Main Site Daily WODs

For time: 20-calorie Echo bike 20 clean and jerks 20-calorie Echo bike ♀ 105 lb ♂ 165 lb Post time to comments. Compare to 221016. Scaling: Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell … [Read more...] about Monday 241104

Every 6 minutes for 5 sets, complete: 800-meter run Compare to similar 240617. Post fastest and slowest times to comments. Scaling: Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. … [Read more...] about Saturday 241102

Complete as many rounds and reps as possible in 10 minutes of: 5 front squats 10 ring dips ♀ 125 lb ♂ 185 lb Post rounds and reps to comments. Scaling: Today’s workout is a weightlifting and gymnastics couplet. Because of the lower repetitions in each set, expect to perform at least 5 rounds. The barbell should come from the ground and the loading should be moderately heavy. … [Read more...] about Friday 241101

For time: 21 chest-to-bar pull-ups 6 wall walks 18 chest-to-bar pull-ups 5 wall walks 15 chest-to-bar pull-ups 4 wall walks 12 chest-to-bar pull-ups 3 wall walks 9 chest-to-bar pull-ups 2 wall walks 6 chest-to-bar pull-ups 1 wall walk 3 chest-to-bar pull-ups Post time to comments. Scaling: Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes … [Read more...] about Wednesday 241030

4 rounds for time of: 500-meter row 50 dumbbell box step-ups ♀ 15-lb dumbbells and 20-inch box ♂ 25-lb dumbbells and 24-inch box Post time to comments. Scaling: Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells … [Read more...] about Tuesday 241029

Bench press 5-5-3-3-3-1-1-1-1 reps Post loads to comments. Compare to 230902. Scaling: Today is a heavy lifting day. Remember that “heavy” is relative to each athlete's physical and psychological tolerances. In other words, heavy is going to be different for each athlete. Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on … [Read more...] about Monday 241028

Nancy 5 rounds for time of: 400-meter run 15 overhead squats ♀ 65 lb ♂ 95 lb Post time to comments. Compare to 230918. Scaling: Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The … [Read more...] about Saturday 241026

5 rounds for time of: 1 rope climb to 15 feet 10 toes-to-bars 1 rope climb to 15 feet 20 alternating dumbbell snatches ♀ 35 lb ♂ 50 lb Post time to comments. Scaling: Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot … [Read more...] about Friday 241025

For time: 1,600-meter run 100 GHD hip extensions Accumulate 2 minutes in a freestanding handstand hold Post time to comments. Scaling: Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of … [Read more...] about Tuesday 241022

Karen For time: 150 wall-ball shots ♀ 14-lb medicine ball to 9-foot target ♂ 20-lb medicine ball to 10-foot target Post time to comments. Compare to 220403. Scaling: This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Consider strategic breaks as a way to keep yourself moving and avoid … [Read more...] about Wednesday 241023