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Randy For time: 75 power snatches ♀ 55 lb ♂ 75 lb Compare to 230619. Post time to comments. Today's workout is in honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle. Scaling: Today’s Hero workout is a sprint. The loading should … [Read more...] about Wednesday 240410

3 rounds for time of: 10 strict chest-to-bar pull-ups 20 hand-release push-ups 30 dumbbell front-rack walking lunges ♀ 20 lb ♂ 35 lb Post times to comments. Scaling: Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken … [Read more...] about Tuesday 240409

5 sets: On a 2-minute clock: 400-meter run Complete as many knees-to-elbows as possible in the remaining time. Rest 2 minutes between sets. Post reps to comments. Scaling: Today’s workout contains five sprints. The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform knees-to-elbows. Scale the distance of the run to give … [Read more...] about Monday 240408

For time: 5-6-7-8-9-10-9-8-7-6-5 Overhead squats 10-12-14-16-18-20-18-16-14-12-10 Calorie row ♀ 75 lb ♂ 115 lb Post time to comments. Scaling: This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up … [Read more...] about Saturday 240406

For time: 40 GHD sit-ups 4 legless rope climbs, 15 feet 800-meter run 30 GHD sit-ups 3 legless rope climbs 400-meter run 20 GHD sit-ups 2 legless rope climbs 200-meter run Post time to comments. Scaling: Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect … [Read more...] about Friday 240405

Complete as many reps as possible in 10 minutes of: 8 ring dips 8 sumo deadlift high pulls 16 double-unders ♀ 65 lb ♂ 95 lb Post reps to comments. Scaling: Expect to go around and around the merry-go-round in today’s workout. The rep volume is low, and so is the loading. This should allow you to push the pace for the entire duration of the workout. Advanced athletes should … [Read more...] about Wednesday 240403

For load: Back squat 3-3-3-3-3 Compare to 230403. Post load to comments. Scaling: Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. … [Read more...] about Tuesday 240402

For time: 90 burpees to a target (12 inches above your reach) 45 bar muscle-ups Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible. Post time to comments. Scaling: In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect … [Read more...] about Monday 240401

Kelly 5 rounds for time of: Run 400 meters 30 box jumps 30 wall-ball shots ♀ 20-inch box, 14-lb ball ♂ 24-inch box, 20-lb ball Compare to 230709. Post time to comments. Scaling: This benchmark workout was first posted on CrossFit.com on April 10, 2005. Kelly is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for no more than … [Read more...] about Saturday 240330

Grace 30 clean and jerks for time OR Isabel 30 snatches for time ♀ 95 lb ♂ 135 lb Post your workout choice, time, and load to comments. Compare to 230207. Scaling: Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and … [Read more...] about Friday 240329