Main Site Daily WODs

Wednesday 231101

For time:

21-15-9

Box jumps

12-9-6

Clean and jerks

♀ 24-in box, 125-lb clean and jerks

♂ 30-in box, 185-lb clean and jerks

Post time to comments.



Scaling:

This descending couplet is meant to be heavy and fast. Reduce the load and height of the box  to move through each movement at high intensity.

Intermediate option:

For time:

21-15-9

Box jumps

12-9-6

Clean and jerks

♀ 20-in box, 95-lb clean and jerks

♂ 24-in box, 135-lb clean and jerks

Beginner option:

For time:

20-16-10

Box step-ups

12-9-6

Clean and jerks

♀ 12-in box, 35-lb clean and jerks

♂ 20-in box, 45-lb clean and jerks

Tuesday 231031

4 rounds for time:

25 GHD hip extensions

25 toes-to-bars

Post time to comments.



Scaling:

If you are less familiar with the GHD, spend time practicing the mechanics, and consider reducing the reps for the workout.

Intermediate option:

4 rounds for time:

15 GHD hip extensions

20 toes-to-bars

Beginner option:

3 rounds for time:

10 GHD hip extensions

25 sit-ups

Monday 231030

5 rounds for time:

500-meter row

15 dumbbell shoulder presses

30 walking lunge steps

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.



Scaling:

Deconditioned athletes can reduce the overall volume of this workout. Reduce the weight on the dumbbell shoulder presses if you’re unable to complete 15 in 1-2 sets when fresh.

Intermediate option:

5 rounds for time:

500-meter row

15 dumbbell shoulder presses

30 walking lunge steps

♀ 20-lb DBs ♂ 30-lb DBs

Beginner option:

4 rounds for time:

250-meter row

10 dumbbell shoulder presses

20 walking lunge steps

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 231028

Hang clean 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 1 minute of:

Hang cleans at 80% of your heaviest set.

Post loads and reps completed to comments.



Scaling:

Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Friday 231027

3 rounds for time of:

25 kettlebell swings

25 handstand push-ups

♀ 24 kg ♂ 32 kg

Post time to comments.



Scaling:

Choose a weight for the kettlebell swing that allows you to complete the reps in 1-2 sets per round. Watch “Finding and Developing Your Handstand Push-up” and “Handstand Push-Up Variations,” and spend warm-up time practicing the movement.

Intermediate option:

3 rounds for time of:

25 kettlebell swings

15 handstand push-ups

♀ 20 kg ♂ 24 kg

Beginner option:

3 rounds for time of:

15 kettlebell swings

15 pike push-ups

♀ 12 kg ♂ 16 kg

Wednesday 231025

For reps:

1:00 rope climbs

1:00 dumbbell squat snatches, alternating

2:00 rope climbs

2:00 dumbbell squat snatches, alternating

3:00 rope climbs

3:00 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

Post reps to comments.



Scaling:

Modify the rope climb and reduce the load on the dumbbell.

Intermediate option:

For reps:

1:00 rope climbs

1:00 dumbbell squat snatches, alternating

2:00 rope climbs

2:00 dumbbell squat snatches, alternating

3:00 rope climbs

3:00 dumbbell squat snatches, alternating

♀ 25 lb ♂ 35 lb

Beginner option:

For reps:

1:00 rope climbs, lying to standing

1:00 dumbbell power snatch + overhead squat, alternating

2:00 rope climbs, lying to standing

2:00 dumbbell power snatch + overhead squat, alternating

3:00 rope climbs, lying to standing

3:00 dumbbell power snatch + overhead squat, alternating

♀ 5 lb ♂ 10 lb

Tuesday 231024

5 rounds for time of:

400-meter run

50 double-unders

15 burpees

Post time to comments.



Scaling:

Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-3:30 minutes.

Intermediate option:

5 rounds for time of:

400-meter run

40 double-unders

12 burpees

Beginner option:

5 rounds for time of:

200-meter run

50 singles-unders

7 burpees

Monday 231023

Complete as many reps as possible in 10 minutes of:

3 front squat

3 ring push-ups

6 front squat

6 ring push-ups

9 front squat

9 ring push-ups

Etc., adding 3 reps to each movement each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.

Saturday 231021

For time:

3 rounds of:

30-calorie row

30 push-ups

Rest 3:00

3 rounds of:

30-calorie bike

20 toes-to-bars

Rest 3:00

3 rounds of:

30-yard sled push, ♀ 90 lb ♂ 135 lb

10 muscle-ups

Post time to comments.



Scaling:

This workout will test your ability to do increasingly challenging gymnastics under fatigue. Modify the movements in order to push the pace for each segment.

Intermediate option:

For time:

3 rounds of:

20-calorie row

20 push-ups

Rest 3:00

3 rounds of:

20-calorie bike

15 toes-to-bars

Rest 3:00

3 rounds of:

30-yard sled push, ♀70 lb♂90 lb

5 muscle-ups

Beginner option:

For time:

2 rounds of:

20-calorie row

10 assisted push-ups

Rest 3:00

2 rounds of:

20-calorie bike

15 hanging knee raises

Rest 3:00

2 rounds of:

30-yard sled push, ♀45 lb ♂65 lb

10 ring rows

Friday 231020

Power clean 1-1-1-1-1-1-1 reps

*Build to a heavy single for the day.

Post loads to comments.

Compare to 120822.



Scaling:

Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, perform the partner workout after the lifting session.

With a partner, complete 5 rounds each for time of:

5 power cleans

10 bar-facing burpees

♀ 155 lb ♂ 225 lb

*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.