Main Site Daily WODs

10 rounds for time of: 4 deadlifts 3 hang power snatches 2 overhead squats ♀ 105 lb ♂ 155 lb Post time to comments. Scaling: This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. The deadlifts should feel the easiest of the three movements. … [Read more...] about Wednesday 240522

Complete as many rounds and reps as possible in 20 minutes of: 30 knees-to-elbows 800/1,000-meter row Post total rounds and reps to comments. Scaling: Today’s workout is a grind — consistency and pacing will be rewarded. Aim for at least 2+ rounds. Maintain a pace on the rower that allows you to get right to work on the knees-to-elbows — a blistering pace doesn’t do you any … [Read more...] about Tuesday 240521

IGNITE Workout With an 18-minute running clock, complete: 21-15-9 reps of: Thrusters Lateral burpees over the bar Sit-ups ♀65 lb ♂95 lb In the remaining time, establish a max weight of the complex: 1 power clean + 1 hang squat clean Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward … [Read more...] about Monday 240520

On a 6-minute clock, complete: 800-meter run Max-reps GHD hip extensions in the remaining time Post reps to comments. Scaling: Today’s workout is a sprint. The goal is to complete the run in 2:30-4:30. Expect your posterior chain to be lit up. Time is running out, so keep breaks brief — no more than a few breaths before getting back to work. Hold yourself accountable to … [Read more...] about Saturday 240518

Every minute on the minute for as long as possible: 3 burpees 7 chest-to-bar pull-ups 11 wall-ball shots ♀ 14-lb ball to a 9-foot target ♂ 20-lb ball to a 10-foot target Your workout is over when you fail to complete the work within the minute or at the 15-minute mark. Post final minute completed successfully to comments. Scaling: Today is a mental grind. How deep are you … [Read more...] about Friday 240517

CrossFit Total For load: Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Post loads to comments. Compare to 220810. Scaling: Today is an opportunity to go heavy relative to your capacity. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt … [Read more...] about Wednesday 240515

10 sets, each for time: 50-meter swim Rest 1 minute between sets. Post your fastest and slowest time to comments. Scaling: Today we are performing 10 sprint-style efforts. Each set should take no more than 1 minute to complete. If you do not have access to a pool or open water, use the substitutions listed below. Intermediate athletes can do this workout as prescribed. … [Read more...] about Tuesday 240514

Freestanding handstand push-up practice Spend 15-20 minutes practicing the following progression: Headstand Headstand with knees to chest From the headstand position, kick upward to a handstand and hold Kick to a handstand, hold, and lower back to a headstand Multiple freestanding handstand push-ups Rest at least 10 minutes, then perform: As many rounds and reps as … [Read more...] about Monday 240513

Guest Programmer – Rob Lawson April 30-May 12, 2024 Complete as many rounds and reps as possible in 9 minutes of: 5 power cleans 3 shoulder-to-overheads 1 rope climb ♀ 125 lb, 15 feet ♂ 185 lb, 15 feet Post total rounds and reps to comments. Scaling: In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell. The load, rep range, and time … [Read more...] about Saturday 240511

Guest Programmer – Rob Lawson April 30-May 12, 2024 5 sets for max reps: On a 3-minute clock, complete: 400/500-meter row 8 burpees over rower In the remaining time, perform: Max-reps alternating dumbbell snatches Rest 3 minutes between sets. ♀ 35 lb ♂ 50 lb Post total reps to comments. Scaling: This interval workout is about pushing hard for 3 minutes, then maximizing … [Read more...] about Friday 240510