Main Site Daily WODs

For time: 100 strict handstand push-ups Post time to comments. Scaling: Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict handstand push-ups should look to accumulate as many as possible … [Read more...] about Wednesday 240717

10-8-6-4-2 reps for time of: Squat snatch -Complete a 200-foot shuttle run after each set to be completed in 25-foot segments. ♀ 125 lb ♂ 185 lb Post time to comments. Scaling: Today’s workout is meant to be a sprint with heavy legs. Athletes who are proficient with the squat snatch and fast with their change of direction on the shuttles can complete this workout in around 8 … [Read more...] about Tuesday 240716

Filthy 50 For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 hip extensions 50 wall-ball shots 50 burpees 50 double-unders ♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball ♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball Record your Filthy 50 score in the CrossFit app and/or … [Read more...] about Monday 240715

For time: Ruck 5 miles or Run 6 miles ♀ 30 lb ♂ 45 lb Post time to comments. Compare to similar 240203. Scaling: Today’s workout challenges you to get outside and move with weight for more than an hour (for most). Expect this to be both a mental and physical grind. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run … [Read more...] about Saturday 240713

Complete as many rounds and reps as possible in 10 minutes of: 12 dumbbell deadlifts 9 dumbbell hang power cleans 6 dumbbell shoulder-to-overheads ♀ 35-lb dumbbells ♂ 50-lb dumbbells Post time to comments. Scaling: Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of … [Read more...] about Friday 240712

3 rounds for time of: 800/1,000-meter row 150-foot handstand walk Post time to comments. Scaling: Today’s workout is a longer effort. Getting upside down is much more challenging when you are exhausted. Advanced athletes should aim to push the pace on the rower. This will test capacity in the handstand walk. Less-experienced athletes should conserve energy on the rower in … [Read more...] about Wednesday 240710

For load: 10-10-7-7-4-4-1-1 Back squat Post load to comments. Compare to 240105. Scaling: Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort. – A heavy set of 10 reps should be around 50-60%+. – A heavy set of 7 reps … [Read more...] about Tuesday 240709

For time: 30 strict ring muscle-ups Compare to 220603. Post times to comments. Scaling: Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as … [Read more...] about Monday 240708

Guest Programmer – Christian Harris June 24-July 7, 2024 12 rounds for time of: 200-meter sprint 200-meter jog Start and finish with a 1,600-meter jog. Do this at a track if possible. Scaling: Today's session features a total of 8,000 meters of running, including the warm-up and cool-down. Take necessary rests after the warm-up and before transitioning into the cool-down. … [Read more...] about Saturday 240706

Guest Programmer – Christian Harris June 24-July 7, 2024 In 2 minutes: 7/10-calorie Echo bike 10 burpees over the bar In remaining time, max squat clean thrusters Rest 2 minutes between rounds. *Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds. ♀ 65-lb barbell ♂ 95-lb barbell Scaling: This interval workout is designed to … [Read more...] about Friday 240705