Main Site Daily WODs

Tuesday 240611

For time:

20 wall walks

10 rope climbs to 15 feet, starting from a seated position on the floor

Post time to comments.

Scaling:

Today’s workout is a gymnastics chipper. Move at a sustainable pace. The goal is to manage muscular fatigue and build stamina. Be sure you can perform at least 3 wall walks in a minute before committing to the prescribed version — this means finishing 20 reps in approximately 7 minutes or less. Be sure you can complete at least 1 rope climb per minute. Less-experienced athletes should reduce the reps and range of motion for both movements. Push the pace where you are able, but be prepared to slow down to avoid failure. Work hard and have fun!

Intermediate option:

For time:

12 wall walks

10 rope climbs to 15 feet

Beginner option:

For time:

12 inchworms + 2 push-ups (at the bottom of each inchworm)

20 rope climbs, lying to standing

Resources:

The Wall Walk

The Rope Climb (Wrapping)

The Rope Climb (Basket)

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Featured photo:

Taken by Adam Bow at the North America West Semifinal by West Coast Classic.

Monday 240610

CrossFit Service Cup, Workout 3

Kelly Brown

5 rounds for time:

440-meter row

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 24-inch box, 185-lb barbell, and 14-lb med ball

♂ 30-inch box, 275-lb barbell, and 20-lb med ball

Time cap: 25 minutes

Compare to 201113.

Post times or rounds/reps to comments.

Scaling:

Today's workout is the final 2024 Service Cup workout in honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown who died on Sept. 15, 2020, after a courageous five-year battle with ovarian cancer.

This workout is a grind that rewards a consistent and steady pace. Aim to complete each round in 5 minutes or less. The load of the barbell should allow you to perform at least 3 unbroken deadlifts every time you pick it up. The prescribed load of the medicine ball has been adjusted from the original workout to make it more accessible for the Service Cup. If you are not signed up for the Service Cup, feel free to use the original load for the wall-ball shots (20/30 lb). Work hard and have fun.

Intermediate option:

5 rounds for time:

440-meter row

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-inch box, 95-lb barbell, and 10-lb med ball

♂ 24-inch box, 135-lb barbell, and 14-lb med ball

Beginner option:

3 rounds for time:

440-meter row

10 box step-ups

10 deadlifts

10 wall-ball shots

♀ 12-inch box, 55-lb barbell, and 6-lb med ball

♂ 20-inch box, 75-lb barbell, and 10-lb med ball

Resources:

Rowing

The Box Jump

The Box Step-up

The Deadlift

The Wall-ball Shot

CrossFit Hero and Tribute Workouts

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Featured photo:

Taken by RXdPhotography at CrossFit Shapesmiths in London, England.

Saturday 240608

CrossFit Service Cup, Workout 2

Randy

For time:

75 power snatches

♀ 55 lb

♂ 75 lb

Time cap: 10 minutes

Compare to 240410.

Post time or reps to comments.

Scaling:

Today's workout is the second 2024 Service Cup workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on Feb. 7, 2008.

This is a fast, lightweight barbell-cycling workout similar to the benchmark workout, Isabel. Choose a load that allows you to perform at least 10 unbroken reps every time you pick up the barbell. The load should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete the workout in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:

For time:

50 power snatches

♀ 45 lb

♂ 55 lb

Beginner option:

For time:

40 power snatches

♀ 35 lb

♂ 45 lb

Resources:

The Power Snatch

CrossFit Hero and Tribute Workouts

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Featured photo:

Taken by Jessé Motta at VP CrossFit in São Paulo, Brazil.

Friday 240607

CrossFit Service Cup, Workout 1

Daniel

For time:

50 pull-ups

400-meter run

21 thrusters

800-meter run

21 thrusters

400-meter run

50 pull-ups

♀ 65 lb

♂ 95 lb

Time cap: 20 minutes

Compare to 221221.

Post time or reps to comments.

Scaling:

Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.

This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.

Intermediate option:

For time:

25 pull-ups or jumping pull-ups

400-meter run

15 thrusters

400-meter run

15 thrusters

400-meter run

25 pull-ups or jumping pull-ups

♀ 45 lb

♂ 65 lb

Beginner option:

For time:

25 assisted pull-ups

400-meter run

15 thrusters

400-meter run

15 thrusters

400-meter run

25 assisted pull-ups

♀ 35 lb

♂ 45 lb

Resources:

The Kipping Pull-up

The Thruster

CrossFit Hero and Tribute Workouts

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Wednesday 240605

For time:

Bike 10,000 meters

Post time to comments.

Compare to 180621.

Scaling:

Today we have a long, monostructural workout. Do your best to get out of the gym and ride the bike that has been collecting dust in the back of your garage. If necessary, a stationary bike or other monostructural exercise like rowing or running will work. Newer athletes should reduce the distance to complete the workout in around 20 minutes.

