Main Site Daily WODs

Wednesday 221123

Sumo deadlift 10-10-10-10-10 reps

Post loads to comments.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Tuesday 221122

Rocket

Complete as many rounds as possible in 30 minutes of:

50-yard swim

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 140906.



Scaling:

If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

25-yard swim

5 push-ups

10 squats

Monday 221121

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Post time to comments.

Compare to 160207.



Scaling:

Newer athletes should reduce the distance on the rower, and modify the GHD sit-up to an AbMat sit-up, but practice the GHD work during warm-up. Intermediate athletes can do this workout as prescribed.

Beginner Option:

For time:

Row 250 meters

50 sit-ups

Row 500 meters

30 sit-ups

Row 1,000 meters

20 sit-ups

Saturday 221119

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

Post time for each interval to comments.

Compare to 181123.



Scaling:

Newer athletes should reduce the distance to ensure they complete each round in about 5 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

4 rounds, each for time, of:

Run 600 meters

Rest 3 minutes

Friday 221118

Muscle clean 1-1-1-1-1 reps

Power clean 1-1-1-1-1 reps

Squat clean 1-1-1-1-1 reps

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Scaling:

Most athletes will be able to do this workout as prescribed. This progression of clean variations should prepare you for the attempts at a 1-rep-max squat clean. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Thursday 221117

Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in box

Post time to comments.

Compare to 210908.



Scaling:

Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift load to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:

3 rounds for time of:

500-m row

12 deadlifts

21 box jumps, 20-in box

♀ 105 lb ♂ 155 lb

Beginner Option:

3 rounds for time of:

400-m row

9 deadlifts

15 box jumps, 12-in box

♀ 55 lb ♂ 75 lb

Tuesday 221115

Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings

12 kettlebell squats

12 single-arm kettlebell push presses

♀16-kg KB

♂ 24-kg KB

Post rounds completed to comments.



Scaling:

The kettlebell push press will likely be the limiting factor for newer athletes. Scale the weight in order to move through this workout with minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings

12 kettlebell squats

12 single-arm kettlebell push presses

♀8-kg KB

♂ 12-kg KB

Monday 221114

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 211226.



Scaling:

Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:

3 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of jump rope

1 minute of rest

Sunday 221113

Shoulder press 10-10-10-10-10 reps

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Compare to 220326.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Friday 221111

Chad

For time:

1,000 weighted box step-ups

♀ 35-lb pack, 20-in box

♂ 45-lb pack, 20-in box

Post time to comments.



Scaling:

Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.

Intermediate Option:

For time:

1,000 weighted box step-ups

♀ 20-lb pack, 20-in box

♂ 30-lb pack, 20-in box

Beginner Option:

For time:

500 box step-ups

♀ 12-in box
♂ 15-in box