Saturday 180203

For time:

30 muscle-ups

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Compare to 110401.



Related:

• CrossFit WOD 180203 Tips With Rory McKernan

• The Muscle-Up

• Read: The Muscle-Up

• Read: Next-Level Coaching: Muscle-Ups

Thursday 180201

Complete as many rounds as possible in 20 minutes of:

25 burpees

15 body-weight back squats

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Post rounds completed to comments.

Compare to 091122.



Related:

• CrossFit WOD 180201 Tips With Rory McKernan

• The Burpee

• The Back Squat

Wednesday 180131

For time:

30 overhead walking lunges

30 knees-to-elbows

30 sit-ups

30-cal. row

30 sit-ups

30 knees-to-elbows

30 overhead walking lunges

Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

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Related:

• CrossFit WOD 180131 Tips With Rory McKernan

• Read: Warm and Happy

• The Sit-Up

• Rowing

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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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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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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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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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