Main Site Daily WODs

Guest Programmer – Christian Harris June 24-July 7, 2024 As many rounds and reps as possible in 20 minutes of: 5 L pull-ups 10 dumbbell bench presses 150-meter run ♀ 35-lb dumbbells ♂ 50-lb dumbbells Scaling: Today’s workout draws inspiration from the classic benchmark Cindy. The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or … [Read more...] about Wednesday 240703

Guest Programmer – Christian Harris June 24-July 7, 2024 For time: 50 dumbbell box step-ups 40 box jumps 30 dumbbell thrusters ♀ 20-inch box and 35-lb dumbbells ♂ 24-inch box and 50-lb dumbbells Scaling: The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace … [Read more...] about Tuesday 240702

Guest Programmer – Christian Harris June 24-July 7, 2024 Every minute on the minute for 20 minutes: Minute 1: 6 clean and jerks Minute 2: 12 strict handstand push-ups Minute 3: 60 double unders Minute 4: 14/18-calorie row ♀ 95-lb barbell ♂ 135-lb barbell Scaling: Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to … [Read more...] about Monday 240701

Guest Programmer – Christian Harris June 24-July 7, 2024 Snatch 3-2-2-1-1-1 reps Finish with 10 minutes of working on pegboards. Scaling: The first part of today’s workout presents a chance to challenge yourself with weights that push your limits. Focus completely on today's lifts — they should demand your full attention. Experienced and intermediate athletes might aim for … [Read more...] about Saturday 240629

Guest Programmer – Christian Harris June 24-July 7, 2024 Operation Red Wings For time: 3/4-mile run (1,200 meters) Then, 16 rounds for time of: 8 toes-to-bars 8 burpee box jump-overs Then, 47 goblet squats ♀20-inch box and a 53-lb kettlebell ♂24-inch box and a 70-lb kettlebell On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy … [Read more...] about Friday 240628

Guest Programmer – Christian Harris June 24-July 7, 2024 For time: 5 rope climbs to 15 feet 25 deadlifts 50 wall-ball shots 200-foot farmers carry 50 wall-ball shots 25 deadlifts 5 rope climbs to 15 feet ♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target ♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target Scaling: Today’s pyramid … [Read more...] about Wednesday 240626

Guest Programmer – Christian Harris June 24-July 7, 2024 50-40-30 reps for time of: GHD sit-ups Calories on the ski erg * Complete a 100-foot handstand walk after each set. Scaling: Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories … [Read more...] about Tuesday 240625

Guest Programmer – Christian Harris June 24-July 7, 2024 At 0:00: 12 squat cleans, weight 1 36 pull-ups 12 squat cleans At 10:00: 6 squat cleans, weight 2 18 bar muscle-ups 6 squat cleans ♀ 105 lb and 155 lb ♂ 155 lb and 225 lb Scaling: Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to … [Read more...] about Monday 240624

Complete as many reps as possible in 14 minutes of: 1,200-meter ruck 24 toes-to-bars 12 push jerks Max box step-ups with your ruck in the remaining time ♀ 125-lb barbell, 30-lb ruck, and 20-inch box ♂ 185-lb barbell, 45-lb ruck, and 24-inch box Post total step-ups reps to comments. Scaling: Today’s chipper-style workout challenges you to get through the first three … [Read more...] about Saturday 240622

For time: 40-30-20-10 Medicine-ball cleans 120-90-60-30 Double-unders ♀ 14 lb ♂ 20 lb Post time to comments. Scaling: Don’t underestimate today’s workout. The medicine-ball clean is deceptive and very effective. The load should be light and allow you to perform at least 20 reps unbroken. Some athletes may be able to go unbroken on all sets. Even though the ball is light, … [Read more...] about Friday 240621