Main Site Daily WODs

For time: 1 round of: 30 push jerks 15 ring dips 3 rope climbs to 15 feet Then, 2 rounds of: 20 push jerks 10 ring dips 2 rope climbs to 15 feet Then, 3 rounds of: 10 push jerks 5 ring dips 1 rope climb to 15 feet ♀ 75 lb ♂ 115 lb Scaling: In today’s workout, be sure to pay attention to the scheme of each triplet. Rounds are increasing and reps are decreasing throughout … [Read more...] about Tuesday 240910

Every 3 minutes for 7 sets: 5 squat snatches 15 bar-facing burpees ♀ 125 lb ♂ 185 lb Post fastest and slowest time to comments. Scaling: Today’s workout is meant to be sprint efforts. The loading of the squat snatch is meant to be on the heavier side. This will force most athletes to perform 5 fast singles in each set. Push the pace on the burpees and finish as quickly as … [Read more...] about Monday 240909

5 rounds for time of: 400-meter run 1,600-meter Echo bike Post time to comments. Scaling: Today’s workout is a longer endurance-based effort. Push to complete a single round in 6 minutes or less. If you expect this workout to take you longer than 30 minutes, scale the distance of both the run and bike. Intermediate option: Same as Rx’d. Beginner option: 3 rounds for time … [Read more...] about Saturday 240907

Diane 21-15-9 reps for time of: Deadlifts Handstand push-ups ♀ 155 lb ♂ 225 lb Compare to 200602. 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. The load on the barbell is meant to be moderately … [Read more...] about Friday 240906

Complete as many reps as possible in 5 minutes of: Shuttle runs Complete as many reps as possible in 5 minutes of: Burpee bar muscle-ups Complete as many reps as possible in 5 minutes of: Shuttle runs 1 shuttle run = 25 feet down and 25 feet back Post reps to comments. Scaling: Today’s workout is a bit of a gut check and a test of your willingness to keep moving. Expect … [Read more...] about Wednesday 240904

For time: 25 hang power cleans 50 front squats 25 hang power cleans ♀ 115 lb ♂ 165 lb Post time to comments. Scaling: Today’s workout is a pyramid-style chipper with a moderately heavy load. Aim to complete the cleans in at least sets of 5 reps and expect the front squats to be a grind. In both movements, hang on for one more rep than you think you can. Focus on keeping the … [Read more...] about Tuesday 240903

For time: 200-meter row 30-second plank hold 400-meter row 1-minute plank hold 600-meter row 1.5-minute plank hold 800-meter row 2-minute plank hold 1,000-meter row 2.5-minute plank hold Post time to comments. Scaling: Today’s workout is an increasing ladder of rowing and plank holds. Expect the plank holds to be much more challenging after rowing. Your goal should be to push … [Read more...] about Monday 240902

Complete as many rounds and reps as possible in 20 minutes of: 3 wall walks 6 thrusters 18 burpees over the barbell ♀ 125 lb ♂ 185 lb Post rounds and reps to comments Scaling: This will be a grind. The total volume of this workout will challenge the best of us. The technical portion of the wall walks and thrusters will become a challenge as the fatigue settles in. The goal … [Read more...] about Saturday 240831

Weighted strict muscle-up 1-1-1 reps Then, For time: 30 ring muscle-ups *Every time you break, perform 10 box jumps. ♀ 24 inches ♂ 30 inches Post loads and time to comments. Scaling: Today, the goal is to see how much weight you can hold with your legs, using a medicine ball or on a weight belt around your waist, while performing a strict muscle-up. If you cannot perform a … [Read more...] about Friday 240830

Rest day Featured Article Training at a CrossFit affiliate is an ideal scenario. Here, we have all the necessary equipment and a built-in community of friends, supporters, and coaches dedicated to our success. But even if we go to a great affiliate, that doesn’t mean we need to forgo our own gym. With a workout area at home, we can work on the many movements included in … [Read more...] about Thursday 240829