Main Site Daily WODs

Sunday 230305

"Luce"

Wearing a 20-lb vest, 3 rounds for time of:

1K run

10 muscle-ups

100 squats

Post time to comments.

Compare to 100705.



Scaling:

Today we have a Hero workout, a chance to honor a member of the CrossFit community and dig a little deeper. Newer athletes should reduce the overall volume. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise.

Intermediate Option:

3 rounds (without a weight vest) for time of:

1K run

5 muscle-ups
100 squats

Beginner Option:

3 rounds (without a weight vest) for time of:

500-m run

10 jumping pull-ups + 10 push-ups

50 squats

Friday 230303

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks

50 double-unders

15 snatches (65/95 lb)

5 wall walks

50 double-unders

12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups

50 double-unders

6 snatches (155/225 lb)

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

View full 23.3 Class Plan



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



Intermediate option:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks

50 single-unders

15 snatches (45/65 lb)

5 scaled wall walks

50 single-unders

12 snatches (65/95 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups

50 single-unders

9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups

50 single-unders

6 snatches (85/135 lb)

Beginner option:

Starting with a 6-minute time cap, complete as many reps as possible of:

5 bear crawls

50 jumping jacks

15 snatches (35/45 lb)

5 bear crawls

50 jumping jacks

12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

5 bear crawls

60 jumping jacks

9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

5 bear crawls

60 jumping jacks

6 snatches (85/135 lb)

Thursday 230302

Overhead squat 3-3-3-3-3 rep

Post loads to comments.

Compare to 170109.



Scaling:

Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Wednesday 230301

For time:

Run 800 meters

20 single-arm dumbbell snatches, alternating

20 double dumbbell squat cleans

100 sit-ups

20 double dumbbell squat cleans

20 single-arm dumbbell snatches, alternating

Run 800 meters

♀ 30-lb DBs ♂ 45-lb DBs

Post time to comments.

Compare to 070302.



Scaling:

Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

Intermediate Option:

For time:

Run 800 meters

20 single-arm dumbbell snatches, alternating

20 double dumbbell squat cleans

100 sit-ups

20 double dumbbell squat cleans

20 single-arm dumbbell snatches, alternating

Run 800 meters

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

For time:

Run 400 meters

10 single-arm dumbbell snatches, alternating

10 double dumbbell squat cleans

50 sit-ups

10 double dumbbell squat cleans

10 single-arm dumbbell snatches, alternating

Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

Monday 230227

5 rounds of:

5 minutes of rowing

5 minutes of rest

Post distance rowed each interval to comments.

Compare to 210207.

Scaling:

Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.

Beginner Option:

3 rounds of:

5 minutes of rowing

5 minutes of rest

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