228.



Related:

• CrossFit WOD 180524 Tips With Rory McKernan

• The Bar Muscle-Up With Boz

• The Dumbbell Hang Snatch

Wednesday 180523

3 rounds of:

1 minute of sumo deadlift high pulls

1 minute of GHD sit-ups

1 minute of push presses

1 minute of GHD sit-ups

Rest 1 minute

Men: 95 lb.

Women: 65 lb.

Scroll for scaling options.

Post reps completed to comments.



Related:

• CrossFit WOD 180523 Tips With Rory McKernan

• Midline Stabilization: The GHD Sit-Up

Tuesday 180522

Clean and jerk 1-1-1-1-1-1-1 reps

Scroll for scaling options.

Post loads to comments.

Compare to 171203.



Related:

• CrossFit WOD 180522 Tips With Rory McKernan

• Chad Vaughn, 315-lb. Clean and Jerk

Sunday 180520

Regionals Event 5

For time:

50 handstand push-ups

50 toes-to-bars

50-cal. bike

50 dumbbell box step-overs

50-ft. right-arm dumbbell overhead lunge

50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box

Women: 50-lb. dumbbells, 20-in. box

Scroll for scaling options.

Post time to comments.



Related:

• CrossFit WOD 180520 Tips With Rory McKernan

• Scaling the Handstand Push-Up (Pike Push-Ups)

• The Dumbbell Overhead Lunge

Saturday 180519

Regionals Event 4

For time:

2 rounds of:

     10 snatches, 175 / 125 lb.

     12 burpees

Then, 2 rounds of:

     10 snatches, 115 / 75 lb.

     12 burpees

Scroll for scaling options.

Post time to comments.



Related:

• CrossFit WOD 180519 Tips With Rory McKernan

• The Power Snatch

• The Burpee

Friday 180518

Triple 3

For time:

3,000-m row

300 double-unders

3-mile run

Scroll for scaling options.

Post time completed to comments.

Compare to 140724.



Related:

• CrossFit WOD 180518 Tips With Rory McKernan

• You and Mat Fraser Vs. Linda and Triple 3