Main Site Daily WODs

For total reps: Tabata pull-ups Tabata box jump-overs Tabata push-ups Tabata calories on the Echo bike ♀ 20-inch box ♂ 24-inch box Post total reps to comments. Scaling: Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of … [Read more...] about Monday 241021

Complete as many reps as possible in 12 minutes of: 3 burpees to a 6-inch target 3 GHD sit-ups 6 burpees to a 6-inch target 6 GHD sit-ups 9 burpees to a 6-inch target 9 GHD sit-ups … Continue to add 3 reps to each exercise until time expires. Post total reps to comments. Scaling: Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few … [Read more...] about Saturday 241019

For time: 9 deadlifts 15 front squats 21 clean and jerks ♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk ♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk Post time to comments. Scaling: Today’s workout is a play on Wednesday’s with a reverse rep scheme, but still a heavy sprint effort. Expect today’s workout to be slightly longer in terms of time … [Read more...] about Friday 241018

Pit Stop For time: 21 deadlifts 15 hang power cleans 9 front squats ♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat ♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat Post time to comments. Scaling: Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang … [Read more...] about Wednesday 241016

Task-Priority Nate 10 rounds for time of: 2 ring muscle-ups 4 handstand push-ups 8 kettlebell swings ♀ 53 lb ♂ 70 lb Post time to comments. Compare to 221018. Scaling: Today’s workout is a take on a classic CrossFit Hero workout Nate. Typically, you are trying to complete as many rounds and reps as possible in 20 minutes. Some might say the clock saves you. However, today … [Read more...] about Tuesday 241015

For time: 1,000-meter row 800-meter run 500-meter row 400-meter run 250-meter row 200-meter run Post time to comments. Scaling: Today’s workout is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. … [Read more...] about Monday 241014

3 rounds for time of: 50 push-ups 50-meter front-rack walking lunge ♀ 75 lb ♂ 115 lb Scaling: Today’s workout is a grind. The effort is all about completing one more rep and one more step forward. A single round should be completed in 7 minutes or less. Scale the number of push-ups per round if you can not perform 12-14 reps per minute. The loading of the barbell should be … [Read more...] about Saturday 241012

Every 1 minute, complete: 1 wall walk 3 deadlifts 5 toes-to-bars Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure. ♀ 125 lb ♂ 185 lb Scaling: Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can … [Read more...] about Friday 241011

For time: 40 ground-to-overheads with a ruck 1,600-meter ruck 30 ground-to-overheads with a ruck 1,600-meter ruck 20 ground-to-overheads with a ruck 1,600-meter ruck ♀ 35 lb ♂ 45 lb Post time to comments. Compare to 240415. Scaling: Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 reps unbroken of the … [Read more...] about Wednesday 241009

5 rounds, each for time, of: 400/500-meter row Rest 3 minutes between efforts. Post times to the comments. Compare to 200819. Scaling: Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 … [Read more...] about Tuesday 241008