Main Site Daily WODs

Saturday 230211

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters

12 chest-to-bar pull-ups

♀ 20-lb DBs ♂ 30-lb DBs

Post time to comments.

Compare to 200329.



Scaling:

Practice a 250-m row during your warm-up to establish a pace for the workout. Select a thruster load that allows you to complete 25 consecutive reps in the warm-up. If you are unable to perform chest-to-bar pull-ups, use an option that develops the prerequisite strength.

Intermediate Option:

3 rounds for time of:

Row 250 meters

15 dumbbell thrusters

9 chest-to-bar pull-ups

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

3 rounds for time of:

Row 250 meters

15 dumbbell thrusters

12 ring rows

♀ 10-lb DBs ♂ 15-lb DBs

Friday 230210

For time:

10 box jumps

10 bar muscle-ups

20 kettlebell snatches

20 one-legged squats, alternating

30 toes-to-bars

30 overhead squats

40 GHD sit-ups

40 medicine-ball cleans

50 burpees

50 triple-unders

Post time to comments.

Compare to 151019.

♀ 36-in box, 16-kg KB, 55-lb OHS, 14-lb ball

♂ 42-in box, 24-kg KB, 75-lb OHS, 20-lb ball



Scaling:

This chipper-style workout involves high-skill movements. If you do not have bar muscle-ups, pistols, or triple-unders, practice these skills prior to the workout. Choose modifications that allow you to work with minimal rest in order to keep intensity high.

Intermediate Option:

For time:

10 box jumps

7 bar muscle-ups

20 kettlebell snatches

20 one-legged squats, alternating

30 toes-to-bars

30 overhead squats

40 GHD sit-ups

40 medicine-ball cleans

50 burpees

100 double-unders

♀ 30-in box, 16-kg KB, 55-lb OHS, 14-lb ball

♂ 36-in box, 24-kg KB, 75-lb OHS, 20-lb ball

Beginner Option:

For time:

10 box jumps

10 jumping bar muscle-ups

20 kettlebell snatches

20 squats

30 hanging knee raises

15 overhead squats

40 sit-ups

20 medicine-ball cleans

25 burpees

50 single-unders

♀ 12-in box, 8-kg KB, 22-lb OHS, 6-lb ball

♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball

Thursday 230209

For 12 minutes complete:

3 deadlifts on the odd minutes

3 shoulder presses on the even minutes

Use 80% of your max deadlift and shoulder press.

Post loads to comments.



Scaling:

In today’s lifting, you’ll move heavy loads with a consistent amount of recovery time. Experienced athletes should reference their 1-rep max to determine their loading for each movement. Newer athletes should choose weights that are challenging but with which they can maintain proper technique.

Tuesday 230207

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb ♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 200715.



Scaling:

Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option:

30 clean and jerks for time

OR

30 snatches for time

♀ 75 lb ♂ 115 lb

Beginner Option:

30 clean and jerks for time

OR

30 snatches for time

♀ 55 lb ♂ 75 lb

Monday 230206

Complete as many rounds as possible in 20 minutes of:

25 burpees

15 body-weight back squats

Post rounds completed to comments.



Scaling:

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

20 burpees

10 ¾-bodyweight back squats

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

12 burpees

12 empty-bar back squats

Sunday 230205

Every 1:30 for 8 rounds, complete for quality:

25-ft handstand walk



Scaling:

Practice being inverted and work toward virtuosity. Use the opportunity prior to today’s skill work to give some attention to your personal weaknesses. Read “Weakness Bias Training” for inspiration.

Beginner Option:

Every 1:30 for 8 rounds, complete for quality:

0:30 handstand hold or 1:00 plank hold

Friday 230203

Complete as many rounds as possible in 18 minutes:

18-calorie row

12 push-ups

6 dumbbell squat snatches, alternating

♀ 40-lb DB ♂ 60-lb  DB

Post rounds completed to comments.



Scaling:

Watch The Dumbbell Squat Snatch and practice proper technique on the movement. Use a challenging weight for the workout that also allows you to maintain solid mechanics with minimal rest.

Intermediate Option:

Complete as many rounds as possible in 18 minutes:

18-calorie row

12 push-ups

6 dumbbell squat snatches, alternating

♀ 25-lb DB ♂ 35-lb  DB

Beginner Option:

Complete as many rounds as possible in 18 minutes:

18-calorie row

12 assisted push-ups

6 dumbbell power snatches + overhead squat, alternating

♀ 10-lb DB ♂ 15-lb  DB

Thursday 230202

For time:

10 front squats

5 rope climbs

10 front squats

4 rope climbs

10 front squats

3 rope climbs

10 front squats

2 rope climbs

10 front squats

1 rope climbs

♀ 125 lb ♂ 185 lb

Post time to comments.



Scaling:

Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.

Intermediate Option:

For time:

10 front squats

4 rope climbs

10 front squats

3 rope climbs

10 front squats

2 rope climbs

10 front squats

1 rope climbs

10 front squats

1 rope climbs

♀ 105 lb ♂ 155 lb

Beginner Option:

For time:

10 front squats

5 rope climbs, lying to standing

10 front squats

4 rope climbs, lying to standing

10 front squats

3 rope climbs, lying to standing

10 front squats

2 rope climbs, lying to standing

10 front squats

1 rope climbs, lying to standing

♀ 45 lb ♂ 65 lb

Wednesday 230201

10 80-yard shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Post best and worst times to comments.

Compare to 160914.



Scaling:

Warm up appropriately before beginning these shuttle repeats. Spend roughly 10 minutes on a general warm-up, followed by 10-15 minutes on sprint-specific warm-up drills. Each sprint should be a max effort. Beginner-level athletes should reduce the number of rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:

5 80-yard shuttle runs

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Monday 230130

21-15-9-6 reps for time of:

Bike calories

Handstand push-ups

Post time to comments.



Scaling:

Sprint the bike and choose modifications on the handstand push-ups that allow for big sets and minimal rest.

Intermediate Option:

For time:

21-15-9-6 reps of:

Bike calories

15-9-6-3 reps of:

Handstand push-ups

Beginner Option:

15-9-6 reps for time of:

Bike calories

Push-ups