Main Site Daily WODs

7 rounds for time of: 7 single-dumbbell devil’s presses 100-meter single-dumbbell carry ♀ 35 lb ♂ 50 lb Post time to comments Scaling: The goal of today is to keep moving. This is grunt work with a low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes. Intermediate option: 7 rounds for time of: 7 … [Read more...] about Wednesday 240828

Back squat 1-1-1-1-1-1-1 reps Goal is 85% and above on every set Rest 3 to 4 minutes between sets. Post loads to comments. Scaling: The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, … [Read more...] about Tuesday 240827

30-25-20-15-10 reps for time of: Double-under crossovers Toes-to-bars Post times to comments. Scaling: This is a twist on the classic CrossFit benchmark Annie. The idea is to increase the difficulty of the rope skill and mix it with a more advanced gymnastics movement. It is expected that you will trip more with the double-under crossovers than with the standard double-under. … [Read more...] about Monday 240826

With a partner, on a running clock, for time: At 0:00 10 rounds each: 7/10-calorie Assault bike Rest At 12:00 5 rounds each: 30 wall-ball shots ♀ 14 lb ♂ 20 lb Post time to comments. Scaling: The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust … [Read more...] about Saturday 240824

Muscle snatch 1-1-1 reps Snatch balance 1-1-1-1 reps Squat snatch 1-1-1-1-1 reps Post loads to comments. Scaling: The goal of this session is to use the muscle snatch and snatch balance to build confidence with a heavier load and get ready to PR your squat snatch. If you need to scale the complexity of the movement, you can reduce the load or the range of motion for both … [Read more...] about Friday 240823

3 rounds for time of: 800-meter run 1 legless rope climb to 15 feet 3 rope climbs to 15 feet 30 GHD sit-ups Post time to comments. Scaling: This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 minutes rather than simply adding a time cap. First, reduce the height of the … [Read more...] about Wednesday 240821

2-4-6-8-10 reps for time of: Push jerks Front squats ♀ 125 lb ♂ 185 lb Post time to comments. Scaling: This is intended to be 5 to 8 minutes of work. Quality of movement will be rewarded compared with the grunt work from yesterday. This workout should be done after strong technique practice to focus on hip extension and the receiving position in the jerk, and bar path and … [Read more...] about Tuesday 240820

6 rounds for time of: 14/18-calorie row 30-foot sandbag carry ♀ 100 lb ♂ 150 lb Post time to comments Scaling: Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that … [Read more...] about Monday 240819

Complete as many rounds and reps as possible in 10 minutes of: 6 lateral burpees over a dumbbell 12 dumbbell front-rack lunges 24 double-unders ♀ 35-lb dumbbells ♂ 50-lb dumbbells Scaling: Today’s workout keeps the reps low and challenges you to keep moving for the full 10 minutes. Advanced athletes should try to perform a round every 1:00-1:30 and hang on. Less-experienced … [Read more...] about Saturday 240817

Complete 1 complex every 3 minutes for a total of 7 sets for max load: 1 power clean 1 hang squat clean 1 shoulder-to-overhead -Add load as technique allows. Scaling: Today’s workout is a lifting complex. Once you perform the power clean, the barbell should not return to the ground until you complete the shoulder-to-overhead or if you fail a rep. The goal is to build up to … [Read more...] about Friday 240816