Main Site Daily WODs

4 rounds for time of: 15 box jumps 400-meter run ♀ 30-inch box ♂ 36-inch box Post time to comments. Compare to 221107. Scaling: Today’s workout should be a moderate time-domain effort. The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a manageable box height, but one that is a little outside your comfort zone. If you can, select a … [Read more...] about Wednesday 240814

4 rounds for time: 25-foot handstand walk 25 pull-ups 25-foot handstand walk 25 push-ups 25-foot handstand walk 25 sit-ups 25-foot handstand walk 25 air squats Post times to comments. Scaling: Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge … [Read more...] about Tuesday 240813

5 rounds for total reps: On a 2-minute clock: 20/25-calorie Echo bike Max deadlifts in the remaining time Rest 4 minutes between rounds. ♀ 205 lb ♂ 275 lb Post reps to comments. Scaling: Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to … [Read more...] about Monday 240812

Complete as many rounds as possible in 20 minutes of: 50 box step-ups 50 walking lunges 100-meter ruck ♀ 20-inch box and 35-lb ruck ♂ 20-inch box and 45-lb ruck Post rounds and reps to comments. Scaling: Today’s workout is a longer-duration grunt-work effort, and is meant to help prep you for CHAD1000X in November. Use a load that allows you to keep moving for most of the … [Read more...] about Saturday 240810

Push press 5-5-5-5-5 reps Post loads to comments. Compare to 210830. Scaling: Today’s workout is a classic heavy day. All athletes can perform this workout as prescribed. Athletes who have a front-rack limitation can use dumbbells and go as heavy as technique will allow. No matter your experience, you should prioritize maintaining sound mechanics before trying for max loads. … [Read more...] about Friday 240809

Ingrid 10 rounds for time of: 3 snatches 3 burpees over the bar ♀ 95 lb ♂ 135 lb Post times to comments. Compare to 210103. Scaling: Today’s workout is one of the newer CrossFit benchmark workouts. This is meant to be completed in 10 minutes or less — more moving and less hook-gripping your shorts. Reduce the load on the barbell so you can complete the 3 reps unbroken for … [Read more...] about Wednesday 240807

Half-Marathon Row For time: 21,097-meter row Post time to comments. Compare to 201002. Scaling: When this event was programmed for the 2013 CrossFit Games, it was divided into two parts: a 2K sprint immediately followed by the remaining 19,097 meters. The event tested sprint ability, endurance, and recovery all in one beautiful display of prolonged agony. This is not a … [Read more...] about Tuesday 240806

2012 Chipper For time: 10 overhead squats 10 box jump-overs 10 thrusters 10 power cleans 10 toes-to-bars 10 burpee muscle-ups 10 toes-to-bars 10 power cleans 10 thrusters 10 box jump-overs 10 overhead squats ♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean ♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean Post time to comments. Compare to … [Read more...] about Monday 240805

Guest Programmer - HWPO July 22-Aug. 4, 2024 For time: Run 2,500 meters Swim 800 meters *Ski erg 1,600/2,000 meters as an alternative to the swim. Post time to comments. Scaling: Once again, we’ve thrown in a bit of CrossFit Games training! With the announcement of the running and swimming at the Games, why not give it a shot? If you have access to open water, take a … [Read more...] about Saturday 240803

Guest Programmer - HWPO July 22-Aug. 4, 2024 Complete as many reps as possible in 2 minutes of: 5 squat clean and jerks Max-rep feet-elevated ring rows Rest 1 minute between sets. Repeat for a total of 5 sets. Use 70% of your best squat clean and jerk. Post load and reps to comments. Scaling: Five squat clean and jerks at 70% should feel heavy but manageable. Heavy lifters … [Read more...] about Friday 240802