Related:

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Scroll for scaling options.

Post total distance rowed to comments.



Related:

• CrossFit WOD 180107 Tips With Rory McKernan

 • Rowing

Related:

5 rounds for time of:

400-meter run

7 L pull-ups

4 clean and jerks

Men: 185 lb.

Women: 125 lb.

Scroll for scaling options.

Post time to comments.



Related:

• CrossFit WOD 180106 Tips With Rory McKernan

 • The Pull-Up (L-Sit)

 • Chad Vaughn, 315-lb. Clean and Jerk

Related:

For time:

10 single-leg squats, alternating

10-yard handstand walk

20 single-leg squats, alternating

20-yard handstand walk

30 single-leg squats, alternating

30-yard handstand walk

40 single-leg squats, alternating

40-yard handstand walk

Scroll for scaling options.

Post time to comments.



Related:

• CrossFit WOD 180104 Tips With Rory McKernan

• The Pistol

• Training the Pistol - Part 1

• Scaling the Pistol With a Box

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Scroll for scaling options.

Post total to comments.

Compare to 170104.



Related:

• CrossFit WOD 180103 Tips With Rory McKernan

• The Back Squat, The Shoulder Press, The Deadlift

• The CrossFit Total

• CrossFit Total With Cary Hair - WOD 120219

Angie

Angie

For time:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Scroll for scaling options.

Post time to comments.

Compare to 160713.



Related:

• CrossFit WOD 180102 Tips With Rory McKernan

• The Kipping Pull-Up, The Push-Up, The AbMat Sit-Up, The Air Squat

• Benchmark Workouts

• CrossFit Problems: “About That Ass Rash …”

Sunday 171231

Weighted chest-to-bar pull-up 1-1-1-1-1 reps

Weighted dip 1-1-1-1-1 reps

Run 1 mile for time

Saturday 171230

Complete as many rounds as possible in 12 minutes of:

155-lb. squat snatch, 1 rep

155-lb. clean and jerks, 3 reps

30 double-unders

Friday 171229

3 rounds for time of:

60 squats

30 knees-to-elbows

30 ring push-ups

The Lyon

The Lyon

5 rounds, each for time of:

165-lb. squat cleans, 7 reps

165-lb. shoulder-to-overheads, 7 reps

7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Tuesday 171226

On a 12-minute clock, 4 rounds of:

1 minute of 1.5-pood kettlebell snatches

1 minute of sit-ups

1 minute of lunges