Main Site Daily WODs

Wednesday 230927

Complete as many reps as possible in 12 minutes of:

1 rope climb

3 front squats

3 push presses

1 rope climb

4 front squats

4 push presses

1 rope climb

5 front squats

5 push presses

1 rope climb

6 front squats

6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.



Scaling:

Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.

Beginner option:

Complete as many reps as possible in 12 minutes of:

1 rope climb, lying to standing

3 front squats

3 push presses

1 rope climb, lying to standing

4 front squats

4 push presses

1 rope climb, lying to standing

5 front squats

5 push presses

1 rope climb, lying to standing

6 front squats

6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 35 lb ♂ 45 lb

Tuesday 230926

Every 4 minutes for 4 rounds, complete:

40 double-unders
20-calorie bike

10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

Post results to comments.



Scaling:

Modify the movements and reduce the dumbbell weight to sprint through each round in 3 minutes or less.

Intermediate option:

Every 4 minutes for 4 rounds, complete:

40 double-unders

20-calorie bike

10 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Beginner option:

Every 4 minutes for 4 rounds, complete:

40 single-unders

12-calorie bike

10 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Monday 230925

Weighted pull-up 5-5-5-5-5 reps

Broad jump 3-3-3-3-3 reps

Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

Post loads, body weight, and broad jump distance to comments.



Scaling:

Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:

Banded pull-up 5-5-5-5-5 reps

Broad jump 3-3-3-3-3 reps

Saturday 230923

10 rounds, each for time of:

Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.

Post experience and times to comments.

Scaling:

If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals on a stationary bike for total calories.

Friday 230922

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of:

2-4-6-8-10 reps of:

Squat clean

Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Post handstand skills and reps completed to comments.



Scaling:

During the practice choose a skill that matches your current ability level. Aim to get at least 5 working “sets” in 15 minutes. Beginners can practice pike holds or holds on the wall. Intermediate athletes can practice freestanding handstand holds. Advanced athletes can practice pirouettes and pressing to handstand.

Choose a load and HSPU variation that allows you to ‘climb the ladder’ 2x (complete the second round of 10/10).

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

15-calorie row

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

15-calorie row

21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)



Scaling:

If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:

For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

9-calorie row

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

9-calorie row

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

9-calorie row

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

9-calorie row

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Tuesday 230919

Shoulder press 5-5-5 reps

Push press 3-3-3 reps

Push jerk 1-1-1 reps

Attempt to increase the weight after each successful set.

After completing the final set of each movement, perform a max set of L-sit pull-ups.

Post loads and L-sit pull-up sets to comments.



Scaling:

If you cannot complete an L-sit pull-up, choose a variation of pull-up that allows you to complete approximately 10 reps during your first set. If you can complete 1-5 L-sit pull-ups, consider performing a set after each set of overhead lifts instead of after the final set of each movement.

Beginner option:

Shoulder press 5-5-5 reps

Push press 3-3-3 reps

Push jerk 1-1-1 reps

After completing the final set of each movement, perform a max set of ring rows.

Monday 230918

Nancy

5 rounds for time of:

Run 400 meters

15 overhead squats

♀ 65 lb ♂ 95 lb

OR

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.

Log Helen scores to the CrossFit App. Post workout and time to comments.

Compare to 230626 or 230802.



Scaling:

Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.

Saturday 230916

5 rounds for time of:

2-mile (3,200 meter) bike ride

10 muscle-ups

10 deadlifts

♀  185 lb ♂ 275 lb

Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!

Scaling:

If you're unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.

Intermediate option:

4 rounds for time of:

2-mile (3,200 meter) bike ride

7 muscle-ups

10 deadlifts

♀  155 lb ♂ 225 lb

Beginner option:

3 rounds for time of:

1-mile (1,600 meter) bike ride

5x: [3 ring rows + 3 jumping dips]

10 deadlifts

♀ 65 lb ♂ 95 lb

Friday 230915

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 200 meters

5 burpees

*Add 2 burpees after each round

Post rounds/reps completed to comments.



Scaling:

Everyone should aim to complete at least 5 rounds. If you are not confident you can complete 5 rounds as written, start at 3 burpees on the first round or run 100 meters each round or both. If you are confident you can complete 7-10 rounds, perform burpee pull-ups.

Beginner option:

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 100 meters

3 burpees

*Add 2 burpees after each round