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Tommy V For time: 21 thrusters 12 rope climbs to 15 feet 15 thrusters 9 rope climbs to 15 feet 9 thrusters 6 rope climbs to 15 feet ♀ 75 lb ♂ 115 lb Post time to comments. Compare to 220419. Today’s Hero workout honors Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona on Feb. 13, 2008. Scaling: Today’s … [Read more...] about Monday 241007

For time: 100 double-unders 50 GHD sit-ups 25 power cleans 50 GHD sit-ups 100 double-unders ♀ 105 lb ♂ 155 lb Scaling: Today’s workout is a pyramid-style workout with a moderately loaded barbell sandwiched between a few bodyweight movements. The management of the power cleans in this workout should be much different from yesterday's squat snatch workout. Today, the loading … [Read more...] about Saturday 241005

Complete as many reps as possible in 10 minutes of: Squat snatch ♀ Body weight ♂ Body weight Scaling: Today’s workout is all about weightlifting stamina with a moderate-to-heavy barbell. Adjust the loading to maintain at least 3 reps per minute. Do not expect to perform many, if any, touch-and-go reps. Instead, focus on performing singles and managing your rest time between … [Read more...] about Friday 241004

Featured Article: Developing CrossFit Coaches for Lifelong Career and Success Coaching in CrossFit is a continuous journey of growth and development, where success relies on fostering critical thinking, lifelong learning, and giving constructive feedback. Elite coaches like Nicole Christensen exemplify the importance of always evolving, understanding that even with years of … [Read more...] about Thursday 241003

For time: 800-meter run 25 kipping pull-ups 800-meter run 25 strict pull-ups 800-meter run 25 weighted pull-ups ♀ 20 lb ♂ 35 lb Scaling: Today’s workout is a longer endurance- and stamina-based effort. The run distance stays the same and the difficulty of the pull-up increases. For athletes who are capable of performing the variety of these pull-ups but not the volume, … [Read more...] about Wednesday 241002

30-20-10 reps for time of: Single-arm Russian kettlebell swings, right arm Single-arm Russian kettlebell swings, left arm Kettlebell goblet squats ♀ 53 lb ♂ 70 lb Scaling: There is one goal for today's workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the … [Read more...] about Tuesday 241001

Complete as many rounds and reps as possible in 12 minutes of: 10 ring dips 20 box jump-overs ♀ 24-inch box ♂ 30-inch box Scaling: Today’s workout is a classic gymnastics couplet. The kip of the ring dips and the jumping in the box jump-overs is more closely related than you think. Prepare for this combination to get spicy. Scale the difficulty of each movement to be able to … [Read more...] about Monday 240930

7 rounds for time of: 7 hang cleans 7 front squats 7 shoulder-to-overheads 7 bar-facing burpees ♀ 75 lb ♂ 115 lb Post time to comments. Scaling: This is going to be a grind! The goal is to try to complete each set of barbell reps unbroken. Use the burpees as a place to breathe. We suggest stepping back and up, not rushing them so you can hang on to the barbell as soon as you … [Read more...] about Saturday 240928

Every minute on the minute for 15 minutes complete: Minute 1: 20 wall-ball shots Minute 2: 15 box jumps Minute 3: 10 deadlifts. Minute 4: Max ring muscle-ups Minute 5: Rest ♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box ♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box Post total ring … [Read more...] about Friday 240927

Annie With a Twist In 15 minutes: For time: 50-40-30-20-10 Double-unders 25-20-15-10-5 Toes-to-bars *Complete 3 snatches after each round Then, in the remaining time, work up to a heavy snatch. ♀ 95 lb ♂ 135 lb Post time and load in comments. Scaling: Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent … [Read more...] about Wednesday 240925