Main Site Daily WODs

Complete as many reps as possible in 10 minutes of: 1 wall walk 1 clean and jerk After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires. ♀ 145-lb barbell ♂ 205-lb barbell Post reps to comments. Stimulus and Strategy: Today’s workout is an ascending ladder of wall walks, coupled with increased loading in the clean and jerk. After each … [Read more...] about Wednesday 251112

CHAD1000X For time: 1,000 weighted step-ups ♀ 35-lb ruck, 20-inch box ♂ 45-lb ruck, 20-inch box Post time to comments. Compare to 241111. Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and … [Read more...] about Tuesday 251111

5 rounds for time of: 12/15-calorie Echo bike 7 strict chest-to-bar pull-ups Post time to comments. Stimulus and Strategy: Today’s workout is a “sprinty” couplet. The bike efforts are meant to be fast, while the strict gymnastics movement is meant to be more challenging. At some point in this workout, singles on the strict chest-to-bar pull-ups are totally appropriate. That … [Read more...] about Monday 251110

For time: 100 wall-ball shots 25 burpees 75 kettlebell swings 25 burpees 50 knees-to-elbows 25 burpees ♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell ♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell Stimulus and Strategy: Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell … [Read more...] about Saturday 251108

5 rounds, each for time, of: 400-meter run Rest 2 minutes Compare to 231120. Post your fastest and slowest times to comments. Stimulus and Strategy: In today’s workout, push the pace of each run. Don’t hold back and don’t “game” your efforts. Aim to complete each run in 2:15 or less, which will give you a one-to-one work-to-rest ratio. If you can perform today’s workout on a … [Read more...] about Friday 251107

Complete as many rounds and reps as possible in 20 minutes of: 20-second ring-dip hold at the bottom 20-second ring-dip hold at the top 15/20-calorie row Post rounds and reps to comments. Stimulus and Strategy: Today’s workout incorporates a bit of skill work and isometric holding. For each hold, accumulate the designated time. When we think about the ring dip, we are usually … [Read more...] about Wednesday 251105

4 rounds for time of: 2 rope climbs to 15 feet 12 back squats 120 double-unders ♀ 125-lb barbell ♂ 185-lb barbell Post time to comments. Stimulus and Strategy: Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the … [Read more...] about Tuesday 251104

42-30-18 reps for time of: GHD sit-ups Dumbbell shoulder-to-overheads ♀ 35-lb dumbbells ♂ 50-lb dumbbells Post time to comments. Stimulus and Strategy: Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps … [Read more...] about Monday 251103

For calories and load: 0:00-5:00 Max power clean 5:00-10:00 Max-calorie Echo bike 10:00-15:00 Max power clean 15:00-20:00 Max-calorie Echo bike For your score, add both of your best lifts and total calories together. Post score to comments. Stimulus and Strategy: Today’s workout is a bit of a choose-your-own-adventure, depending on how you feel from yesterday. That being … [Read more...] about Saturday 251101

Hortman Complete as many rounds as possible in 45 minutes of: 800-meter run 80 air squats 8 muscle-ups Compare to 150808. Post rounds and reps to the comments. U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, … [Read more...] about Friday 251031