Substitutions:

5,000-meter row or SkiErg

5,000-meter run

Intermediate option:

For time:

Bike 7,500 meters

Beginner option:

As far as possible in 20 minutes of:

Biking

Resources:

Programming Lecture, Movement Modalities

Watch Test 1 From the 2023 CrossFit Games: RIDE

- Men

- Women

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Featured photo:

Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.

Tuesday 240604

Every minute on the minute for 5 minutes complete:

5 clean and jerks (touch and go)

- Rest 1 minute.

- Increase load each minute as you are able.

Every minute on the minute for 5 minutes complete:

3 clean and jerks (touch and go)

- Rest 1 minute.

- Increase load each minute as you are able.

Every minute on the minute for 5 minutes complete:

1 clean and jerk

- Increase load each minute as you are able.

Post heaviest loads for each EMOM to comments.

Scaling:

Today’s effort is meant to challenge your barbell cycling with a heavier load. Increase the load across as many sets as possible, building to your heaviest sets of 5, 3, and 1. The sets of 5 and 3 are meant to be unbroken (touch and go). You will be limited in load based on your technical competence with the clean and jerk. Start light, dial in technique, and increase load as you develop quality movement patterns. Use the remaining time in each minute to rest and/or add load to the barbell.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Clean and Jerk

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Featured photo:

Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.

Monday 240603

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

4 ring muscle-ups

8 back squats

♀ 125 lb

♂ 185 lb

Post total rounds and reps to comments.

Scaling:

Today’s workout is on the shorter side, but advanced athletes will be able to accumulate a good amount of volume. Less-experienced athletes should adjust the movements to perform at least 1 round every 2 minutes. If you are performing the prescribed number of ring muscle-ups, you should be able to complete 4 reps in 1 minute or less. The barbell should be a moderate weight you can move for unbroken reps in each round. Push the pace on the back squats and give yourself as much time as possible for the muscle-ups.

Intermediate option:

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

2 ring muscle-ups

8 back squats

♀ 95 lb

♂ 135 lb

Beginner option:

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

4 low-ring muscle-up transitions

8 back squats

♀ 55 lb

♂ 75 lb

Resources:

The Kipping Muscle-up

The Back Squat

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Featured photo:

Taken by Ruby Wolff at the Oceania Semifinal by Torian Pro.

Saturday 240601

For time:

150 double-unders

125 sit-ups

100 box step-ups

75 deadlifts

50 burpees

25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell

♂ 24-inch box and 115-lb barbell

Post time to comments.

Scaling:

Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.

Intermediate option:

For time:

100 double-unders

90 sit-ups

80 box step-ups

75 deadlifts

50 burpees

25 pike push-ups

♀ 20-inch box and 65-lb barbell

♂ 24-inch box and 95-lb barbell

Beginner option:

For time:

80 single-unders

40 sit-ups

40 box step-ups

40 deadlifts

30 burpees

20 dumbbell shoulder presses

♀ 12-inch box, 55-lb barbell, and 15-lb dumbbells

♂ 20-inch box, 75-lb barbell, and 20-lb dumbbells

Resources:

The Double-under

The AbMat Sit-up

The Box Step-up

The Deadlift

The Burpee

The Strict Handstand Push-up

The Dumbbell Press

One More Weekend of Semifinals Competition!

Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:

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Featured photo:

Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.

Friday 240531

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

7 hang power cleans

7 front squats

♀ 145 lb

♂ 205 lb

Post total rounds and reps to comments.

Scaling:

Moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, however, the goal is to keep marching forward and maintain at least 1 round every 2 minutes.

Intermediate option:

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

7 hang power cleans

7 front squats

♀ 105 lb

♂ 155 lb

Beginner option:

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

7 hang power cleans

7 front squats

♀ 55 lb

♂ 75 lb

Resources:

The Hang Power Clean

The Front Squat

One More Weekend of Semifinals Competition!

Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:

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Featured photo:

Taken by Ruby Wolff at the Oceania Semifinal by Torian Pro.

Wednesday 240529

For time:

42-30-18

Alternating dumbbell snatches

Calorie row

♀ 35 lb

♂ 50 lb

Post time to comments.

Scaling:

Today’s effort is a sprint. Hang on to the dumbbell and push the pace on the rower. How long can you keep the gas pedal on the floor? The load of the dumbbell should allow you to perform at least 15-20 reps unbroken. Advanced athletes should try to go unbroken.

Intermediate option:

For time:

42-30-18

Alternating dumbbell snatches

Calorie row

♀ 20 lb

♂ 35 lb

Beginner option:

For time:

30-20-10

Alternating dumbbell snatches

Calorie row

♀ 10 lb

♂ 15 lb

Resources:

The Dumbbell Power Snatch

Rowing

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Semifinals Are Back!

Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:

Taken by Ginnie Coleman Photography at the North America West Semifinal by West Coast Classic.