Tuesday 180130

7 rounds for time of:

14 dumbbell deadlifts

14 alternating dumbbell shoulder presses

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

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Post time to comments.



Related:

• CrossFit WOD 180130 Tips With Rory McKernan

• Read:  Dumbbells 

Sunday 180128

21-15-9 reps for time of:

Snatches

Box jumps

Men: 115 lb., 24-in. box

Women: 75 lb., 20-in. box

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Post time to comments.



Related:

• CrossFit WOD 180128 Tips With Rory McKernan

• The Power Snatch

• The Box Jump

Saturday 180127

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

15 push-ups

20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

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Post rounds completed to comments.



Related:

• CrossFit WOD 180127 Tips With Rory McKernan

• The Kipping Chest-to-Bar Pull-Up

• The Push-Up

• The Pistol

Friday 180126

Back squat 3-3-3-3-3 reps

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Post loads to comments.

Compare to 170817.



Related:

• CrossFit WOD 180126 Tips With Rory McKernan

• The Back Squat

Wednesday 180124

2 rounds for time of:

Run 1 mile

100 sit-ups

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Post time to comments.



Related:

• CrossFit WOD 180124 Tips With Rory McKernan

• The Sit-Up

• Warm-up With Chris Hinshaw

Tuesday 180123

12-9-6 reps for time of:

Hang squat cleans

Burpee bar muscle-ups

Men: 165 lb.

Women: 115 lb.

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Post time to comments.



Related:

• CrossFit WOD 180123 Tips With Rory McKernan

• The Hang Clean

Monday 180122

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

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Post loads to comments.

Compare to 160203.



Related:

• CrossFit WOD 180122 Tips With Rory McKernan

• Read: The Deadlift

• The Deadlift

Saturday 180120

3 rounds for time of:

21-cal. row

12 handstand push-ups

3 rope climbs, 15-ft. rope

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Post time to comments.



Related:

• CrossFit WOD 180120 Tips With Rory McKernan

• The Kipping Handstand Push-Up

18.Zero

18.Zero

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

Scroll to see scaling options.

Post time to comments.



Related:

• CrossFit WOD 180119 Tips With Tia-Clair Toomey

• The Dumbbell Power Snatch

Thursday 180118

21-15-9 reps for time of:

Push presses

Power cleans

Men: 135 lb.

Women: 95 lb.

Scroll for scaling options.

Post time to comments.



Related:

• CrossFit WOD 180118 Tips With Rory McKernan

• The Push Press

• The Power Clean