Latest Wods

Wednesday 240228

For time:

1,000-meter row

400-meter run

750-meter row

400-meter run

500-meter row

400-meter run

250-meter row

400-meter run

Post time to comments.

Scaling:

Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.

Intermediate option:

Same as Rx’d

Beginner option:

For time:

600-meter row

200-meter run

400-meter row

200-meter run

200-meter row

200-meter run

Resources:

Rowing

Running Fundamentals

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Taken by Michael Valentin.

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Tuesday 240227

For load:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 220628.

Scaling:

Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique before adding load.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Shoulder Press

The Push Press

The Push Jerk

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Featured photo:

Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Monday 240226

For time:

30 deadlifts

60 toes-to-bars

30 front squats

♀ 125 lb

♂ 185 lb

Post time to comments.

Scaling:

Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.

Intermediate option:

For time:

30 deadlifts

60 knees-to-armpits

30 front squats

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

20 deadlifts

40 hanging knee raises

20 front squats

♀ 55 lb

♂ 75 lb

Resources:

The Deadlift

The Toes-to-Bar

The Front Squat

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Featured photo:

Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Saturday 240224

21-15-9 reps for time of:

Calorie row

Burpee pull-ups

*Pull-up bar 6 inches from fingertips with arms overhead.

Post time to comments.

Scaling:

Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.

Intermediate option:

21-15-9 reps for time of:

Calorie row

Burpee pull-ups

*Pull-up bar 1 inch from fingertips with arms overhead.

Beginner option:

15-12-9 reps for time of:

Calorie row

Burpee pull-ups

*Pull-up bar between forearm and elbow with arms overhead.

Resources:

Rowing

The Burpee Pull-Up With Greg Amundson

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

Friday 240223

Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

♀ 14-lb ball to 9-foot target

♂ 20-lb ball to 10-foot target

Post rounds completed to comments.

Compare to 210205.

Scaling:

Today’s workout is a repeat from a previous CrossFit Open. If you have completed this workout before, look back and try to beat your score. There are two ways to attack: If you are capable of performing the workout as prescribed, but the volume in each round is going to keep you from moving quickly, perform the workout as prescribed and see how far you can get. Alternatively, scale the movements so you can push yourself to complete at least 2 rounds.

Intermediate option:

Complete as many rounds and reps as possible in 14 minutes of:

7 low-ring transitions

50 wall-ball shots

100 single-unders

♀ 10-lb ball to 9-foot target

♂ 14-lb ball to 10-foot target

Beginner option:

Complete as many rounds and reps as possible in 14 minutes of:

7 push-ups from feet or knees

25 squats or sit-to-stands

50 jumping jacks or lateral steps

Resources:

The Muscle-Up

The Wall-Ball Shot

The Double-Under

From Single-Unders to Double-Unders

Muscle-Up Transition on the Low Rings

The Sit-To-Stand

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Featured photo:

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

Wednesday 240221

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 105 lb

♂ 155 lb

Post time to comments.

Compare to 220922.

Scaling:

The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Intermediate option:

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 75 lb

♂ 115 lb

Beginner option:

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 35 lb

♂ 45 lb

Resources:

The Deadlift

The Hang Power Clean

The Push Jerk

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Featured photo:

Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.

Tuesday 240220

Every 4 minutes for 7 rounds:

200-meter run

Post times for each round to comments.

Compare to 211112.

Scaling:

The rest should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all-out sprint.

Intermediate option:

Same as Rx’d

Beginner option:

Every 4 minutes for 4 rounds:

200-meter run

Resources:

Why You Should Sprint Train

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Featured photo:

Taken by Jessé Motta at CrossFit Target in Guaratinguetá, Brazil.

Monday 240219

Complete as many rounds and reps as possible in 8 minutes of:

25-foot handstand walk

10 kettlebell swings

♀ 53 lb

♂ 70 lb

Post rounds and reps to comments.

Scaling:

Today’s workout is short, but don’t let it fool you — it will get spicy. If you attempt the prescribed handstand walk, allow no more than 45 seconds to complete it. If you want to practice your handstand walk but the distance is too far, reduce to no less than 15 feet. The kettlebell swings should be moderately heavy and unbroken for as many rounds as possible. Can you hold on for 1 round per minute? Maybe more?

Intermediate option:

Complete as many rounds and reps as possible in 8 minutes of:

20 alternating shoulder taps against the wall

10 kettlebell swings

♀ 35 lb

♂ 53 lb

Beginner option:

Complete as many rounds and reps as possible in 8 minutes of:

20 alternating shoulder taps in a plank position

10 Russian kettlebell swings

♀ 18 lb

♂ 26 lb

Resources:

The Handstand Walk

The Kettlebell Swing

CAP Demo: the Russian Kettlebell Swing

"The Kettlebell Swing" by Greg Glassman

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Featured photo:

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

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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Find a gym near you:

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.