Main Site Daily WODs

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

Friday 230707

2007

For time:

1,000-meter row

Then, 5 rounds of:

  25 pull-ups

  7 push jerks

♀ 85 lb ♂ 135 lb

Post time to comments.

Compare to 200925.



Scaling:

Reduce the volume of pull-ups and loading on the push jerk. Newer lifters should watch the push jerk and drill the movement with light weights.

Intermediate Option:

For time:

1,000-meter row

Then, 5 rounds of:

15 pull-ups

7 push jerks

♀ 75 lb ♂ 125 lb

Beginner Option:

For time:

500-meter row

Then, 4 rounds of:

15 assisted pull-ups

 7 push jerks

♀ 35 lb ♂ 45 lb

Wednesday 230705

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.

Compare to 211127.



Scaling:

Watch “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

30-second tuck sit

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

30-second seated leg raises

10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

Tuesday 230704

Loredo

6 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters

Post time to comments.

Compare to 200624.



Scaling:

Choose a push-up option that will allow you to start each round with 1 large set and then move to smaller sets. Avoid hitting failure.

Intermediate Option:

5 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters

Beginner Option:

3 rounds for time of:

24 squats

24 assisted push-ups

24 walking lunge steps

Run 400 meters

Monday 230703

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

3 rope climbs, 15 ft

Post rounds completed to comments.

Compare to 160522.



Scaling:

If you do not yet have confident rope climbs, spend time practicing the wrapping technique and reduce the reps in each round of the workout.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

2 rope climbs, 15 ft

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

3 rope climbs, lying to standing

Saturday 230701

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 210714  .

Scaling:

Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.

Friday 230630

Complete as many meters as possible in 20 minutes on a machine of your choice:

Bike

Row

Ski Erg

Post meters to comments.



Scaling:

Athletes at all skill levels can perform today’s workout as prescribed.



Coaches: for a class plan on today's workout, visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.

Thursday 230629

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.

Compare to 200728.



Scaling:

This quick workout will challenge your shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

Intermediate Option:

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

15 dumbbell push presses

40 **single*-unders

♀ 10-lb DBs ♂ 15-lb DBs

Tuesday 230627

Complete as many rounds as possible in 12 minutes of:

9 double-kettlebell deadlifts

100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Post rounds completed to comments.



Scaling:

If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

9 double-kettlebell deadlifts

100-ft farmers carry

♀ 70-lb KBs ♂ 106-lb KBs or similar loading with DBs

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

9 double-kettlebell deadlifts

100-ft farmers carry

♀ 26-lb KBs ♂ 35-lb KBs