Main Site Daily WODs

5 rounds for time of: 400-meter run 75 double-unders Post time to comments. Stimulus and Strategy: Today’s workout is a monostructural couplet. Push the pace on the run and try to maintain consistent sets of double-unders. Try to finish each set of double-unders in 2 minutes or less. Advanced athletes should try to maintain unbroken sets. Expect this workout to test your … [Read more...] about Wednesday 251126

Cindy Complete as many rounds and reps as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 air squats Post round and reps to the comments. Compare to 240214. Stimulus and Strategy: Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of … [Read more...] about Tuesday 251125

7 sets, each for load: 1 push jerk + 1 split jerk Post loads to the comments. Stimulus and Strategy: Today’s workout is a heavy day. Remember that heavy is relative to each person. Both the push jerk and the split jerk are technical lifts, so the loading today will be dictated by your proficiency with these movements. For each set, the barbell can be taken out of a rack. … [Read more...] about Monday 251124

3 rounds for time of: 25 deadlifts 800-meter run ♀ 155 lb ♂ 225 lb Compare to 230618. Post time to comments. Stimulus and Strategy: Today’s workout is a longer-effort couplet. The deadlift weight should be moderate, but expect it to feel heavy after the first run. Choose a weight that allows you to complete your reps in 2 minutes or less. If you are looking for a challenge, … [Read more...] about Saturday 251122

Complete as many rounds and reps as possible in 12 minutes of: 10 dumbbell push presses 10 kipping pull-ups 10 burpees 30 double-unders ♀ 35-lb dumbbells ♂ 50-lb dumbbells Post rounds and reps to the comments. Stimulus and Strategy: In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single … [Read more...] about Friday 251121

On a 3-minute clock for 4 rounds: 30 GHD hip extensions 25 GHD sit-ups Max-reps box jumps Rest 2 minutes between rounds. ♀ 24-inch box ♂ 30-inch box Stimulus and Strategy: Today’s workout is a gymnastics triplet. Push through the movements on the GHD, then complete as many box jumps as possible in the remaining time. Reduce the reps and/or complexity of the GHD movements so … [Read more...] about Wednesday 251119

10-8-6-4-2 reps for time of: Power snatches Overhead squats Bar muscle-ups ♀ 125 lb ♂ 185 lb Post time to comments. Stimulus and Strategy: Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try … [Read more...] about Tuesday 251118

5 rounds for time of: 500-meter row 15 bench presses ♀ 95 lb ♂ 135 lb Compare to 230419. Post time to comments. Stimulus and Strategy: Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The … [Read more...] about Monday 251117

3 rounds for time of: 400-meter run 45 AbMat sit-ups 15 kettlebell snatches, right arm 15 kettlebell snatches, left arm 15 lateral burpees over the kettlebell* *Lay the kettlebell on its side for the burpees. ♀ 26-lb kettlebell ♂ 35-lb kettlebell Stimulus and Strategy: Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger … [Read more...] about Saturday 251115

Front squat 3-3-3-3-3 reps Compare to similar 230819. Post loads to comments. Stimulus and Strategy: Today is a heavy day, and as always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. … [Read more...] about Friday 251114