Main Site Daily WODs

5 rounds each for time of: 800/1,000-meter standing bike *Rest 2 minutes between efforts. Post each time to comments. Scaling: Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be … [Read more...] about Wednesday 240313

For load: Power snatch 3-3-3-3-3-3-3 Post load to comments. Compare to 150628. Scaling: Today we are going heavy relative to each athlete’s capacity. Even though most athletes can perform this workout as prescribed, the challenge is the technical complexity of the movement. Only add load if your lifts are mechanically sound. Each athlete, regardless of experience, should … [Read more...] about Tuesday 240312

5 rounds for time: 12 knees-to-elbows 12 weighted alternating single-leg squats ♀ 20 lb ♂ 35 lb Post time to comments. Scaling: Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats … [Read more...] about Monday 240311

For time: 50 GHD sit-ups 40 overhead squats 30 burpees 20 handstand push-ups 10 ring muscle-ups ♀ 65 lb ♂ 95 lb Post time to comments. Scaling: Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do … [Read more...] about Saturday 240309

Open Workout 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open. ♀ 125 lb ♂ 185 lb Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. … [Read more...] about Friday 240308

For time: Run 1 mile Post time to comments. Compare to 211030. Scaling: Most athletes can complete today’s workout as prescribed. Experienced athletes should push the pace and try to hit a new personal record. Newer athletes may need to jog or walk, but still should aim to complete the full distance. Intermediate option: Same as Rx’d Beginner option: Same as … [Read more...] about Wednesday 240306

7 sets for load of the complex: 4 hang squat cleans 2 push presses Post total load to comments. Scaling: We are going heavy in today’s workout. Remember, heavy is relative to each athlete’s capacity. This complex is meant to be performed unbroken — once the barbell is picked up, it does not return to the ground until the complex is complete or you fail the set. Remember, a … [Read more...] about Tuesday 240305

Complete as many rounds and reps as possible in 7 minutes of: 7 box jumps 7 chest-to-bar pull-ups ♀ 24-inch box ♂ 30-inch box Post rounds and reps to comments. Compare to 211123. Scaling: Today’s workout is a burner. Can you perform 1 round per minute? Maybe more? Push the intensity by choosing modifications that allow you to complete the sets unbroken for at least 3 … [Read more...] about Monday 240304

With a pair of dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry ♀ 30-lb dumbbells ♂ 45-lb dumbbells Compare to 210313. Post time to comments. Scaling: Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the … [Read more...] about Saturday 240302

Open Workout 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over the dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over the dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over the dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over the dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over the dumbbell 9 dumbbell snatches, arm 2 9 … [Read more...] about Friday 240301