Main Site Daily WODs

For time: 1,000-meter row 5 rope climbs to 15 feet 50 strict handstand push-ups 5 rope climbs to 15 feet 1,000-meter row Post time to comments. Scaling: This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on … [Read more...] about Tuesday 240924

In 2 minutes, complete: 1 round of DT: 12 deadlifts 9 hang power cleans 6 shoulder-to-overheads Max Echo-bike calories in remaining time Rest 1 minute between rounds. Complete a total of 5 rounds. ♀ 105 lb ♂ 155 lb Post total bike calories to comments. Scaling: Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. … [Read more...] about Monday 240923

In 4 minutes, complete: 3 devils presses 12/15 Echo-bike calories 3 devils presses In remaining time, complete as many rounds and reps as possible of: 3 ring muscle-ups 5 push-ups 7 air squats Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles. ♀ 35-lb dumbbells ♂ … [Read more...] about Saturday 240921

For time: 50 double-unders 40 wall-ball shots 30 box jump-overs 20 ground-to-overheads 10 burpee pull-ups 20 ground-to-overheads 30 box jump-overs 40 wall-ball shots 50 double-unders ♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell ♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell Post time to comments. Scaling: Today’s … [Read more...] about Friday 240920

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024. Complete as many rounds and reps as possible in 16 minutes of: 400-meter run 6 burpees to a 6-inch target 6 bar muscle-ups 10 dumbbell walking lunges ♀ 35 lb ♂ 50 lb Post round and reps to comments Scaling: Today’s workout is an AMRAP! Focus on being smooth on the burpees, breaking muscle-ups or … [Read more...] about Wednesday 240918

In 3 minutes, complete: 12 dumbbell bench presses 9 back squats 6 alternating dumbbell snatches Max-calorie row in remaining time Rest 90 seconds between rounds for a total of 4 rounds. ♀ 35-lb dumbbells and 115-lb barbell ♂ 50-lb dumbbells and 165-lb barbell Post total calories rowed in comments. Scaling: Today’s workout is interval based. Your score is the total calories … [Read more...] about Tuesday 240917

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024. 20 rounds for time of: 2 power cleans 3 box jumps 4 chest-to-bar pull-ups ♀ 125 lb and 20-inch box ♂ 185 lb and 24-inch box Post time to comments. Scaling: Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each … [Read more...] about Monday 240916

3 rounds for time of: 20 sumo deadlift high pulls 40 GHD sit-ups 120 double-unders ♀ 65 lb ♂ 95 lb Scaling: Today’s workout is a moderate-duration effort and will challenge the integrity of your midline. Your goal should be to keep each round to 5 minutes or less. The loading of the barbell should be light and allow you to perform at least 10 reps every time you pick it up. … [Read more...] about Saturday 240914

Jackie For time: 1,000-meter row 50 thrusters 30 pull-ups ♀ 35 lb ♂ 45 lb Compare to 220808. Post time to comments. Scaling: Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the … [Read more...] about Friday 240913

Hero workout of your choice. Review the list of heroes and honor one with an all-out effort. Post choice of workout and results to comments. Compare to 230911. Scaling: Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a high volume of reps. Consider the movements you have already completed this week and make sure you pick … [Read more...] about Wednesday 240911