Main Site Daily WODs

Friday 240112

10 rounds for time:

10/8 bike calories

10 burpees

Post time to comments.

Scaling:

Today's workout is a grind. Put your head down, push the pace, and get after it. The goal is to keep each round to 1:30 or less. Scale the calories and/or the reps of the burpees to maintain this stimulus.

Intermediate option:

Same as Rx’d

Beginner option:

8 rounds for time:

8/6 bike calories

8 burpees

Resources:

The Burpee

Find a gym near you:

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Featured photo:

Taken at a 2022 Affiliate Gathering in Spain.

Wednesday 240110

For load:

5-5-3-3-1-1

Deadlift

Build to a 1-rep-max deadlift.

Post load to comments.

Scaling:

Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

5-5-5-5-5

Deadlift

Find a heavy load and stay there for all 5 sets.

Work on mechanics and safe, efficient movement.

Resources:

The Deadlift

Find a gym near you:

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Featured photo:

Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.

Tuesday 240109

As many reps as possible in 5 minutes of:

500-meter row

Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:

500-meter row

Max medicine-ball cleans

♀ 14-lb ball to 9-foot target

♂ 20-lb ball to 10-foot target

Post rounds and reps to comments.

Scaling:

Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep.

Intermediate option:

Same as Rx’d

Beginner option:

As many reps as possible in 5 minutes of:

400-meter row

Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:

400-meter row

Max medicine-ball cleans

♀ 10-lb ball to 9-foot target

♂ 14-lb ball to 10-foot target

Resources:

Rowing

The Wall-Ball Shot

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Monday 240108

3 rounds for time:

15 hang power snatches

15 pull-ups

♀ 65 lb

♂ 95 lb

Post time to comments.

Scaling:

Today's workout is short, intense, and grippy. The load of the barbell should be relatively light and allow you to hang on to potentially go unbroken in the first set. Try not to break any set more than once if needed. The pull-ups should feel more challenging than normal because of the pull in the snatches. Aim to complete the pull-ups in no more than 2 sets each round. This workout should be fast. Choose options that allow you to do more moving and less hook-gripping your shorts.

Intermediate option:

3 rounds for time:

15 hang power snatches

10 pull-ups

♀ 55 lb

♂ 75 lb

Beginner option:

3 rounds for time:

10 hang power snatches

10 jumping pull-ups

♀ 35 lb

♂ 45 lb

Resources:

The Hang Power Snatch

The Kipping Pull-Up

Find a gym near you:

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Featured photo:

Taken by FLsportsguy at the District 11 Shae Tozzo Affiliate Summit.

Saturday 240106

8 rounds for time:

10 sumo deadlift high pulls

12 hand-release push-ups

♀ 65 lb

♂ 95 lb

Post time to comments.

Scaling:

In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.

Intermediate option:

8 rounds for time:

10 sumo deadlift high pulls

12 hand-release push-ups

♀ 55 lb

♂ 75 lb

Beginner option:

5 rounds for time:

8 sumo deadlift high pulls

8 push-ups from the knees

♀ 35 lb

♂ 45 lb

Resources:

The Sumo Deadlift High Pull

A Fresh Take on the Lowly Push-Up

Find a gym near you:

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Friday 240105

For load:

10-10-7-7-4-4-1-1

Back squat

Post load to comments.

Scaling:

Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.

– A heavy set of 7 reps should be around 60-70%.

– A heavy set of 4 reps should be around 70-80%.

– A heavy single for today should be 80%+.

Intermediate option:

Same as Rx'd

Beginner option:

Same as Rx'd

Resources:

The Back Squat

Find a gym near you:

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Featured photo:

Taken at an Oklahoma Affiliate Gathering.

Wednesday 240103

Complete as many reps as possible in 10 minutes of:

Burpee box jump-overs

♀ 20-inch box

♂ 24-inch box

Post total rounds and reps to comments.

Scaling:

This simple workout is a physical and mental grind. Find a pace that feels challenging but still manageable for the duration of the workout. Use a step or jump to get up off the ground AND over the box; getting from one side to the next and on the ground counts as an Rx'd rep. As long as you can maintain an average of 5 reps per minute, keep the Rx'd box height.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many reps as possible in 10 minutes of:

Burpee box step-overs

♀12-inch box

♂12-inch box

Resources:

The Burpee Box Jump-Over

Find a gym near you:

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Featured photos:

Left: Taken by Meg Ellery at Paradiso CrossFit in Los Angeles, California.

Middle and right: Taken at Camelback CrossFit in Scottsdale, Arizona.

Tuesday 240102

For time:

21-18-15-12-9-6-3 reps for time:

Calorie row

Dumbbell thrusters

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

Push the pace on the rower. The set of 21 calories should take no longer than 1:20 to complete. Use a dumbbell weight that allows you to complete your first set of thrusters in 2 sets or less. Don’t hold back if you can go unbroken.

Intermediate option:

21-18-15-12-9-6-3 reps for time:

Calorie row

Dumbbell thrusters

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

14-12-10-8-6-4-2 reps for time:

Calorie row

Dumbbell thrusters

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Resources:

Rowing Technique Tips

The Dumbbell Thruster

Find a gym near you:

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Monday 240101

For time:

800-meter run

10 rounds of:

5 hang power cleans

30 double-unders

800-meter run

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.

Intermediate option:

For time:

800-meter run

10 rounds of:

5 hang power cleans

30 double-unders or :30 of attempts

800-meter run

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

400-meter run

6 rounds of:

5 hang power cleans

20 single-unders

400-meter run

♀ 35 lb

♂ 45 lb

Resources:

Running Fundamentals

The Hang Power Clean

The Double-Under

Find a gym near you:

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Saturday 231230

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb

♂ 135 lb

Post total reps across all 4 cycles to comments.

Scaling:

Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 burpees over the bar

6 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 65 lb

♂ 95 lb

Beginner option:

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 burpees over the bar

6 jumping pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 35 lb

♂ 45 lb

Resources:

The Hang Power Clean

The Push Press

The Burpee

The Pull-Up

Jumping Pull-Up Efficiency Tips

Find a gym near you:

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Featured photo:

Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.