Main Site Daily WODs

Sunday 230226

10 rounds for time of:

5 pull-ups

5 push-ups

5 rounds for time of:

10 GHD sit-ups

10 back extentions

2 rounds for time of:

25 wall-ball shots, 20-lb. Ball

25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet to comments.

Compare to 140702.



Scaling:

Modify the movements in order to keep sets unbroken. Work for virtuosity. Intermediate athletes can do this workout as prescribed.

Beginner Option:

5 rounds for time of:

5 pull-ups

5 push-ups

3 rounds for time of:

10 sit-ups

10 back extensions

1 round for time of:

25 wall-ball shots

25 box jumps

♀ 6-lb ball, 12-in box

♂ 10-lb ball, 20-in box

Friday 230224

Open Test 23.2A & 23.2B

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups

10 shuttle runs (1 rep=50 ft)

- Add 5 burpee pull-ups after each

round.

Immediately followed by 23.2B:

5 minutes to establish:

1-rep-max thruster (from the floor)

Post reps completed and thruster weight to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.2 Class Plan



Visit the CrossFit Games website for all versions of the workout.



Intermediate option:

Complete as many reps as possible in 15 minutes of:

5 burpees

10 shuttle runs (1 rep=50 ft)

- Add 5 burpees after each round.

Immediately followed by:

5 minutes to establish:

1-rep-max thruster (from the floor)

Beginner option:

Complete as many reps as possible in 15 minutes of:

5 burpees

10 shuttle runs (1 rep=50 ft)

- Add 5 burpees after each round.

Immediately followed by:

5 minutes to establish:

1-rep-max thruster (from the floor)

Thursday 230223

3 rounds for time of:

20 Turkish get-ups

Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.



Scaling:

With Open Test 23.2 coming up tomorrow, the goal today is to get sweaty and practice deliberate skill work with the dumbbell. The Turkish get-up requires coordination, balance, flexibility, and strength. If you are unfamiliar with the skill, reduce the load.

Beginner Option:

3 rounds for time of:

10 Turkish get-ups

Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

Wednesday 230222

Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry

100-meter walking lunge

50-meter handstand walk

♀ 45-lb DBs ♂ 65-lb DBs

Post rounds completed to comments.

Compare to 160326.



Scaling:

Choose a dumbbell weight that allows you to complete at least one round of the farmers carry without taking a break. Compare to 230205 and work on quality handstand walks.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry

100-meter walking lunge

50-meter handstand walk

♀ 30-lb DBs ♂ 45-lb DBs

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

200-meter farmers carry

100-meter walking lunge

50-meter bear crawl

♀ 10-lb DBs ♂ 15-lb DBs

Tuesday 230221

Weighted chest-to-bar pull-up 1-1-1-1-1 reps

Weighted dip 1-1-1-1-1 reps

Run 1 mile for time

Post loads and mile time to comments.

Compare to 210228.



Scaling:

This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a 1-mile run time trial — a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Jumping pull-up, slow descend 5-5-5-5-5 reps

Jumping dip, slow descend 5-5-5-5-5 reps

Jog 1 mile for time

Sunday 230219

Cindy XXX

Complete as much as possible in 20 minutes of:

10 pull-ups

20 push-ups

30 squats

15 pull-ups

30 push-ups

45 squats

20 pull-ups

40 push-ups

60 squats 
25 pull-ups

50 push-ups

75 squats

30 pull-ups

60 push-ups

90 squats

Try as long as possible for unbroken sets.

Post reps completed (or time) to comments.

Compare to 200616.



Scaling:

Today’s workout is a version of the benchmark workout Cindy. Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this workout as written, focusing on unbroken sets for as long as possible.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

5 ring rows

10 assisted push-ups

15 squats

Saturday 230218

Thruster 5-5-3-3-3-1-1-1 reps:

Post loads to comments.



Scaling:

Experienced athletes should go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and add weight as they are comfortable.

Friday 230217

Test 23.1

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans

♂ 20-lb ball to 10-ft target, 135-lb cleans

Post reps completed to comments and register and submit your results as part of the 2023 CrossFit Games Open.

Compare to 140321.



Visit the CrossFit Games website for all versions of the workout.

Wednesday 230215

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls

10 push presses

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.

Compare to 180228.



Scaling:

This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.

Intermediate Option:

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls

10 push presses

♀ 75 lb ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

7 sumo deadlift high pulls

7 push presses

♀ 45 lb ♂ 75 lb

Tuesday 230214

4 rounds for time of:

Run 400 meters

50 squats

Post time to comments.

Compare to 181224.



Scaling:

You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.

Beginner Option:

3 rounds for time of:

Jog 400 meters
30 squats