Main Site Daily WODs

Saturday 230729

24-16-8 reps for time of:

Double dumbbell hang clean and presses

Ring dips

♀ 35-lb DBs ♂ 50-lb DBs



Scaling:

Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.

Intermediate Option:

24-16-8 reps for time of:

Double dumbbell hang clean and presses

16-8-4 reps of:

Ring dips

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

24-16-8 reps for time of:

Double dumbbell hang clean and presses

Chair or bench dips

♀ 10-lb DBs ♂ 15-lb DBs

Friday 230728

10 sets of the complex:

1 power clean

1 hang power clean

1 split jerk



Scaling:

Experienced athletes can go as heavy as possible for this complex. Newer athletes can use this workout as an opportunity to drill the movements.

Thursday 230727

For time:

100 chest-to-bar pull-ups

100 push-ups

100 GHD sit-ups)

100 single-leg squats, alternating

Post time to comments.



Scaling:

This workout demands we keep moving by smartly managing a large number of reps per set. Aim to complete this workout within 20 minutes. Use your warm-up to experiment with pull-ups, push-ups, GHD sit-ups, and single-leg squats. Choose a variation that allows each movement to be completed at a sustainable pace without reaching failure.

Intermediate Option:

For time:

80 kipping pull-ups

80 push-ups

80 GHD sit-ups

80 single-leg squats, alternating

Beginner Option:

For time:

50 jumping pull-ups

50 push-ups

50 AbMat sit-ups

50 single-leg squats to a box, alternating

Tuesday 230725

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Post times to comments.

Compare to 221009.



Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.

Beginner Option:

For time:

Jog 1,200 meters

Rest 3 minutes

Jog 800 meters

Rest 2 minute

Jog 400 meters

Monday 230724

Complete as many rounds as possible in 5 minutes of:

12 front squats (♀ 85 lb ♂ 125 lb)

12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

9 front squats (♀ 105 lb ♂ 155 lb)

9-cal. bike



Scaling:

Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.

Intermediate Option:

Complete as many rounds as possible in 5 minutes of:

12 front squats (♀ 75 lb ♂ 115 lb)

12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

9 front squats (♀ 95 lb ♂ 135 lb)

9-cal. bike

Beginner Option:

Complete as many rounds as possible in 5 minutes of:

12 front squats (♀ 35 lb ♂ 45 lb)

12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

9 front squats (♀ 45 lb ♂ 65 lb)

9-cal. bike

Sunday 230723

Deadlift 5-5-5-5-5 reps

Post loads to comments.



Scaling:

Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Friday 230721

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.

Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Post exercise and score for each round to comments.

Compare to 191013.



Scaling:

All athletes should be able to maintain the format of this workout. Complete as much work as possible.

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.