Main Site Daily WODs

Thursday 230720

2016 CrossFit Games Event 10 - 100%

For time:

40 box jumps

20 D-ball cleans

♀ 24-in box, 100-lb cleans

♂ 30-in box, 150-lb cleans

Post time to comments.



Scaling:

Today’s workout is an all-out sprint. Sub-3 minutes for elite-level athletes, sub-5 minutes for experienced athletes. Reduce the height of the box and weight of the D-ball in order to maintain maximal speed throughout.

Intermediate Option:

For time:

40 box jumps

20 D-ball cleans

♀ 20-in box, 70-lb cleans

♂ 24-in box, 100-lb cleans

Beginner Option:

For time:

40 box jumps or step-ups

20 D-ball cleans

♀ 12-in box, 40-lb cleans

♂ 29-in box, 60-lb cleans

Wednesday 230719

For time:

Run 800 meters

Then, 5 rounds of:

   2 strict ring muscle-ups

   4 strict handstand push-ups

   8 kettlebell swings

Then, run 800 meters

♀ 1.5-pood kettlebell

♂ 2-pood kettlebell
Post time to comments.



Scaling:

Beginner-level athletes should choose pulling and pushing exercises that push the limits of their current capabilities without going to failure. Reduce the load on the kettlebell.

Intermediate Option:

For time:

Run 800 meters

Then, 5 rounds of:

   1 strict ring muscle-up

   3 strict handstand push-ups

   8 kettlebell swings

Then, run 800 meters

♀ 1-pood kettlebell

♂ 1.5-pood kettlebell

Beginner Option:

For time:

Run 400 meters

Then, 5 rounds of:

   2 ring rows

   4 assisted push-ups

   8 kettlebell swings

Then, run 400 meters

♀ 15-lb kettlebell

♂ 26-lb kettlebell

Monday 230717

Max rounds in 3 minutes of:

3 deadlifts

6 push-ups

9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.



Scaling:

Newer athletes should reduce the load and number of cycles.

Intermediate Option:

Max rounds in 3 minutes of:

3 deadlifts

6 push-ups

9 squats

♀ 155 lb ♂ 225 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner Option:

Max rounds in 3 minutes of:

3 deadlifts

6 push-ups

9 squats

♀ 65 lb ♂ 95 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Sunday 230716

Row 2,000 meters

Post time to comments.

Compare to 190728.



Scaling:

All athletes should perform today’s row effort. Experienced athletes should go for a PR.

Saturday 230715

For time:

100 double-unders

50 GHD sit-ups

100-ft handstand walk

50 GHD sit-ups

100 double-unders

Post time to comments.



Scaling:

If you do not yet have double-unders, watch The Double-Under and practice. Modify to single-unders or jumping jacks if necessary. Reduce the reps on the GHD if you are not accustomed to the movement. Modify the handstand walk to a wall walk.

Intermediate Option:

For time:

100 double-unders

35 GHD sit-ups

75-ft handstand walk

35 GHD sit-ups

100 double-unders

Beginner Option:

For time:

100 single-unders

50 sit-ups

5 wall walks

50 sit-ups

100 single-unders

Thursday 230713

10 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 30-lb. DBs ♂ 45-lb. DBs

Post reps completed to comments.

Compare to 190811.



Scaling:

Deconditioned athletes should reduce the number of rounds. Reduce the loading on the dumbbells if you are unable to hold onto the weights for 30 seconds.

Intermediate Option:

7 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:

5 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 10-lb. DBs ♂ 15-lb. DBs

Wednesday 230712

CrossFit Games Run Swim Run

For time:

Run 1.5 miles

Swim 500 meters

Run 1.5 miles

Post time to comments.

Compare to 170803.



Scaling:

Choose a running distance that can be completed in approximately 12 minutes. Less- experienced swimmers should consider planning a brief rest interval during the swim. More- experienced athletes should strive to sustain a steady pace throughout the workout. If you do not have access to a pool, ocean, or lake, sub for a bike of similar duration, about 3 miles.

Intermediate Option:

For time:

Run 1.5 miles

Swim 300 meters

Run 1.5 miles

Beginner Option:

For time:

Run 1 miles

Swim 10 minutes

Run 1 miles

Tuesday 230711

Pause overhead squat 3-3-3-3-3 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.



Scaling:

All athletes can work to the best of their ability in the overhead squat sets. Give yourself a 3-second pause for all reps with relatively light weight across all sets. Experienced athletes should build to a heavy snatch single. If you are new to weightlifting, you may choose to perform one power snatch plus one overhead squat.

Beginner Option:

Pause overhead squat 3-3-3-3-3 reps

Power snatch + overhead squat 1-1-1-1-1 reps

Sunday 230709

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Post time to comments.

Compare to 220920.



Scaling:

This benchmark workout is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for 20-30 minutes.

Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

Saturday 230708

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:

100 weighted sit-ups

♀ 35-lb DB ♂ 50-lb DB

Post loads and time to comments.

Similar to 210621.



Scaling:

Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics. For the sit-ups, choose a loading that allows you to complete the 100 reps in 1-3 sets with minimal rest.

Intermediate Option:

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:

100 weighted sit-ups

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:

70 sit-ups