Main Site Daily WODs

Sunday 230625

Complete 7 sets, for quality:

3 back squats

10 GHD sit-ups

10 back extensions

Post loads to comments.



Scaling:

Experienced athletes can build to a heavy set of 3 back squats for the day, while newer athletes can use this workout as an opportunity to drill the movement.

Wednesday 230621

10 rounds for time of:

10 dumbbell thrusters 

100-meter sprint

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.



Scaling:

Reduce the weight on the dumbbells in order to complete the thrusters quickly and with minimal transition time. Deconditioned athletes should also reduce the overall volume.

Intermediate Option:

10 rounds for time of:

10 dumbbell thrusters

100-meter sprint

♀ 15-lb DBs ♂ 25-lb DBs

Beginner Option:

5 rounds for time of:

10 dumbbell thrusters

100-meter run

♀ 8-lb DBs ♂ 10-lb DBs

Thursday 230622

For quality, accumulate:

5 minutes of L-sit hold

5 minutes of handstand hold

10 minutes of plank hold

Break up the work as needed.

Post results to comments.



Scaling:

The intention today is virtuosity in three static holds. Watch L-Sit Drills and read Getting Inverted to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed.

Beginner Option:

For quality,

5 minutes to practice L-sit drills

5 minutes to practice getting inverted

5 minutes plank hold

Friday 230623

Elizabeth

21-15-9 reps for time of:

Cleans

Ring dips

♀ 95 lb ♂ 135 lb

Post time to comments.

Compare to 220829 and 210506.



Scaling:

Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.

Intermediate Option:

15-12-9 reps for time of:

Cleans

Ring dips

♀ 75 lb. ♂ 115 lb.

Beginner Option:

15-12-9 reps for time of:

Cleans

Push-ups

♀ 55 lb. ♂ 75 lb.

Monday 230619

Randy

For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.

Compare to 210203.



Coaches: for a full class plan, tips and tricks for running "Randy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.



Scaling:

Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:

Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:

50 power snatches

♀ 15 lb. ♂22 lb.

Sunday 230618

3 rounds for time of:

25 deadlifts

800-meter run

♀ 155 lb ♂ 225 lb

Post time to comments.



Scaling:

Newer athletes should reduce the load and overall volume of this workout.

Intermediate Option:

3 rounds for time of:

20 deadlifts

800-meter run

♀ 125 lb ♂ 185 lb

Beginner Option:

2 rounds for time of:

20 deadlifts

800-meter run

♀ 65 lb ♂ 95 lb

Saturday 230617

Hope for Refugees

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box

♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

Post reps completed to comments.

Compare to 220507.



Scaling:

Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees

♀ 25-lb DB

♂ 35-lb DB

Beginner Option:

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Box step-ups

Burpees

♀ 15-lb DB

♂ 20-lb DB

Thursday 230615

3 x 6-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 40 seconds

Burpee for 20 seconds, rest 40 seconds

Bike for 30 seconds, rest 30 seconds

Burpee for 30 seconds, rest 30 seconds

Bike for 40 seconds, rest 20 seconds

Burpee for 40 seconds, rest 20 seconds

Post calories/reps completed each round to comments.



Scaling:

All athletes can maintain the format of today’s bike and burpee intervals. Newer athletes should attempt to keep moving at any pace during the working intervals.

Wednesday 230614

​​Army Combat Fitness Test Events

1. In 5 minutes, establish a 3-rep-max deadlift

    Rest 2:00

2. For distance: standing power throw

    Rest 3:00

3. Complete as many reps as possible in 2 minutes of: hand-release push-ups

    Rest 3:00

4. For time: sprint, drag, carry

    Rest 4:00

5. Max plank hold

    Rest 2:00

6. For time: run 2 miles

Complete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.



Scaling:

Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.

Beginner Option:

Deadlift 3-3-3-3-3 reps

Complete as many reps as possible in 2 minutes of:

Hand-release push-ups

For time:

Run 1 mile

Tuesday 230613

For time:

100 box step-ups

100 push-ups

10 squat snatches

♀ 20-in box, 125 lb

♂ 24-in box, 185 lb

Post time to comments.



Scaling:

Warm up to a moderately heavy snatch for the day. Ideally, use 70% of your 1-rep-max snatch.

Intermediate Option:

For time:

100 box step-ups

100 push-ups

10 squat snatches

♀ 20-in box, 105 lb

♂ 24-in box, 155 lb

Beginner Option:

For time:

50 box step-ups

50 assisted push-ups

10 squat snatches

♀ 20-in box, 35 lb

♂ 24-in box, 45 lb